The Complete Guide To Gluten- Free Diet And Celiac Disease Patients!
Gluten-Free Diet:
1. Are You Living With Celiac Disease?
Celiac Disease is a lifelong, serious autoimmune disease caused by the immune system reacting to gluten – a protein found in wheat, barley, and rye. Therefore, the only treatment for the condition is a strict gluten-free diet for life.
A gluten-free diet is
- A diet that excludes protein gluten.
- Gluten is found in grains such as wheat, barley, rye, and a cross between wheat and rye called triticale.
- A gluten-free diet is primarily used to treat celiac disease.
- Gluten causes inflammation in the small intestines of people with celiac disease.
- Eating a gluten-free diet helps people with celiac disease control their signs and symptoms and prevent complications.
The Gluten-Free Diet Must Forgo:
Those on a gluten-free diet must forgo all products containing,
- Wheat, barley, rye, and the various ingredients that contain derivatives of these grains.
- Those who are gluten-free embrace a diet filled with fruits, vegetables, meats, poultry, fish, beans, and legumes.
- Nuts and most dairy products are naturally gluten-free and safe for individuals who do not have allergies to these respective food groups.n
Following a gluten-free diet may be frustrating.
But with time, patience and creativity, you’ll find there are many foods that you already eat that are gluten-free and you will find substitutes for gluten-containing foods that you can enjoy.
2. Why Go Gluten-Free Diet?
Benefits of a Gluten-Free diet:
- The gluten-free diet is a treatment for celiac disease.
- Some people who don’t have celiac disease also may have symptoms when they eat gluten, however. This is called non-celiac gluten sensitivity.
- People with non-celiac gluten sensitivity may benefit from a gluten-free diet.
- But people with celiac disease must be gluten-free to prevent symptoms and disease-related complications.
The cons of a gluten-free diet:
The process of clinically studying the pros and cons of a gluten-free diet is ongoing. However, here are some of the claims that have been made about the benefits of excluding gluten from one’s diet:
1. Faster recovery time:
For weightlifters and athletes, this is definitely one of the most commonly cited benefits of a gluten-free diet. A gluten-free diet may have a positive benefit in reducing one’s recovery time after exercise. It’s somewhat debatable whether or not a gluten-free diet will shorten the recovery time for everyone.
However, it certainly can certainly provide benefits for those people who have a gluten-intolerance. Today, there are increasingly more “recovery” drinks and foods on the market that are gluten-free.
2. Improved gut motility and function:
Clinical studies show that those people with gluten intolerance are more prone to having various digestion problems, such as Irritable Bowel Syndrome (IBS). The solution is to start a gluten-free diet that doesn’t contain certain whole grains.
3. Less Immune System Overload:
When your body’s intake of iron is too high, your immune system fails to operate at an optimum level. This can make your body more susceptible to infections and illnesses. Immune System Overload causes no symptoms, so it’s crucial to have certain blood tests done to determine whether or not you have it.
While there are various effective ways to reduce the amount of iron that you consume, one way is to alter your diet. That includes starting and maintaining a gluten-free diet.
4. Reduced Systemic Inflammation (SI):
This is one of the commonly cited benefits of a gluten-free diet. While the process of SI is quite complex and technical, it can result in several unwanted conditions that result from a weaker immune system. To counter the process of systemic inflammation, experts recommend that sufferers of SI begin consuming a diet that consists strictly of whole foods and plant-based foods.
They also often recommend that people with SI also eat diets that are free of certain substances, including Casein and Gluten. Such steps can provide an effective and inexpensive way to determine the causes of one’s problems with SI.
5. Improved nutrient absorption from food:
A heavily grain-based diet seems to create some negative influences on the body’s ability to absorb nutrients from food. For example, a diet high in gluten can cause celiac disease, which can damage things called villi, which are contained in a person’s intestinal lining.
The cons of a gluten-free diet:
Along with the benefits, there are also some cons we must mention. Following a gluten-free diet in the long-term for some could lead to a deficiency in nutrients. Eating more fresh foods and fruits could be beneficial, but this type of eating plan is not for everyone. Eating a diet like this could mean you are missing out on many nutrients your body needs to function, and for some, this can lead to lethargy and low energy levels, depression in some cases, and also headaches.
It’s very important to weigh up the pros and cons of a gluten-free diet, and as you can see this is not the diet plan for everyone, but not everyone has a choice. Understanding what Gluten can do to your body, and knowing if this type of diet can be beneficial for you is the next step.
If you’re just starting with a gluten-free diet, it’s a good idea to consult a dietitian who can answer your questions and offer advice about how to avoid gluten while still eating a healthy, balanced diet.
3. Diet Details: Gluten Free
Switching to a gluten-free diet is a big change, and like anything new, it takes some getting used to.
- You may initially feel deprived by the diet’s restrictions, especially if you weren’t having troubling symptoms before your diagnosis.
- It may help to try to focus on all the foods you can eat instead, however.
- You may be pleasantly surprised to realize how many gluten-free products, such as bread and pasta, are now available.
- Many specialty grocery stores sell gluten-free foods.
- If you can’t find them in your area, check with a celiac support group or search online.
If you’re just starting with a gluten-free diet, it’s a good idea to consult a dietitian who can answer your questions and offer advice about how to avoid gluten while still eating a healthy, balanced diet.
4. What You Can Eat “Allowed Foods”?:
Many healthy and delicious foods are naturally gluten-free:
- Beans, seeds, and nuts in their natural, unprocessed form.
- Fresh eggs.
- Fresh meats, fish, and poultry (not breaded, batter-coated, or marinated).
- Fruits and vegetables.
- Most dairy products.
It’s important to make sure that they are not processed or mixed with gluten-containing grains, additives, or preservatives. Many grains and starches can be part of a gluten-free diet, such as:
- Amaranth.
- Arrowroot.
- Buckwheat.
- Corn and cornmeal.
- Flax.
- Gluten-free flours (rice, soy, corn, potato, bean).
- Hominy (corn).
- Millet.
- Quinoa.
- Rice.
- Sorghum.
- Soy.
- Tapioca.
- Teff.
5. What You Can Not Eat “Avoid Foods:”
Always avoid:
Avoid all food and drinks containing:
- Barley (malt, malt flavoring, and malt vinegar are usually made from barley).
- Rye.
- Triticale (a cross between wheat and rye).
- Wheat.
Avoiding wheat can be challenging because wheat products go by numerous names. Consider the many types of wheat flour on supermarket shelves bromated, enriched, phosphate, plain and self-rising. Gluten Free Gluten Free
Here are other wheat products to avoid:
- Durum flour.
- Farina.
- Graham flour.
- Kamut.
- Semolina.
- Spelled.
6. Avoid Unless Labeled Gluten-Free:
In general, avoid the following foods unless they’re labeled as gluten-free or made with corn, rice, soy, or other gluten-free grain:
- Beer.
- Bread.
- Cakes and pies.
- Candies.
- Cereals.
- Communion wafers.
- Cookies and crackers.
- Croutons.
- French fries.
- Gravies.
- Imitation meat or seafood.
- Matzo.
- Pasta.
- Processed luncheon meats.
- Salad dressings.
- Sauces, including soy sauce.
- Seasoned rice mixes.
- Seasoned snack foods, such as potato and tortilla chips.
- Self-basting poultry.
- Soups and soup bases.
- Vegetables in the sauce.
Certain grains, such as oats, can be contaminated with wheat during the growing and processing stages of production. For this reason, doctors and dietitians generally recommend avoiding oats unless they are specifically labeled gluten-free.
You should also be alert for other products that you eat or that could come in contact with your mouth that may contain gluten. These include:
- Food additives, such as malt flavoring, modified food starch, and others.
- Medications and vitamins that use gluten as a binding agent.
7. Watch For Cross-Contamination:
Cross-contamination occurs when gluten-free foods come into contact with foods that contain gluten. It can happen during the manufacturing process, for example, if the same equipment is used to make a variety of products.
- Some food labels include a “may contain” statement if cross-contamination is likely. But be aware that this type of statement is voluntary.
- Foods may also be labeled as “gluten-free.” If a product carries a gluten-free label, the Food and Drug Administration requires that the product contain less than 20 parts per million of gluten.
- Be aware that products labeled “wheat-free” may still contain gluten.
- You still need to check the actual ingredient list.
- If you’re not sure whether a food contains gluten, don’t buy it or check with the manufacturer first to ask what it contains.
8. Gluten-Free Diet Risks:
People who follow a gluten-free diet may have low levels of certain vitamins and nutrients in their diets. Ask your dietitian to review your diet to see that you’re getting enough of these key nutrients:
- Iron.
- Calcium.
- Fiber.
- Thiamin.
- Riboflavin.
- Niacin.
- Folate.
9. Gluten-Free diet and Celiac Disease Patients:
A strict lifelong gluten-free diet is the only treatment available for celiac disease. It can help to alleviate the signs and symptoms of celiac disease, including:
- Dermatitis herpetiformis, an itchy skin rash known as the skin version of celiac disease.
- Fatigue.
- Gastrointestinal distress, such as diarrhea, constipation, gas, bloating, and abdominal pain.
- Headaches, including migraines.
- Iron deficiency anemia.
- Joint and muscle pain.
- Mood disorders, including depression, anxiety, and “brain fog”.
- Peripheral neuropathy, which causes tingling in hands and feet.
- Osteopenia and osteoporosis.
- Unexplained infertility and other reproductive health problems.
- Weight gain or weight loss.
10. Maintaining a Balanced Diet While Eating Gluten-Free:
In order to maximize the health and nutritional benefits of going gluten-free:
- You should adopt a diet filled with a variety of naturally gluten-free foods such as fruits, vegetables, and lean proteins, as well as gluten-free grains.
- Including those on a gluten-free diet, to avoid overly processed foods, and keep refined sugar and saturated fat intakes to a minimum.
- As with any balanced diet, portion control and moderation are extremely important for people living with celiac disease and eating gluten-free.
- Daily exercise is also necessary for managing and maintaining a healthy lifestyle. A gluten-free diet is by no means a cure-all.
- It can be common for some people to struggle with celiac disease symptoms even after going on a gluten-free diet.
Keep in Mind:
That it does take time for the body to heal. If you are still having symptoms over time, it is important to talk to your doctor about them. Your doctor and a registered dietitian knowledgeable of celiac disease can help you to determine if you are accidentally eating gluten or if something else may be the cause of your symptoms.
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Disclaimer: “Nothing in this article makes any claim to offer cures or treatment of any disease or illness. If you are sick please consult with your doctor.”
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