Is “Gluten-Free” for Me?
Gluten has surged into the spotlight within dietary trends, bringing with it a wave of gluten-free alternatives. “A gluten-free diet is beneficial for individuals with gluten intolerance and celiac disease. Otherwise, gluten is suitable for those who can tolerate it,” shares PIH Health Dietitian Kariann Akiyama. Let's take a bite into what it means to go gluten-free.
What is Gluten?
Gluten is a composite of two proteins—gliadin and glutenin—found in certain grains, predominantly wheat, barley, and rye. It acts as a binding agent, giving dough its stretchy quality and contributing to the texture of many of our favorite foods like pasta and baked goods.
Is a Gluten-Free Diet for Everyone?
Not everyone can comfortably include gluten in their diet. For those with celiac disease or gluten sensitivity, avoiding gluten helps them maintain their health and well-being. Celiac disease is an autoimmune disorder in genetically predisposed individuals that leads to inflammation in the small intestine, causing symptoms like digestive issues and skin problems. Gluten sensitivity, a less severe condition, is more common. Gluten sensitivity doesn't involve the immune system and involves symptoms like bloating, fatigue or headaches. Both conditions require avoiding gluten to manage symptoms.
Considerations Before Going Gluten-Free:
“Gluten-free diets offer benefits for some, but people should be aware that cutting out gluten can lead to a lack of essential nutrients found in grains. Always consult with a healthcare professional before making significant dietary changes,” shares Kariann Akiyama RDN. Before diving into a gluten-free lifestyle, consider the following:
- Symptoms and Sensitivity: Pay attention to your body's response to gluten-containing foods. If you experience persistent digestive issues, fatigue, headaches, or other symptoms, it's worth exploring the possibility of gluten sensitivity.
- Nutritional Balance: Eliminating gluten may inadvertently lead to a reduction in essential nutrients like fiber, B vitamins, and iron, commonly found in gluten-containing whole grains.
- Processed Foods: Gluten-free alternatives often rely on processed ingredients that may contain higher sugar or fat content to mimic the texture and taste of gluten-containing products. Be mindful of the nutritional quality of these substitutes.
- Cost Consideration: Gluten-free products can be more expensive than their gluten-containing counterparts. Assess the potential impact on your budget before making the switch.
A balanced diet is key to overall health and well-being. Talk with your physician to build a dietary plan that works for you. Visit PIHHealth.org/Doctors
