Gluten-free diets are sometimes used by healthy individuals who feel that cutting out gluten from their diet will help them lose weight. Yet in reality, the gluten-free diet was originally designed only for people with a specific medical need to avoid gluten. Gluten-free diets can be healthy and nutritious, but it is important for people to pay close attention and make sure they are getting all of the required nutrients.
Celiac Disease
Celiac disease is a digestive disorder in which a person cannot break down or digest gluten, the protein-rich part of wheat. According to the National Digestive Diseases Information Clearinghouse, people with celiac disease must be on a gluten-free diet for their entire lives, or else they will experience problems like stomach cramping, diarrhea and even weight loss over time.
Gluten Explanation
Gluten, being part of the wheat kernel, is found in many different types of foods, such as bread, pasta, cereal, crackers, bagels, pretzels and baked goods. The Mayo Clinic explains that there are even traces of gluten in products like canned soups, soy sauce, candy, sauces and salad dressings. Any food with "wheat" or "gluten" on the label in unsafe for those with celiac disease. Gluten-free diets, therefore, restrict all foods with gluten in them.
Gluten-Free Foods
Since regular bread, pasta and processed foods are out of the picture for people with celiac disease, they must choose healthy and natural foods in replacement. For example, the Mayo Clinic states that all types of fruits, vegetables and meats are naturally free of gluten, as long as they contain no additives like seasonings. Meats, fruits and vegetables make up much of the gluten-free diet. Cheeses, nuts, beans and oils are also safe on gluten-free diets.
Alternative Grains
People with celiac disease do not need to avoid all grains just to maintain their gluten-free diet. The Mayo Clinic states that amaranth, rice, tapioca, buckwheat and corn are all gluten-free grains. People with celiac disease can make or buy special versions of breads, pastas, cereals and snack items that use these grains instead of wheat. For example, bread made from tapioca and potato starch is popular among people with celiac disease.
Nutritional Concerns
One of the major nutritional concerns regarding the gluten-free diet is not getting enough of the recommended vitamins. Wheat bread and other wheat products are often fortified with many different vitamins and minerals. The Mayo Clinic states that people on gluten-free diets need to pay extra attention to their diet, making sure that they get enough iron, fiber, calcium and B vitamins specifically. If they cannot get these nutrients though their diet alone, it may be necessary to take a multivitamin and calcium supplement daily.
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