Introduction
A gluten free diet is one that excludes wheat, rye, and barley. It may be followed for medical reasons, such as celiac disease, or simply to improve overall health. For individuals with celiac disease, it is essential to follow a strict gluten free diet in order to prevent long-term complications. For others, following a gluten free diet can lead to improved energy levels, better digestion, and a healthier lifestyle.
Who Should Follow a Gluten Free Diet?
A gluten free diet should be followed by individuals with celiac disease, an autoimmune disorder in which the ingestion of gluten leads to damage in the small intestine. According to the Celiac Disease Foundation, “Celiac disease affects 1 in 100 people worldwide” (“What is Celiac Disease?”). It is estimated that up to 83% of individuals with celiac disease remain undiagnosed, making it important to recognize symptoms and seek medical attention if necessary.
In addition to those with celiac disease, some individuals may choose to follow a gluten free diet for other medical reasons or for personal preference. This includes those diagnosed with non-celiac gluten sensitivity, wheat allergy, dermatitis herpetiformis, or other autoimmune disorders. If you are unsure whether or not you should follow a gluten free diet, it is best to consult a healthcare provider.
Benefits of Eating Gluten Free
For those following a gluten free diet, there are numerous potential benefits. According to research published in Gastroenterology & Hepatology, “a gluten-free diet has been associated with improved quality of life, reduced fatigue and depression, and lower risk of nutrient deficiencies” (Ceppa et al., 2019). Here, we explore the health and lifestyle benefits of eating gluten free.
Health Benefits
Eliminating gluten from your diet can result in various health benefits depending on the individual. For those with celiac disease, a gluten free diet is essential for preventing long-term health complications. In addition, eliminating gluten can reduce inflammation throughout the body, improve digestive health, and reduce fatigue.
Research published in Critical Reviews in Food Science and Nutrition suggests that a gluten free diet may also reduce risks of certain cancers, such as colorectal cancer. The study found that “following a gluten-free diet may reduce the risk of developing colorectal cancer among individuals with celiac disease” (Mustalahti et al., 2018).
Lifestyle Benefits
In addition to the potential health benefits of a gluten free diet, there are also lifestyle benefits. Eliminating gluten can improve energy levels, resulting in more productive days and improved moods. Additionally, reducing gluten intake can help individuals reach their weight loss goals. Research conducted by the University of Maryland Medical Center suggests that “people who follow a gluten-free diet often lose weight without trying because they are cutting out high-calorie, low-nutrition foods” (“Gluten-Free Diet: What You Need to Know”).
Easy Swaps for a Gluten Free Diet
Making the switch to a gluten free diet can seem overwhelming at first. However, there are plenty of easy swaps you can make to fit a gluten free lifestyle. Here, we discuss common foods to replace and offer tips for eating out safely.
Replacing Common Foods to Fit a Gluten Free Diet
Wheat-based products are found in many processed and pre-packaged foods. When beginning a gluten free diet, it is important to become familiar with ingredient labels and identify products that contain wheat, rye, or barley. Some common replacements for wheat-based foods include rice, quinoa, buckwheat, corn, and potatoes.
In addition to replacing wheat-based products, individuals following a gluten free diet should also limit their intake of processed foods. This includes processed meats, deli meats, canned soups, and other pre-made items. Instead, opt for fresh fruits and vegetables, beans, legumes, and nuts.
Tips for Eating Out Safely
When dining out, it is important to communicate your dietary needs to restaurant staff. Many restaurants now offer gluten free menus to accommodate those following a gluten free diet. Additionally, ask questions about how food is prepared and request modifications to dishes as needed. This will help ensure that your meal is gluten free and safe to eat.
Gluten Free Substitutions
Many traditional baked goods, such as breads, pastas, and desserts, contain wheat, rye, or barley. Fortunately, there are numerous gluten free substitutions available that can still provide a delicious, satisfying meal. Here, we discuss finding alternatives to wheat-based products and offer recipes and tips for making gluten free baked goods.
Finding Alternatives to Wheat-Based Products
When it comes to gluten free baking, there are many alternative flours available. These include almond flour, coconut flour, oat flour, and buckwheat flour. Additionally, individuals following a gluten free diet can purchase pre-made gluten free breads, pastas, and other products. Be sure to read labels carefully to ensure the product is gluten free.
Recipes and Tips for Delicious Gluten Free Baked Goods
Creating delicious gluten free baked goods does not have to be difficult. With a few simple swaps, you can enjoy cakes, cookies, and other treats without sacrificing flavor. When baking gluten free, it is important to follow recipes closely and use the exact measurements listed. Additionally, use xanthan gum or guar gum to bind ingredients together and create the desired texture. Finally, be sure to store gluten free baked goods in airtight containers to keep them fresh.
Reading Labels to Ensure a Gluten Free Diet
Following a gluten free diet requires being mindful of what you eat and understanding label practices. Many processed foods contain wheat, rye, or barley, so it is important to read labels carefully and look for any potential allergens. Additionally, be aware of cross contamination when purchasing pre-packaged foods.
The United States Food and Drug Administration (FDA) requires food manufacturers to clearly state if a product contains any of the eight most common allergens, including wheat, in the ingredient list. Additionally, the FDA requires food manufacturers to list the source of an allergen, such as wheat flour, in the ingredient statement. This makes it easier for individuals following a gluten free diet to identify products that are safe to eat.
Conclusion
A gluten free diet eliminates wheat, rye, and barley from an individual’s diet. For those with celiac disease, this is essential for preventing long-term health complications. Following a gluten free diet can also lead to improved energy levels, better digestion, and a healthier lifestyle. Additionally, there are many easy swaps and substitutions available to maintain a balanced diet.
If you are considering following a gluten free diet, it is important to consult a healthcare provider. Additionally, familiarize yourself with ingredient labels and understand labeling practices to ensure a safe and healthy diet. For further information, there are many online resources available to help you transition to a gluten free lifestyle.
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