Partially Gluten-free Diets

Gluten is the protein found in wheat, barley, rye and cross-contaminated oats. People with celiac disease must avoid gluten completely, as it causes damage to the villi of the intestinal walls and may lead to malnutrition. There are an increasing number of people that are also intolerant of gluten and experience common symptoms, such as bloating, flatulence, diarrhea, constipation, and joint and muscle pain, as well as lethargy. If you are able to eat gluten in small amounts without adverse health risks, a partially gluten-free diet may be appropriate for you.

Partially vs. Completely Gluten-Free

A study in "Gut" by Mayer et al. found that most people with celiac disease were able to take in small amounts of gluten with no significant negative clinical or laboratory effects. More specifically, there were no significant tissue changes in the intestinal mucosa of adult celiac patients who took in approximately 2.5 to 5 g of gluten daily. Patients who were on a gluten-containing diet, however, versus a partial diet experienced more clinical symptoms, suggesting that a partially gluten-free diet is a healthier plan.

Complex Carbohydrates

Gluten is most commonly found in products such as breads, muffins and cereals made from gluten-containing grains, such as wheat and oats. However, it is not necessary to eliminate all whole-grain foods from your diet. Complex carbohydrates are essential to a healthy diet, as carbs are the body's main source of energy; whole-grain products are also high in fiber. Incorporate naturally gluten-free grains, such as brown rice, quinoa, buckwheat or amaranth, into your daily diet.

Improved Skin Health

A gluten-free diet or a partially gluten-free diet may help improve skin conditions and rashes such as dermatitis herpetiformis. Celiac.com reports a study by Garioch et al. in the "British Journal of Dermatology" in which researchers found that out of 52 people who followed a partially gluten-free diet, more than half were able to substantially reduce the medications they used. Seventy-eight people were able to treat their condition with a gluten-fee diet alone.

Well-Balanced Diet

A healthy diet plan that is gluten-free or partially gluten-free should be nutritionally balanced and nutrient-rich. The foundation of a partial gluten-containing diet should be fruits and vegetables, complex carbs such as gluten-free grains, lean proteins and healthy fats. Fruits and vegetables, lean meats, eggs, fish, seeds and olive oil are naturally gluten-free. These foods are high in essential nutrients, vitamins and minerals needed for normal body functions, skin health and hormonal balance. They should be part of any well-balanced diet, whether you are purposefully limiting gluten or not.