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This article was co-authored by Claudia Carberry, RD, MS. Claudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
There are 13 references cited in this article, which can be found at the bottom of the page.
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More and more people are starting to eat a gluten-free diet, though this diet might not be right for everyone. Gluten is the protein found in grains like wheat, rye, and barley. Certain people with medical conditions like Celiac disease (or sprue) need to eat gluten-free, but for others a gluten-free diet is simply a choice. Consider whether this diet is right for you – visit a healthcare professional, consider what food options are available to you, and think about your nutritional needs and goals.[1]
Steps
Method 1
Method 1 of 2:Working With Professionals
Method 1
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1See your doctor if you have digestive problems. If you have stomach problems – diarrhea, nausea, bloating, gas, or frequent stomachache – see your doctor. They will do a physical exam and discuss your health history, and possibly perform tests to see if you have an ailment that would be helped by a gluten-free diet.[2]
- Your doctor can do a blood test to check for Celiac disease.
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2See a specialist for a diagnosis. If a blood test doesn’t diagnose your problem, ask your doctor for a referral to a specialist. Consult with an allergist to determine if you have a wheat allergy.[3] See a specialist called a gastroenterologist for an endoscopy or biopsy of your small intestine to diagnose Celiac or other diseases.[4]Advertisement
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3Adopt a gluten-free diet if you have Celiac disease. Only 1 in 133 people, or 0.75% of the population, have Celiac disease.[5] If you are diagnosed, you must adopt a strict gluten-free diet. Gluten causes illness and long-term medical problems for people with Celiac disease.
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4Go gluten-free if you have a diagnosed wheat allergy. If eating gluten gives you mild stomach problems, you might have a wheat allergy. This occurs in about 0.4% of the population. Keep gluten out of your diet to improve your symptoms.[6]
- Though it’s not the same thing as an allergy, gluten-sensitivity can also be improved by adopting a gluten-free diet.
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5Budget for a dietitian. If you do go gluten-free, you need to work with a dietitian to make sure you’re getting all the vitamins and nutrients you need. If this isn’t something you can afford or make time for, consider opting for a less challenging diet option.
- Anyone giving you advice about your gluten-free diet should be a “registered dietitian” and have “R.D.” after their name.
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Method 2
Method 2 of 2:Deciding if You Should Eat Gluten-Free
Method 2
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1Keep a food journal. An easy way to decide if you should eat a gluten-free diet is to try it out at home and record the results. Start by recording your symptoms – what they are, when they occur, how long they last, and what you ate that day. Then start to eliminate gluten from your diet and continue to record information about your digestion. If you find that you feel better once you eat gluten-free, stick with it![7]
- Don’t make any other changes to your diet at the same time; for instance, don’t eliminate gluten and dairy simultaneously. You need to do one product at a time to see what causes changes.
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2Learn which grains contain gluten. A gluten-free diet can be pretty limiting, so consider where you live and what products are available to you. To stick to a gluten-free diet, you HAVE to avoid eating barley, malt, rye, wheat, triticale (a cross between rye and wheat), durum flour, farina, graham flour, kamut, semolina, and spelt. You should also avoid oats, because oats are often contaminated with gluten products.[8]
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3Understand what types of food contain gluten. Gluten appears in many different types of food. If you go on a gluten-free diet, you will have to avoid these foods, unless you can find gluten-free versions. These foods include:[9]
- Beer
- Bread, cakes, pies, cookies, and crackers (including Communion wafers!)
- Cereals
- Candy
- Croutons
- French fries
- Gravy, salad dressing, soy sauce (and sauces in general), and foods in sauces
- Imitation meat and seafood
- Pasta
- Matzo
- Processed lunch meat
- Seasoned rice mixes
- Seasoned snack food like potato chips
- Soup, soup base, and self-basting poultry
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4Plan to supplement gluten with healthy alternatives. Don’t replace gluten in your diet with more fats or sugars – it’s important to continue eating a balanced diet. Choose gluten-free alternatives like corn, rice, buckwheat, and quinoa.[10] Again consider where you live and what food products are available to you, and whether you’ll be able to replace gluten with healthy alternatives.
- Gluten-free alternatives are often more expensive than their counterparts.
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5Consider other diets if you’re trying to lose weight. Going gluten-free won’t necessarily help you lose weight. Some of the gluten alternatives contain even more sugar than their gluten-containing counterparts. Eliminating carbohydrates from your diet isn’t the best way to drop weight – aim to avoid bad fats, eat lots of fruits and vegetables, opt for whole grains, and decrease your portion size instead.
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6Avoid a gluten-free diet if you’re at risk for vitamin deficiency. You may be at risk for nutritional deficiencies if you eat a gluten-free diet. Many gluten-free products are stripped of important nutrients like iron, fiber, folate, calcium, and more.[11] Some medical conditions can also contribute to vitamin deficiencies, so avoid going gluten-free or work closely with a dietitian if:[12]
- You’re anemic
- You’ve ever had weight-loss surgery
- You have problems absorbing or digesting food
- You’re pregnant or want to get pregnant
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Expert Q&A
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QuestionWhat are the symptoms of being gluten intolerant?
Claudia Carberry, RD, MSClaudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
Master's Degree, Nutrition, University of Tennessee KnoxvilleMaster's Degree, Nutrition, University of Tennessee KnoxvilleExpert AnswerSome people experience diarrhea, nausea, bloating, gas, or frequent stomachaches if they are gluten intolerant. -
QuestionCan you gain weight if you are gluten intolerant?Claudia Carberry, RD, MSClaudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
Master's Degree, Nutrition, University of Tennessee KnoxvilleMaster's Degree, Nutrition, University of Tennessee KnoxvilleExpert AnswerYes, anyone can gain weight if they eat more calories than they burn through exercise. -
QuestionCan you lose weight on a gluten-free diet?Claudia Carberry, RD, MSClaudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
Master's Degree, Nutrition, University of Tennessee KnoxvilleMaster's Degree, Nutrition, University of Tennessee KnoxvilleExpert AnswerYes, if you cut calories you will lose weight. Focus on whole grains that are gluten-free, along with fresh fruits and vegetables. -
QuestionWhat shouldn't I eat on gluten-free diet?Claudia Carberry, RD, MSClaudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
Master's Degree, Nutrition, University of Tennessee KnoxvilleMaster's Degree, Nutrition, University of Tennessee KnoxvilleExpert AnswerGluten is found in anything containing wheat, such as bread, cereal, baked goods, pasta, etc. Avoiding all forms of wheat is important if you do not tolerate gluten.
Warnings
- Unless you have Celiac disease, gluten-intolerance, or a handful of other illnesses (irritable bowel syndrome, dermatitis herpetiformis, type 1 diabetes, or digestive problems from HIV), there’s little evidence that a gluten-free diet offers any health benefits.[15]Thanks!
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References
- ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/gluten-free-diet/art-20048530
- ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-blog/is-gluten-free-a-healthy-way-to-eat/bgp-20243635
- ↑ https://www.mayoclinic.org/diseases-conditions/wheat-allergy/diagnosis-treatment/drc-20378902
- ↑ http://www.mayoclinic.org/diseases-conditions/celiac-disease/diagnosis-treatment/diagnosis/dxc-20214633
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3496881/
- ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/wheat-allergy-diet
- ↑ https://familydoctor.org/nutrition-keeping-a-food-diary/
- ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/gluten-free-diet/art-20048530
- ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/gluten-free-diet/art-20048530?pg=1
- ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-blog/is-gluten-free-a-healthy-way-to-eat/bgp-20243635
- ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/gluten-free-diet/art-20048530?pg=2
- ↑ http://www.health.harvard.edu/blog/going-gluten-free-just-because-heres-what-you-need-to-know-201302205916
- ↑ http://www.huffingtonpost.com/2014/02/04/know-before-going-gluten-free_n_4719554.html
- ↑ https://www.scientificamerican.com/article/most-people-shouldnt-eat-gluten-free/
- ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-blog/is-gluten-free-a-healthy-way-to-eat/bgp-20243635
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The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.
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