X
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.
This article has been viewed 2,147 times.
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
See 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.
See 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]
Adopt 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.
Go 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.
Budget 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.
Advertisement
Method 2
Method 2 of 2:
Deciding if You Should Eat Gluten-Free
Keep 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.
Learn 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]
Understand 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
Plan 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.
Consider 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.
Avoid 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
Advertisement
Expert Q&A
Search
- 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.
Registered DietitianSome 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.
Registered DietitianYes, 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.
Registered DietitianYes, if you cut calories you will lose weight. Focus on whole grains that are gluten-free, along with fresh fruits and vegetables.
Ask a Question
200 characters left
Include your email address to get a message when this question is answered.
SubmitAdvertisement
Tips
- If you go gluten-free, work with a registered dietitian for help.[13]Thanks
- Many people who cut out gluten start to lose weight and feel better, but this may be because they’re eating fewer calories and less sugar from refined grains. A well-rounded, low-fat and low-sugar diet is likely to be just as effective for the general population for losing weight and feeling healthy.[14]Thanks
Advertisement
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
Advertisement
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
About this article
Claudia Carberry, RD, MS
Registered Dietitian
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. This article has been viewed 2,147 times.
How helpful is this?
Co-authors: 7
Updated: January 17, 2021
Views: 2,147
Thanks to all authors for creating a page that has been read 2,147 times.
Did this article help you?
⚠️ Disclaimer:
Content from Wiki How English language website. Text is available under the Creative Commons Attribution-Share Alike License; additional terms may apply.
Wiki How does not encourage the violation of any laws, and cannot be responsible for any violations of such laws, should you link to this domain, or use, reproduce, or republish the information contained herein.
- - A few of these subjects are frequently censored by educational, governmental, corporate, parental and other filtering schemes.
- - Some articles may contain names, images, artworks or descriptions of events that some cultures restrict access to
- - Please note: Wiki How does not give you opinion about the law, or advice about medical. If you need specific advice (for example, medical, legal, financial or risk management), please seek a professional who is licensed or knowledgeable in that area.
- - Readers should not judge the importance of topics based on their coverage on Wiki How, nor think a topic is important just because it is the subject of a Wiki article.
Advertisement
