Gluten-Free: Trend or Necessity

The accessibility of gluten-free diets has really come a long way. Many restaurants offer gluten-free options as part of their regular menu because the demand is there. In the past, you might hear of a celebrity touting a gluten-free diet, but now it is much more commonplace. Years ago, Chelsea Clinton had a gluten-free cake at her wedding because she has a gluten allergy. And even television personality Elizabeth Hasselback cuts out gluten, blaming it for her infertility. Wheat allergy or not, "gluten-free" is definitely a buzzword that really stands out.

What is Gluten?

Gluten is the protein that is found primarily in wheat, rye, barley and some oats, and is hidden in a wide variety of processed and prepared foods. Because gluten is hard to digest for some, it has been associated with symptoms that range from fatigue, bloating and gas to malabsorption of nutrients. While some people are following the gluten-free lifestyle trend to help them lose weight, many make the switch out of necessity. Determining whether you have celiac disease or are just sensitive to gluten can mean the difference between eliminating gluten from your diet for the rest of your life, or just cutting back on the amount of gluten you consume.

Celiac Disease or Gluten Sensitivity

So what's the difference between celiac disease and gluten sensitivity?

Celiac is a hereditary autoimmune disease, and removing all gluten from your diet is the only known way to manage it. Gluten sensitivity can cause some uncomfortable symptoms, which may be eased by reducing the amount of gluten you eat or taking digestive aids. A simple blood test can give you a pretty good idea if you have the disease. Talk to your doctor if you think you may be suffering from either condition.

Research suggests gluten is hard for anyone to fully digest, because our enzymes can't completely break down some of its protein fragments. The result: undigested gluten can stay in the gastrointestinal tract and cause irritation and inflammation. Unlike celiac disease, which is hereditary, gluten sensitivity may be influenced by environmental factors. High levels of stress, mental, physical and emotional, may contribute to gluten sensitivity.

Experts now categorize gluten issues into three distinct conditions: celiac disease, wheat allergy, and non-celiac gluten sensitivity, according to a 2020 review. Each condition impacts the body differently. We don't have a single test for non-celiac gluten sensitivity yet. Doctors usually identify it only after ruling out celiac disease and wheat allergy. A good rule of thumb is to keep eating gluten until you finish your celiac testing. If you cut it out early, your blood test results might be less accurate, so talk to your healthcare practitioner before you change your diet.

Now What?

This all sounds like bad news, doesn't it? Especially when all you want right now is a plate of pasta and warm bread. Well, the upside is that gluten-free foods, and even gluten-free beer, have become readily available and surprisingly palatable over the last few years. Most grocery stores now have a well-stocked section of food for a gluten-free diet. Going gluten-free or cutting back on gluten can also make you open your taste buds to wonderful ancient grains like amaranth, quinoa, buckwheat and wild rice, all of which provide protein, fiber and delicious flavors.

There is more good news - people who focus on healing their digestive tract system by eliminating gluten and eating a non-processed, healthy diet may notice a real difference in how they feel. So, trend or necessity, try cutting back on gluten and see how you feel in a week. You may surprise yourself.

Finding recipes for a gluten-free diet, and gluten-free dishes you enjoy, gets easier once you know the swaps. Rice or 100% buckwheat gluten-free noodles can stand in for wheat pasta, and rice or seed crackers work too, as long as they're marked gluten-free. For a gluten-free snack, reach for corn tortilla chips or plain potato chips. Craving something sweet? A gluten-free dessert can be as simple as fruit with yogurt or as rich as a flourless chocolate cake. Plenty of candy is fine for a gluten-free diet, but licorice and wafer or cookie bars often contain wheat, so read the label. Regular beer is brewed from barley, so look for a gluten-free beer instead. A 2019 review points out that packaged gluten-free products can fall short on fiber and some nutrients. Let naturally gluten-free foods do most of the work.

Everyday Gluten Free Foods

Are oats gluten free?

You likely have plenty of gluten-free foods in your kitchen already. Whole, unprocessed foods don't have gluten, and this includes potatoes, sweet potatoes, rice, quinoa, buckwheat, corn, plain popcorn, fresh fruits, vegetables, beans, lentils, nuts, seeds, eggs, plain meat, fish, and most plain dairy. A plain baked potato is gluten-free. Seasoned fries and potato chips are different because coatings and shared fryers can add gluten. Plain air-popped corn makes an easy gluten-free popcorn snack, and quinoa is a handy pick for gluten-free meals. Oats are a bit more complicated. Oats don't actually contain gluten, but they often get processed or grown right next to wheat. That means a bowl of oatmeal for breakfast is gluten-free only when the package says certified gluten-free.

Frequently Asked Questions

What gluten free food?

Plenty of whole foods are naturally gluten-free. This includes fruits, vegetables, potatoes, rice, quinoa, corn, beans, nuts, eggs, and plain meat or fish. You can eat oats too, provided the package says certified gluten-free. When you buy packaged items, check for a gluten-free label and scan the ingredient list for wheat, rye, and barley.

Are oats gluten free and safe to eat?

Oats don't actually contain gluten, but they are often grown or processed right next to wheat. That means they can pick up gluten along the way. A bowl of oatmeal is gluten-free only when the package says certified gluten-free. So you can eat oats on a gluten-free diet, as long as you look for that certified label. Check the package each time you shop.

Which grains and proteins contain gluten in food?

Gluten is a protein found mainly in wheat, rye, barley and some oats. It also hides in a wide variety of processed and prepared foods. For example, regular beer is brewed from barley, and licorice and wafer or cookie bars often contain wheat. Seasoned fries and potato chips can pick up gluten from coatings and shared fryers. When you buy packaged foods, scan the ingredient list for wheat, rye and barley.

What symptoms can gluten cause in the digestive system?

Gluten is hard for some people to digest, and it has been linked to bloating, gas and malabsorption of nutrients. Research suggests our enzymes can't completely break down some of its protein fragments. Undigested gluten can then stay in the gastrointestinal tract and cause irritation and inflammation. Some people also notice fatigue. If you're having GI issues, talk to your healthcare provider, and keep eating gluten until your celiac testing is done.