Gluten-free diets have been known to improve many behavioral disorders from autism to Attention Deficit Hyperactivity Disorder. While the majority of research has focused on relating a gluten-free lifestyle with celiac disease, gluten sensitivities are also associated with iron-deficiency anemia, diarrhea, failure to thrive, and abdominal distention. In addition, Oprah Winfrey, Gwyneth Paltrow, Jennifer Aniston, and Elisabeth Hasselbeck have removed gluten from their diets in an effort to achieve weight loss and detoxification. Gluten, a combination of the proteins gliadin and glutenin, is found in such a large number of grains including wheat, barley, and rye that elimination may lead to several nutrient deficiencies. Therefore, the healthiest way to lose weight involves consuming naturally gluten-free items such as fish, poultry, nuts, seeds, legumes, low fat dairy, fruits, vegetables, and brown rice. This approach reduces intake of unhealthy fats, sodium, and cholesterol and provides a wholesome source of vitamins and minerals without eliminating any food groups.
Aside from weight loss strategies, gluten-free diets are gaining attention because many people experience negative results after consuming a meal with gluten. The most common symptoms with gluten sensitivities includes nausea, vomiting, bloating, gas, cramping, diarrhea, constipation, and fatigue. One out of every 133 people in the United States has been diagnosed with celiac disease, a condition relating to the autoimmune system where gluten damages the lining of the small intestine. For a blood test or small bowel biopsy to accurately diagnose celiac disease or any other sensitivity, gluten must be present in the diet. Therefore, eliminating gluten prior to seeking professional guidance may lead to an incorrect diagnosis. For that reason, only those diagnosed with celiac disease, or other form of gluten intolerance should follow a strict gluten-free diet. Gluten can be used as a food additive, thickener, or stabilizing agent, and therefore found in numerous products. Consequently, reading food labels accurately is crucial in minimizing gluten consumption. Products advertised as “wheat free” are not necessarily “gluten-free.” Wheat free items may include spelt, kamut, or barley; all of which contain gluten. If a product containing hydrolyzed vegetable protein does not specify the protein or flour source on the label, it may or may not contain gluten and should be avoided. Table 1 provides a helpful list of grains, starches, and flour items to look for on labels when following the gluten-free diet.
A gluten-free diet can meet Dietary Reference Intakes if products containing potato, rice, soy, amaranth, buckwheat, or bean flour are substituted for foods containing wheat, rye, spelt, and barley.
Over 3000 gluten-free products are now available through large supermarkets, health food stores, the internet, and mail order. Nonetheless, many of these products have a high glycemic index, low levels of fiber, and high amounts of fat and calories which over time may cause weight gain rather than weight loss. Adding ground flax seed to cereal, oatmeal, or yogurt, replacing white rice with brown rice, and including legumes in soups or main dishes incorporates a significant amount of fiber into the diet. Other naturally gluten-free products such as garbanzo flour, soybeans, split peas, nuts, fruits, and vegetables also provide a good source of fiber.
Gluten-free menus are readily available at many participating restaurants. Anyone with diagnosed gluten sensitivity should be familiar with these restaurants and research the menu prior to dining out. Committing to a lifelong gluten-free diet also requires significant medical involvement. If left untreated, celiac disease can lead to bowel lymphoma, adenocarcinoma, diabetes, and/or osteoporosis. If you or anyone you know may be suffering from gluten intolerance, contact a physician and promptly arrange blood and stool tests.
Maghen Stubbs is currently a dietetic intern with National Healthcare Corporation based out of Murfreesboro, TN. She received a Bachelor's Degree in Nutrition and Food Science and a minor in Psychology at Clemson University in South Carolina. After graduation, she returned to her hometown of Knoxville, TN where she completed a dual MS-MPH. She received the Master's of Science in Public Health Nutrition and the Master's of Public Health in Health Planning and Administration at The University of Tennessee. She has previous experience with long term care which correlates with her special interests in the geriatric population. She currently lives in Nashville, TN with another NHC dietetic intern and is a current member of the NDDA, TDA, and ADA.