Gluten-free diets have become more popular in recent years. Statistically, it’s estimated that 3.1 million Americans now eating gluten-free1. But people ask: is there really a benefit to eliminating gluten from your diet? As it turns out, for many people, going gluten-free can significantly improve overall health and well-being.
What is Gluten and Why Go Gluten-Free?
Gluten is a protein found in grains like wheat, barley, and rye. It aids in giving elasticity to dough, allowing it to rise and keep its shape. Gluten is found in many foods like bread, pasta, cereal, baked goods, and malted beverages. It’s very common in day-to-day meals.
For most people, consuming gluten is not a problem. But it can cause issues for people with conditions like celiac disease or non-celiac gluten sensitivity. Exposure to gluten can potentially trigger an immune response that damages the small intestine.
Celiac disease is an autoimmune disorder where the ingestion of gluten can damage the small intestine. It happens when the immune system mistakenly believes gluten proteins are an invader, like a virus or bacteria, and attacks them.
This attack damages the villi. It’s a small, finger-like projection that lines the small intestine and absorbs nutrients from food. Damaged villi are unable to properly absorb nutrients. This leads to symptoms:
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Diarrhea
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Abdominal pain
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Bloating
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Weight loss
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Fatigue
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Anemia
Celiac disease affects approximately 1% of the population.
Non-celiac gluten sensitivity (NCGS) is a condition that affects digestion. Gluten ingestion causes unpleasant digestive symptoms but does not damage the intestine. It is estimated to impact around 6% of the population. Symptoms are similar to celiac disease and can include bloating and diarrhea. There’s also abdominal pain, headaches, and fatigue.
The only treatment for celiac disease is a strict 100% gluten free dieting routine. This allows the gut to heal and prevents further damage. Even small amounts of cross-contamination can trigger issues. A gluten-free diet is also often recommended for people with NCGS and can help alleviate their symptoms.
Beyond just managing celiac disease and NCGS, eliminating gluten may provide benefits for some such as:
Reduced Inflammation
Gluten can trigger widespread inflammation in the body. It will lead to issues like joint pain, headaches, skin rashes, and chronic fatigue. Studies show that adopting a gluten-free diet can help reduce inflammation markers.
Improved Cholesterol Levels
Research indicates that going gluten-free improves cholesterol levels. It does this by increasing “good” HDL cholesterol concentrations. As a result, it decreases “bad” LDL cholesterol. This effect helps reduce the risk of heart disease.
Better Gastrointestinal Health
Those with gastrointestinal issues often experience improvement from diarrhea with a gluten-free diet. They also get better from constipation, abdominal pain, and bloating symptoms. This is likely because gluten can irritate the intestinal lining and alter gut bacteria composition.
Enhanced Cognitive Function
Gluten-free diets may also enhance cognitive function. They can reduce issues like brain fog, difficulty concentrating, and fatigue. Studies demonstrate celiac patients on a gluten-free diet experience improved cognitive performance.
Increased Immune System Function
Eliminating gluten may help strengthen immune system function. Individuals are better able to fight infections from viruses like the cold or flu. According to a study, schoolchildren with celiac disease had fewer sick days when following a gluten-free diet.
Additional Benefits of Gluten-Free Eating
Beyond eliminating gluten, there are more benefits associated with gluten-free eating. When you remove gluten from your diet, you often end up cutting out many processed and junk foods. This is because gluten is found in many processed snacks, baked goods, and convenience meals.
Packaged gluten-free replacements are also processed. They may contain even more artificial ingredients than their gluten-containing counterparts. They are often higher in sugar, salt, and fat too. Examples of these are certain bread, crackers, cookies, and cereal.
Therefore, it’s recommended to follow a diet built around naturally gluten-free whole foods.
Doing so usually increases consumption of:
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Fruits and vegetables
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Lean proteins like meat, poultry, fish, and eggs
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Nuts, seeds, and legumes
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Healthy fats from foods like olive oil, avocado, and coconut
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Whole gluten-free grains like rice, quinoa, buckwheat, and oats
This well-balanced approach provides more beneficial nutrients like:
- FiberAntioxidantsHealthy fats
Vitamins and minerals
Phytonutrients
kombucha and IBS are said to have a relation so to do look for that
Research shows diets rich in fruits, vegetables, lean proteins, and whole grains are associated with:
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Lower risk of chronic illnesses like heart disease, diabetes, and cancer
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Healthy body weight
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Improved gut health and digestion
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Increased energy levels and better sleep
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Enhanced skin, hair, and nail health
So in many cases, people feel better on a gluten-free diet simply because they end up eating a healthier overall diet by default. But it’s crucial to be conscious of decisions regarding the diet, including the question, “is carnivore diet good?” Something others tend to do is replace all gluten foods with processed gluten-free alternatives. That’s a temptation to avoid.
Focus on consuming whole and natural gluten-free foods. The basis for your diet is the healthiest and most holistic approach to a person’s well-being.
Frequently Asked Questions
What are the benefits of doing a gluten-free diet?
People who practice gluten-free diets experience:
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Reduced inflammation
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Improved cardiovascular health
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Better gastrointestinal function
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Enhanced cognitive performance
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Increased immune system response
Is gluten-free living a must for individuals with celiac disease?
Yes, it is. Removing gluten from the diet altogether is a necessity for people with celiac disease. It’s a lifelong need and commitment. Even small amounts of gluten can cause intestinal damage and other adverse health effects.
What foods contain gluten?
Gluten is found in grains like wheat, rye, and barley:
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Bread
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Pasta
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Cereal
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Baked goods
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Malted beverages
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Many processed foods
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Oats are often contaminated with gluten too
What are some good gluten-free food swaps?
Popular gluten-free swap alternatives and options include:
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Using rice noodles instead of wheat noodles
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Swapping wheat bread for gluten-free bread
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Using almond flour instead of wheat flour
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Replacing barley malt with molasses.
Is a gluten-free lifestyle more expensive?
Gluten-free specialty products are usually more expensive than conventional wheat-based foods. However, revolving your diet around natural gluten-free whole foods can help reduce costs. Buying some gluten-free products in bulk can also cut down on expenses.
Enjoy the Benefits of a Gluten-Free Lifestyle
Additional research continues to turn up showing that a gluten-free lifestyle offers impressive benefits. It can improve health, reduce unpleasant symptoms, and help you feel your best. The healthiest approach is to concentrate on whole and natural gluten-free foods. Cutting out sources of gluten can also help many people achieve a more balanced lifestyle.
If you suffer from celiac disease or any similar condition, a gluten-free diet may relieve some of your symptoms. Other symptoms to look out for include irritable bowel syndrome or chronic inflammation. Even if you feel fine after eating gluten, try eliminating it for 30 days and see if you feel better going gluten-free. Just be sure to maintain a diet rich in essential vitamins, minerals, fiber, and nutrients for optimal health.
Call to Action
If you’re interested in transitioning to gluten-free living, download our free Gluten-Free Starter Kit today! Get meal plans, shopping lists, pantry stocking guides and more to make going gluten-free easy.