A Beginner's Guide to Going Gluten-Free: Is It Right for You?

Looking after yourself, as well as your health and well-being, is so important. It's such a delicate balancing act to stay active and exercise, eat well, stay hydrated, and get enough sleep. 

Sometimes, the scales tip one way instead of the other, but it's essential not to beat yourself up and to keep trying—after all, no one is perfect. The main thing is that you attempt to live a healthy and balanced lifestyle and consider all aspects of your health and well-being. And diet is such an important part of a healthy, balanced lifestyle. You don't have to sacrifice all the treats either, as long as you enjoy certain foods in moderation. Whether you're studying an online FNP program, well established in your career, or retired—diet is essential.

And what if you've considered a gluten-free diet? Is this the right decision for you? This informative article will share all about going gluten-free, and you can figure out if this is the right dietary decision to make for your circumstances. Continue reading to learn more.

Celiac Disease

If you are diagnosed with celiac disease, then you don't really have a choice whether or not to go gluten-free.

Celiac disease is a severe, complicated autoimmune disease or disorder that occurs in particular people who are genetically predisposed. It is when the ingestion of gluten leads to severe damage in the small intestine. Some estimates place it to affect 1 in 100 people worldwide, but only about 30% are correctly diagnosed with this condition. 

When people with celiac disease consume gluten (a protein found in wheat, rye, and barley—common ingredients in lots of foods, including most breads), their body launches an immune response that attacks and inflames the small intestine. These attacks cause damage to the villi, which are small fingerlike appendages that line the small intestine and promote nutrient absorption in the gut. When these villi get damaged by this immune response, nutrients cannot be adequately absorbed into the body to provide essential vitamins and minerals. 

Celiac disease is hereditary, meaning that it runs in family bloodlines and is inheritable. People with an immediate relative with celiac disease (such as a parent, child, or sibling) have a 10% risk of developing celiac disease themselves. 

Celiac disease can develop at any age after people start consuming gluten products. Left untreated, celiac disease can cause some severe health problems.

So, if you're diagnosed with this condition, a gluten-free diet is essential to managing your health, well-being, and peace of mind. If this is the case, definitely avoid gluten. 

If You're Sensitive to Gluten

Another medical condition that may cause you to cut out gluten from your diet is a diagnosed or apparent non-celiac gluten sensitivity, which is sometimes called gluten intolerance. However, it's vital not to assume that gastrointestinal irritation is the result of gluten consumption. If you have a gluten intolerance, it's worth contacting your physician and considering working with a registered dietitian to figure out if this is the case. 

There is no test for gluten intolerance, so try a process of elimination, such as a low FODMAP diet, to figure things out. This is a temporary diet plan that cuts out lots of foods that can irritate the gut, including wheat-based products like bread and other baked goods. If gluten is the source of the irritation, you may notice an improvement in gut irritation symptoms such as:

• Bloating
• Gas
• Fatigue
• Constipation or diarrhea
• Stomach pain

Try this approach to discover if gluten is the source of your gut woes. 

Are You Allergic to Wheat?

If you have a wheat allergy, you should avoid certain foods that contain gluten, but not because of the gluten, just because of the wheat. Wheat can trigger an immune response in certain people's bodies, which can cause a range of symptoms such as a skin rash, sneezing, congestion, and a headache. You can still eat gluten in other grains, including barley and rye, which means not all gluten-based foods are off the table.

To Lose Weight

If you adopt a gluten-free diet to lose weight, this tends to occur because you will also cut out a lot of refined carbohydrates and processed foods that happen to contain gluten. If you decide to stop eating gluten to lose some weight, it's essential to watch the portion sizes of the food that you eat, get regular exercise, and eat plenty of whole foods such as fruits, vegetables, and lean proteins such as chicken, fish, or game. It's also vital to stay hydrated using water and avoid too much sugary juice, soda, or alcohol.

What if I Cut Out Gluten for None of the Above Reasons?

If you decide to cut all gluten out of your diet for another reason, like following a trend or fad diet, there is a risk that you could deprive your body of nutritious whole grains, essential fiber, and other micronutrients. Getting enough whole grains into your diet is very important if you're at risk for heart disease or diabetes if these conditions run in the family. Whole grain consumption can lower your cholesterol levels and even help to regulate your blood sugar amounts. In addition to this, some gluten-containing foods are vital sources of essential vitamins and minerals, such as magnesium, iron, and B vitamins. 

Keep in mind that some highly processed gluten-free foods can contain large amounts of other unhealthy ingredients such as sugar, sodium, and fat. So, the gluten-free options may not be healthier for you after all. Eating lots of these foods can lead to weight gain, high blood pressure, blood sugar spikes or troughs, and other health problems. As you can see, a gluten-free label doesn't always make a food choice healthy.

Suppose you don't have celiac disease or any gastrointestinal issues. In that case, you should remove highly processed foods from your diet before removing gluten and cut out your alcohol and soda consumption, too. Then, add in more fruits, vegetables, whole-grain and wholemeal bread or pasta, and lean proteins like the ones mentioned above. Many people find they end up feeling better just due to the fact that they are eating better, not by removing gluten.

I'm Ready to Go Gluten-Free — What's Next?

If you're interested in trying a gluten-free diet for the valid above reasons, talk to your trusted doctor or a registered dietitian. They can help you work towards a balanced eating plan that meets your unique nutritional needs and addresses your symptoms. A word of warning, though: anyone can call themselves a nutritionist, as there is no licence or registered qualification for this role. Many will spruik their wares but actually peddle dangerous nonsense that isn't backed up by science or medicine. Stick to trusted, registered, and licensed professionals to address your concerns. 

A Helpful Summary

This informative article has shared if a gluten-free diet is right for you, and the answer is yes—if you have celiac disease, are gluten intolerant, or want to lose weight. However, consider all of the above advice if none of these apply to you—as you may want to keep eating gluten.