How To Eliminate Gluten & Lose Weight

A gluten-free diet is usually followed as a means of treating celiac disease. Celiac disease is an intolerance to the protein gluten, that results in inflammation of the small intestine. Gluten is found in grains, including barley, wheat and rye. A gluten-free diet can also be adopted if you want to lose weight, as although gluten is neither high-fat or high-calorie, many products that contain gluten such as cookies, pies and crackers can contribute to weight gain.

Step 1

Check food labels. Although many foods such as bread, cereals and crackers are easy to identify as foods that are prepared with wheat and therefore have gluten, others are not so obvious. Some products that contain gluten that may be overlooked are malt vinegar, soy sauce and gravy mixes. Do not eat anything that lists wheat, rye or barley as an ingredient. If a food contains stabilizer, starch, flavoring or emulsifier, it is likely to contain gluten. If you see the word "hydrolyzed" or plant protein listed as an ingredient, the food is unlikely to be gluten-free.

Step 2

Visit your local health store. More than two million people in the United States have celiac disease, and the demand for gluten-free foods is high. Most health stores offer a range of gluten-free products that are clearly labeled and make gluten-free shopping more simple.

Step 3

Add plenty of fruits and vegetables to your diet. Fresh fruits and vegetables are not only gluten-free, but also low in fat, which makes them an ideal weight loss food. Volumetrics author, Dr. Barbara Rolls, found that participants in a study ate a total of 12 percent fewer calories when they added a salad or serving of vegetable soup to their meals. Fresh produce is also rich in fiber which keeps you feeling full, and may reduce the amount of fat absorbed by the body after eating fatty foods.

Tips and Warnings

Dee Sandquist, MS, RD, a spokesperson for the American Dietetic Association says that by cutting out high-fat baked products that contain gluten you are likely to lose some weight. However, she says if you do not have celiac disease and there is no medical reason for you to eat a gluten-free diet, you are likely to find it challenging, and a better weight-loss solution is to eat nutritious foods and a varied, well-balanced diet.