The
number of Americans on a gluten-free diet tripled from 2009 to 2014,
according to a study published in JAMA Internal Medicine—but during that same time
period, the number of people diagnosed with celiac disease dropped 17%.
With weight loss benefits touted by celebrities, and new aisles in the
grocery store devoted to gluten-free goodies, eliminating gluten can seem
like just another trendy dietary choice.
But for the 1% of the population
with celiac disease, the diet is vital to their health and well-being. If
you have celiac disease and get "glutened," you may experience gas,
bloating, abnormal stools, vomiting, fatigue, or weight loss. Over time, this
immune response caused by consuming gluten can damage the small intestine—making
it infinitely harder for your body to absorb nutrients from the food you
eat.
Keeping
up the diet means more than simply avoiding the breadbasket. It's imperative to
know exactly what you can and cannot eat—your health depends on it. A
registered dietician can help you create a sustainable meal plan if you have
celiac disease or gluten intolerance. Below, nutritionists share the 6 most
common mistakes made by people on a gluten-free diet.
You're following the diet
unnecessarily
If you don't have an intolerance or celiac
disease, you don't need to eat gluten-free. "People tend to lose weight
and feel better on this diet, and it's likely from cutting out processed foods
that contain additives," says
Torey Armul, MS, RD, CSSD, LDN, and a spokesperson for the Academy of Nutrition
and Dietetics. But despite these potential benefits, a gluten-free diet should
be reserved solely for someone who has an intolerance, says Armul. That's
because unnecessarily eliminating whole grains can make you miss out on
important vitamins and minerals. Instead of going gluten-free, try cutting back
on processed foods. Stick to fruits, vegetables, and whole grains to ensure your diet is clean and packed with
nutrients, says Armul.
You're bingeing on highly
processed foods
These days, there are oodles of gluten-free
options on the market—cookies, breads, cakes, crackers, etc. They may be
convenient, but these gluten-free
alternatives aren't very healthy.
"In these products, gluten is often replaced with extra fat or sugar to
get more flavor," says Armul. Instead, folks with gluten intolerance
should focus on eating real food—fruits and veggies, lean protein, healthy
fats, beans, nuts, lean meat, and dairy. If you want to occasionally indulge,
eat prepackaged items only as a treat.
You're not quite sure how to
decode food labels
To be successful on a gluten-free
diet, you'll need to become a label super sleuth. Gluten is a protein found in many different whole
grains, says Angela Ginn-Meadow, RDN, LDN, CDE, and spokesperson for the
Academy of Nutrition and Dietetics. Keep an eye out for wheat, barley, rye,
brewer's yeast, spelt, farro, oatmeal, wheat, germ, and wheat bran. Brewer's
yeast can be found in both beer and wine—so be sure to read the labels before
you imbibe. To avoid cross-contamination, many companies also list if their
products were made in a facility that also produces gluten products. If you're
unsure if an item contains gluten, contact the manufacturer.
You're missing out on key
nutrients
On a gluten-free diet, you don't need to eliminate
all grains—quinoa, millet, rice, buckwheat, and a few others are still fair
game. Still, your whole grain options are limited, which means missing out on an easy
source of fiber and vitamins A and E. Trace minerals and nutrients such as
iron, zinc, copper, and magnesium are also found in these grains, says
Ginn-Meadow. To ensure that you're getting enough of these key nutrients,
be sure to fill half of your plate with fruits and
veggies, recommends Armul.
Your food is cross-contaminated
Do your homework before you head to a restaurant.
Read menus in advance, and speak up about your dietary
restriction. "Be a more vocal restaurant
patron, and be specific with your needs; most restaurants and servers are happy
to answer your questions—if you are polite and patient," says Armul. Aside
from working with the servers, keep a close eye on your appetizers. If you're
eating a meat and cheese plate, be careful that bread isn't touching the other
items. Also, be sure to ask about sauces, since many use flour as a thickening
agent. If you're ordering fried goods, make sure your dish isn't cooked in the
same fryer used for other breaded items.
You're forgetting non-food
culprits
Your hygiene products might not be gluten-free.
"You can still have symptoms from products that aren't gluten-free—from
toothpaste to mouthwash," says Ginn-Meadow. Keep an eye out for products
you might ingest. According to the Mayo Clinic, people who develop dermatitis
herpetiformis—a form of celiac disease—may experience an itchy, blistering
rash. While it may seem like this reaction is the result of using a topical
product, it is still a direct result of ingesting gluten. Call the manufacturer
of your products to verify
the gluten-free status of products,
or check the company website.
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