The Basics of Having a Gluten-Free Diet

Used as a treatment for Celiac disease, gluten-free diets have now become the trend for weight loss, athletes and even to treat autism. Celiac disease is the condition arising from the consumption of the protein gluten found in wheat, barley, rye and triticale (wheat and rye). Consumption of gluten in people with Celiac disease damages the lining of the small intestine and prevents the absorption of food nutrients. But what is exactly a gluten-free diet and is it good for everybody?

A gluten-free diet is the only treatment for Celiac Disease. This means dropping foods sources with gluten from the diet like pasta and bread. There is an ongoing debate whether oats contain gluten. Foods that are allowed in the diet include: beans, seeds, unprocessed nuts, fresh eggs, fresh meats, fish and poultry (not marinated or breaded), fruits and vegetables and most dairy products. Looking at this list it almost looks like one could almost eat anything and it would be gluten-free. One should remember that these foods shouldn't be mixed with grains containing gluten, additives or preservatives. Salad dressings and condiments may also have gluten.

Grains and starches that are gluten-free include the following: teff, tapioca, soy, rice, sorghum, quinoa, corn and cornmeal, amaranth, arrowroot, flax, millet, potato and beans.

Aside from those with Celiac disease, which reportedly consist of 1 out of 133 of the Canadian population, people who have gluten intolerance or sensitivity may benefit from a gluten-free diet. For those with Celiac disease the diet relieves symptoms of diarrhea, abdominal pain, weight loss, excess gas, bloating and fatigue. Gluten-sensitive people may have one or all of the following symptoms: headaches, abdominal pain and fatigue.

However, even with the trend there is no scientific evidence yet that would back up claims that gluten-free diets promote weight loss, boosts energy (which is why athletes go on this diet) or is a possible treatment for autism. If you are interested in going into this diet but you're not gluten sensitive or do not have Celiac disease you should keep in mind that there are risks involved. This diet results to low levels of vitamins and minerals like iron and folate, calcium, fiber, thiamin, riboflavin and niacin. You have to ask a dietician's help to ensure that you get enough of these minerals when you go on the diet.

Since fiber is mostly found in wheat, this diet obviously lowers fiber levels. To increase the consumption of fiber while on a gluten-free diet you should add two tablespoons of flaxseed in your daily diet; or have three servings of fruit or four servings of vegetable daily.

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