It can seem like every time you turn around there’s a new health fad or trendy diet. With celebrities and influencers constantly talking about their health and food choices, it can become overwhelming, not to mention confusing.
You may find yourself wondering if you should change your eating habits — and if so, how?
But everyone’s bodies are different — and some things we think of as “diets” just simply aren’t for everyone. One case where this is especially true is if you are considering going gluten-free.
Going gluten-free isn’t just some diet. For many people, it is a key part of managing a chronic condition.
Allergies and intolerances can impact how your body responds to certain types of food, requiring you to cut back on your intake of something or to cut that food out of your diet altogether.
But just because certain health diets become more popular and well-known, doesn’t mean that you should make drastic changes to your diet just because.
So who should actually be on a gluten-free diet — and is there anyone who shouldn’t be?
What Exactly Is Gluten?
Before answering the question of who should or shouldn’t be on a gluten-free diet, it’s important to know what gluten is and which common foods it is in.
While gluten is in many of the things people eat every day, there is some confusion about what gluten actually is. Gluten is a naturally occurring protein that can be found in wheat, barley and rye .
Gluten can be found in many foods — and drinks — such as:
- Bread
- Pasta
- Flour
- Beer
- Cereal
- Crackers
- Cookies
This is only a short list of many of the foods that can contain gluten. Because gluten is in many baking flours, people often associate gluten with bread and baked goods.
When to Consider a Gluten-Free Diet
There are many reasons why people may choose to switch up their diet throughout their lives, but typically going gluten-free isn’t a choice.
A gluten-free diet may be for you if you:
- Have celiac disease
- Have a gluten sensitivity or intolerance
- Have Irritable Bowel Syndrome and your doctor has recommended it
Figuring out if you have one of these conditions can be difficult — on your own, it can be a challenge to isolate what foods or proteins are actually causing you irritation.
"Sometimes, you can keep a log or a journal to track your response to a particular food, by noting how you feel in relation to what you’re eating," says Julie Alliger, RD, LDN, CDCES at Chester County Hospital. "But it’s not always that easy — particularly for a trigger like gluten which is in so much of what we eat each day. That’s why it’s important to bring information about food and your body’s response to your primary care provider. They can help ensure you get any necessary tests to help you best understand your body."
Screening for celiac disease can be done with a blood test. This blood test is easy and no different than a routine blood test you might get during a yearly wellness visit. Because celiac disease is an autoimmune disease — and not just an allergy — it impacts the number of specific antibodies in your blood, making it higher than average.
If you are experiencing any of the following symptoms of celiac disease, contact your Chester County Hospital primary care provider:
- Constipation or diarrhea
- Indigestion, bloating, gas, or abdominal pain
- Nausea or vomiting
A Gluten-Free Diet Isn’t for Everyone
In a culture that is obsessed with current health fads, many people who do not have a gluten sensitivity may be interested in pursuing a gluten-free diet.
One reason a gluten-free diet is commonly thought to be “healthier” is that many people associate gluten with bread, snacks, and desserts. But this isn’t really the case.
"If you don’t have a gluten intolerance or sensitivity, a gluten-free diet isn’t inherently healthier," Julie explains. "If you try a gluten-free diet, you may find yourself eating fewer cakes and cookies, or being more intentional about your food choices. In doing so, you may find you have more energy or that you do feel better or healthier — but its not because you cut gluten out of your diet. It’s because you’re making different choices."
While it’s crucial to be cognizant of our health, going gluten-free isn’t necessarily the best way to do it — especially if you’re not gluten-intolerant. In fact, for the average person, a gluten-free diet can actually do more harm than good.
"What's important to note is that there are a lot of foods that are gluten-free that are low in fiber and nutrients and high in fat, salt and calories such as cookies, chips and pretzels," Julie continues. "Additionally, if someone suspects that they may have celiac disease and they start a gluten-free diet, the blood test that they do to detect celiac disease can come back as a false negative. This can be another reason why someone would not want to start a gluten-free diet without first ruling out whether or not they have celiac disease."
By cutting gluten out of your diet entirely, you are also missing out on important nutrients like vitamin B12, iron, and magnesium. Celiac disease isn't just an allergy or a preference. Celiac disease is a serious autoimmune disease that fundamentally alters how a body processes gluten and requires people to make lifelong changes in diet.
Making the Healthiest Choices for You
There are many reasons someone might change what they eat. You may have an allergy to a food (like peanuts) or you may have an intolerance to certain kinds of food (like lactose or gluten).
You may also change your diet in response to certain chronic conditions or with the goal of just eating more intentionally. It's never a bad time to center nutrition in your diet, but unless you absolutely need to, going gluten-free isn't the answer.
If you are experiencing symptoms of celiac disease or gluten intolerance, contact your Chester County Hospital primary care provider and learn more about Penn Nutrition, Obesity, and Celiac Disease Program.
Related Information from Chester County Hospital: