Whether it’s deemed medically necessary or just a matter of personal choice, the practice of going gluten-free is getting lots of buzz these days. Some people decide to give up gluten due to celiac disease, allergies or food sensitivities; others may just like the way they feel after removing it from their daily diets. Whatever your reasons, here’s how to figure out if going gluten-free is a good idea.
What is gluten?
By simplest definition, gluten is a naturally occurring protein found in wheat and some other grains. Gluten and carbohydrates are not the same. Many foods that are high in carbs like potatoes, rice and beans don’t contain any gluten and fit into a gluten-free diet.
Wheat, barley, rye and other gluten grains make up one of the five major food groups (along with fruits, vegetables, proteins and dairy products) and offer health benefits such as fiber and folate when consumed as part of a healthy balanced nutrition plan. People who have gluten sensitivities, however, may experience mild, moderate or even severe symptoms such as digestive issues, bloating, fatigue, headaches, skin breakouts or mood swings after consuming foods that contain it.
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How tolerant are you?
If you suspect you might be allergic to gluten, the first thing to do is consult your doctor, who can order blood tests to detect antibodies that may indicate gluten intolerance. In some cases, an endoscopic procedure may be performed to confirm a celiac disease diagnosis, a genetic immune illness caused by a reaction to gluten intake.
A new way of eating
Cutting out gluten isn’t quite as simple as just avoiding bread, but it doesn’t have to be overly complicated either. For starters, you’ll want to get familiar with gluten-free grains — quinoa, brown and wild rice, buckwheat and oats are all still fair game. Read food labels closely, as gluten may be hiding in plain sight in some surprising places. (Keep an eye on beverages, too.) Also, try to stay away from, or at least limit your intake of, processed foods that may rely on gluten as a thickener, stabilizer or a binding agent.
Work on replacing gluten-heavy items with healthy whole foods whenever possible. Fruits, vegetables, meats, poultry, nuts, seeds, eggs — do some experimenting and with any luck, you’ll quickly realize there are still plenty of tasty options on the table that will leave you feeling satisfied, not deprived.
Don’t be afraid to ask for help
If you discover you have a gluten allergy or intolerance, know that you’re far from alone. According to research from the National Institute of Diabetes and Digestive and Kidney Diseases, celiac disease affects approximately 2 million Americans, with less-serious gluten sensitivities and intolerance upping the numbers even more. Gluten-free support groups abound for anyone who’s struggling, as well as parents, families and friends, and can provide valuable assistance and suggestions while you’re sorting things out.Â