Many people can benefit from going gluten-free. Those with Celiac disease, gluten sensitivity, or autoimmune conditions reap the most benefits, but what about everyone else? Is gluten really so bad?
Do I really need to be gluten-free?
Not everyone needs to be gluten-free. If you have celiac disease, a wheat allergy, or gluten sensitivity, a gluten-free diet is essential for your health. But for most people, there’s no medical reason to avoid gluten. In fact, many whole grains that contain gluten (like oats, barley, and wheat) are rich in important nutrients like fiber, vitamins, and minerals that are beneficial to your overall health. If you’re feeling unsure about gluten and your health, it’s worth talking to your doctor or a dietitian.
“Don’t give up gluten because you think it’s a healthier way to eat. Unless you have to go gluten free to manage a medical condition, it isn’t. Carbohydrates should make up 55 to 60 percent of a healthy diet, and that’s where gluten is found. (source: Providence Blog, “Three reasons to go gluten free and three reasons not to” https://blog.providence.org/regional-blog-news/three-reasons-to-go-gluten-free-and-three-reasons-not-to )
What are the symptoms of gluten intolerance?
Gluten intolerance, also known as non-celiac gluten sensitivity, can cause a variety of symptoms that affect the digestive system as well as other parts of the body. These symptoms can vary from person to person, but some common ones include:
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Bloating – Feeling of fullness or swelling in the abdomen after eating gluten-containing foods.
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Abdominal pain – Cramping or discomfort in the stomach area, often after consuming gluten.
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Diarrhea or constipation – Changes in bowel movements, with some people experiencing loose stools, while others may become constipated.
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Fatigue – A feeling of being unusually tired or sluggish, even after a full night’s sleep.
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Headaches – Some people experience frequent or intense headaches or migraines when they consume gluten.
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Joint pain – Aches or stiffness in the joints, which can sometimes feel similar to arthritis.
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Brain fog – Difficulty concentrating, memory problems, or feeling mentally “foggy” or sluggish.
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Skin problems – Rashes, acne, or eczema-like symptoms, which can sometimes be triggered by gluten consumption.
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Mood changes – Anxiety, irritability, or even depression, which can occur after eating gluten.
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Nausea – Some people may experience nausea or an upset stomach after eating gluten-containing foods.
These symptoms are often similar to those of other conditions, so it can be difficult to diagnose gluten intolerance without ruling out other possibilities. If you think gluten might be affecting your health, it’s best to talk to a healthcare provider, who may recommend an elimination diet or further testing to help identify the issue.
Do you need to get gluten out of your system? Here is the table to find out
| Situation | Remove Gluten from Diet? | Reasoning |
|---|---|---|
| Celiac Disease Diagnosis | Yes | Gluten causes immune system damage to the small intestine, leading to long-term health issues. |
| Gluten Sensitivity (Non-Celiac) | Yes | Symptoms like bloating, fatigue, and abdominal pain occur after consuming gluten, and removal improves quality of life. |
| Wheat Allergy | Yes | Wheat triggers an allergic response, which can lead to serious reactions like anaphylaxis. |
| No Symptoms or Known Issues | No | If you don’t have celiac disease, gluten sensitivity, or a wheat allergy, there’s no need to remove gluten. |
| Digestive Issues (but no diagnosis) | Possibly (after consulting doctor) | If experiencing bloating, discomfort, or diarrhea, but no known condition, testing may be needed to rule out gluten issues or other causes. |
| General Health/Weight Loss (no symptoms) | No | Cutting gluten may not provide health benefits unless you have a medical reason (and could even lead to nutrient gaps if not done carefully). |
| Skin Rashes or Eczema (without diagnosis) | Possibly (after consulting doctor) | If rashes or skin issues worsen after eating gluten, it’s worth exploring, but a healthcare provider’s diagnosis is important. |
| Fatigue or Brain Fog (but no diagnosis) | Possibly (after consulting doctor) | While some report improvements after removing gluten, symptoms can be caused by other factors, so a proper diagnosis is important before making dietary changes. |
| Headaches or Migraines (no other cause) | Possibly (after consulting doctor) | Some people find headaches are linked to gluten, but other factors (like stress or dehydration) may be at play. A healthcare provider’s input is key. |
Key Takeaway: Gluten should be removed from the diet primarily when a medical condition (like celiac disease, gluten sensitivity, or a wheat allergy) is diagnosed. For other issues, a healthcare provider should be consulted to rule out other causes before making significant dietary changes.
How to cut the gluten from your diet?
There are many ways that going gluten-free can help you feel lighter, gain more energy, improve the appearance of your skin, support your digestive health, and help you lose pounds. But it’s not just cutting gluten that does all of this!
When you replace key gluten-containing foods such as bread, pasta, cakes, cookies and other processed foods with processed, gluten-free versions of the same type of food, your body actually gets less nutrition!
So many of the gluten-free alternatives in supermarkets are full of unhealthy ingredients such as extra sugar, hydrogenated fats, trans fats, flavors, preservatives, emulsifiers and more just to try and mimic the gluten-containing versions. So in reality, you’re avoiding gluten, but consuming ingredients that are far worse for your health!
If you have to go gluten-free for health reasons, or you simply feel better for it, boost your health and avoid the gluten by choosing naturally gluten-free options!
Here are All of these wholesome foods are naturally gluten free:
Fresh vegetables
Fresh fruit
Meat/eggs/beans/lentils and other legumes
Nuts and Seeds
Fats and Oils
Do I have to cut out gluten completely?
Whether or not you need to cut out gluten completely depends on your individual health situation. For people with celiac disease or a diagnosed gluten sensitivity, avoiding gluten entirely is necessary to prevent symptoms and long-term health issues. However, for people without these conditions, cutting out gluten may not be required, and some may tolerate gluten without any problems. It’s best to discuss your situation with a healthcare provider to get personalized advice.
Is it good to stop eating gluten?
For people who have gluten intolerance, sensitivity, or celiac disease, avoiding gluten is crucial for maintaining health. If you don’t have any of these conditions, there’s no clear evidence that eliminating gluten will necessarily improve health, and it could actually make it harder to get all the nutrients you need if you’re not careful about your diet. Gluten itself isn’t inherently harmful to most people, so eliminating it without medical reason may not provide the benefits some people think it will.
What happens when you cut back on gluten?
For people who don’t have a gluten sensitivity, cutting back on gluten may not lead to noticeable changes. However, if you reduce your intake of gluten-containing foods like processed grains, pastries, and bread, you may find that you eat more nutrient-dense foods like fruits, vegetables, and lean proteins. For those with gluten sensitivity, cutting back can help reduce symptoms like bloating, fatigue, and digestive discomfort. The effects vary depending on the individual, so it’s helpful to track how your body responds if you make dietary changes.
Is gluten damage permanent?
For people with celiac disease, consuming gluten can cause long-term damage to the small intestine if not avoided. However, if the diet is strictly gluten-free, most of the damage can heal over time. For people with gluten sensitivity, the effects of eating gluten are typically temporary and go away once gluten is removed from the diet. The key to preventing long-term harm is strict adherence to a gluten-free diet when needed.
What does a gluten belly look like?
A “gluten belly” often refers to bloating or a distended abdomen that some people experience after consuming gluten. This can happen in people with gluten sensitivity or celiac disease, and it can make the stomach appear swollen or puffed up. Other symptoms can include gas, discomfort, or even cramping. The appearance of a gluten belly can vary between individuals, and not everyone with gluten sensitivity will experience it in the same way. It’s important to note that if you experience bloating or digestive issues regularly, it’s a good idea to talk to a healthcare professional to get an accurate diagnosis and tailored advice.
Are you sick and tired of trying every weight loss program out there and failing to see results? Or are you frustrated with not feeling as energetic as you used to despite what you eat? Perhaps you always seem to have a bit of a “dodgy stomach” and indigestion seems to be a regular part of your life?
There’s nothing worse than sitting down to a nice big plate of pasta or a slice of bread and enjoying your meal only to be met with discomfort, bloating that just doesn’t feel right.
Great post.