Gluten free diet – Here are ten not to be missed signs that may indicate that you need to follow a gluten free diet:
- Coeliac disease: If you have celiac disease, a chronic autoimmune disorder, you need to follow a strict gluten free diet to prevent damage to your small intestine and other health problems.
- Non-coeliac gluten sensitivity: If you experience digestive issues such as bloating, abdominal pain, diarrhoea, and fatigue after consuming gluten, you may have non-celiac gluten sensitivity and need to follow a gluten free diet.
- Dermatitis herpetiformis: If you have this skin condition, which is associated with celiac disease, following a gluten free diet can help manage your symptoms.
- Joint pain and inflammation: Gluten consumption may trigger joint pain and inflammation in some people, and a gluten free diet may help alleviate these symptoms.
- Chronic fatigue: If you experience persistent fatigue, a gluten free diet may be worth trying, as gluten may cause inflammation and affect energy levels.
- Migraines: Some people with migraines may find relief by following a gluten free diet, as gluten may trigger inflammation and headaches.
- Autoimmune disorders: If you have an autoimmune disorder such as lupus, rheumatoid arthritis, or multiple sclerosis, a gluten free diet may help reduce inflammation and manage symptoms.
- Neurological symptoms: Gluten consumption may trigger neurological symptoms such as dizziness, ataxia, and peripheral neuropathy, and a gluten free diet may help alleviate these symptoms.
- Infertility or miscarriages: Some studies suggest that gluten consumption may increase the risk of infertility and miscarriages in some women, and a gluten free diet may be helpful in these cases.
- Family history: If you have a family history of coeliac disease or gluten sensitivity, you may be at higher risk of developing these conditions and may benefit from following a gluten free diet.
Here are 10 functional medicine tips for following a gluten free diet:
- Get tested: If you suspect you may have gluten sensitivity or coeliac disease, get tested by a healthcare provider to confirm the diagnosis.
- Read labels: Be sure to read labels carefully and look for gluten-containing ingredients, including wheat, barley, and rye.
- Avoid cross-contamination: Use separate cutting boards, utensils, and appliances for gluten-free foods to avoid cross-contamination with gluten-containing foods.
- Choose whole, unprocessed foods: Opt for whole, unprocessed foods such as fruits, vegetables, meats, and gluten-free grains like quinoa and rice.
- Focus on nutrient-dense foods: Make sure you’re getting enough nutrients by focusing on nutrient-dense foods like leafy greens, nuts, and seeds.
- Experiment with gluten-free flours: Try experimenting with gluten-free flours like almond flour, coconut flour, and chickpea flour to create gluten-free baked goods.
- Consider supplements: Talk to your healthcare provider about whether you might benefit from supplements to help support your gut health and nutrient absorption.
- Be mindful of hidden sources of gluten: Gluten can hide in unexpected places, like soy sauce, salad dressings, and even some medications.
- Don’t rely on processed gluten-free foods: While there are many processed gluten-free foods available, don’t rely on them as a staple of your diet. Many of them are high in sugar and lacking in nutrients.
- Work with a functional medicine practitioner: Consider working with a functional medicine practitioner who can help you tailor your gluten-free diet to your individual needs and help you identify any underlying health issues that may be contributing to your gluten sensitivity.
Gluten Free Diet – Frequently Asked Questions
- Can people with gluten and dairy free diets eat quorn?
Quorn is a meat substitute made from a type of fungus called mycoprotein, and it does not contain gluten or dairy. Therefore, it can be a suitable protein source for people on a gluten-free and dairy-free diet.
Is a gluten-free diet good?
A gluten-free diet is essential for people with celiac disease, gluten sensitivity, and wheat allergy. For these individuals, consuming gluten can cause various health problems, including gastrointestinal discomfort, nutrient deficiencies, and autoimmune disorders. However, for people without these conditions, there is no evidence that a gluten-free diet provides any health benefits.
Does a gluten-free diet have benefits?
A gluten-free diet has several benefits for people with celiac disease, gluten sensitivity, and wheat allergy. It can help reduce symptoms, promote gut healing, and prevent complications such as malnutrition and autoimmune disorders. However, for people without these conditions, a gluten-free diet has no proven health benefits.
What is a gluten-free diet?
A gluten-free diet is a dietary approach that eliminates gluten-containing foods such as wheat, barley, and rye. It is essential for people with celiac disease, gluten sensitivity, and wheat allergy, as gluten can trigger various health problems. A gluten-free diet may also be followed by people without these conditions who believe it provides health benefits.
Can I eat quinoa on a gluten-free diet?
Yes, quinoa is gluten-free, and it is an excellent source of protein and fiber. It is a suitable alternative to gluten-containing grains such as wheat, barley, and rye.
How long to try a gluten-free diet?
If you suspect that you have coeliac disease, gluten sensitivity, or wheat allergy, you should consult a healthcare provider to get tested. If you are diagnosed with any of these conditions, you should follow a gluten-free diet for life. However, if you are trying a gluten-free diet to see if it improves your overall health, you may try it for a few weeks to a few months to see if you notice any changes.
Is a gluten-free diet difficult to do in the UK?
Following a gluten-free diet can be challenging in the UK, as gluten is present in many staple foods such as bread, pasta, and cereals. However, there are many gluten-free alternatives available in supermarkets, and several restaurants and cafes offer gluten-free options.
Does a gluten-free diet help sarcoidosis?
There is limited evidence to support the use of a gluten-free diet for sarcoidosis, an inflammatory disease that affects the lungs, lymph nodes, and other organs. While some people with sarcoidosis may have gluten sensitivity, there is no clear evidence that a gluten-free diet improves sarcoidosis symptoms.
How strict is a gluten-free diet?
A gluten-free diet is a strict dietary approach that eliminates all sources of gluten, including small amounts found in some processed foods and supplements. People with celiac disease or gluten sensitivity must strictly adhere to a gluten-free diet to avoid health problems.
How to improve gluten-free diets according to NCBI?
Several strategies can help improve the nutritional quality of a gluten-free diet, according to research from the National Center for Biotechnology Information (NCBI). These include consuming whole, unprocessed foods, increasing fibre intake, and supplementing with vitamins and minerals that may be lacking in a gluten-free diet. Additionally, working with a registered dietitian can help ensure that a gluten-free diet meets your nutritional needs.
Discover if you would benefit from following a gluten free diet. Contact us today to learn more about how the SMH Gut Resolution functional medicine package can help you.