A gluten-free diet constitutes the main treatment for celiac disease as well as gluten sensitivity. Celiac disease can be defined as a gluten allergy and affects approximately 1 percent of the population. Gluten intolerance affects as many as 18 million Americans, or 6 percent of the population, and can lead to different health problems, such as headaches, irritable bowel syndrome, fatigue, brain fog, schizophrenia, rheumatoid arthritis, attention-deficit hyperactivity disorder and multiple sclerosis. Gluten is the main protein found in grains such as wheat, barley, rye and oats.
Carbohydrate Requirements
Because wheat and other gluten-containing grains are central to the typical American diet, following a gluten-free diet means eliminating many staple foods, such as breakfast cereals, granola bars, crackers, pasta, bread and baked goods. These foods constitute the main source of carbohydrates, or energy, for most Americans. However, a healthy and balanced gluten-free diet can still provide you with the carbohydrates you need. For example, you can choose gluten-free products, such as gluten-free cereals, gluten-free bread and gluten-free pasta, or simply choose options that are naturally free of gluten, such as potatoes, sweet potatoes, corn, rice, fruits, milk and yogurt as your main source of carbohydrates.
Fiber Requirements
Grains, especially whole grains, constitute one of the main source of fiber. It is recommended that you consume between 25 and 38 g of fiber a day, according to the "2010 Dietary Guidelines for Americans." Although most whole grains products contain gluten-containing grains, especially whole wheat, there are other good sources of gluten-free fiber. For example, you can include large amounts of vegetables, such as broccoli, leafy greens, squashes, cauliflower, onions and tomatoes, fruits, such as berries, pears, oranges, apples and prunes, as well as plain nuts and seeds to provide you with the dietary fiber you require. Quinoa, teff, brown rice, millet, beans and lentils are good gluten-free high-fiber foods.
Micronutrients Requirements
Grains contribute significant amounts of B vitamins, iron, selenium and magnesium in the American diet. These micronutrients have important roles and are essential to keep you healthy. If you need to avoid gluten, it is possible to obtain these vitamins and minerals from other dietary sources. For example, eating generous servings of vegetables, fruits, legumes, nuts, nut butter and seeds and including daily servings of lean sources of animal protein will easily help you meet the dietary requirements for all of these nutrients.
Balancing Your Gluten-Free Diet
To ensure that your gluten-free diet is well-balanced and nutritionally sound, include large amounts of gluten-free plant-based foods at each of your meals. Aim for 1 to 2 cups of vegetables per meal and at least 1.5 to 2 cups of fruits a day. Include beans and lentils as well as gluten-free whole grains, such as quinoa, millet, teff and brown rice when possible. Balance your meals with a good source of gluten-free protein, such as fish, seafood, poultry, meat, eggs, cheese, and healthy fats, from olive oil, canola oil, avocado, nuts, nut butter or seeds.
References
- Celiac Sprue Association: Living Life Gluten-Free
- University of Maryland Medical Center: Study from University of Maryland Center for Celiac Research Places Gluten Sensitivity on Center Stage of Spectrum of Gluten-Related Disorders
- U.S. Department of Agriculture and U.S. Department of Health and Human Services: 2010 Dietary Guidelines for Americans
- USDA National Nutrient Database: Nutrient Data Laboratory
- MyPyramid.gov: Grains
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