Gluten-Free Diet: Is It Right For You?

There are many misconceptions about a gluten-free diet. Some people think it's a fad diet, while others believe it's just for people with celiac disease. The truth is that anyone can benefit from a gluten-free diet.

This article will help you decide if this type of eating plan is right for you, what it means to follow a gluten-free lifestyle, and what health benefits you can gain.

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What Is A Gluten-Free Diet?

A gluten-free diet is an eating plan that's free of protein called gluten. Gluten is found in wheat, rye and barley. It's often used to make products like bread, pasta and beer.

Gluten causes inflammation in the gut (digestive tract). Symptoms include diarrhea, constipation, gas pains, bloating after meals, stomach aches, fatigue, and brain fog (feeling tired all day long).

Gluten can also cause skin problems like acne or psoriasis, as it triggers the immune system to go into overdrive, which causes inflammation throughout the body, including the face.

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Gluten-Free Food List to Include In Your Diet

You can include ome of these gluten free grain in your diet. (Image via Unsplash/Shashi Chaturvedula)

Many people who follow this diet choose to avoid all grains entirely, as they're sensitive to them or have celiac disease (an autoimmune disorder triggered by the consumption of gluten).

However, that isn't necessary for everyone, and some people find that they're able to reintroduce certain types of grains back into their diet after going on a strict gluten-free regimen for several months.

The following grains and legumes are naturally gluten-free:

• Amaranth
• Arrowroot
• Beans
• Buckwheat groats (also known as kasha)
• Cassava
• Chia
• Corn
• Flax
• Gluten-free oats
• Millet
• Nut flours
• Potato
• Quinoa
• Rice
• Sorghum
• Soy
• Tapioca
• Teff
• Yucca

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Gluten Foods to Avoid Eating

Wheat flour is a common ingredient in many foods, it's important to read nutrition labels if you are trying to avoid gluten.

• Bread
• Baked Goods
• Pasta
• Cereals
• Crackers
• Beer

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Health Benefits

Can help you to lose weight (Image via Unsplash/Sara Dubler)

A gluten-free diet can be beneficial for people with health conditions like diabetes, obesity, and inflammatory bowel disease.

The benefits of a gluten-free diet include weight loss and improved gut health. A study published in Diabetes Care found that those who followed a gluten-free diet had lower body mass index (BMI) than those who didn't.

Another study published in the Journal of Clinical Endocrinology & Metabolism found that individuals who were overweight but not obese saw their BMI decrease after following a low-calorie diet for 12 weeks. Those who also removed gluten from their diet lost even more weight than those who didn't.

In addition to helping you lose weight, removing foods containing gluten from your life could help improve blood sugar levels as well as reduce inflammation throughout the body (which may also lead to less pain).

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It's a good idea to ask your doctor before starting any diet

It's important to consult before starting any diet. (Image via Unsplash/Ola Mischenko)

Before you start any diet, it's important to get medical advice. Your doctor can help determine if a gluten-free diet suits you. If they think it might be beneficial, they may recommend that you consult a registered dietitian who specializes in celiac disease or other food intolerances.

The following are some questions to ask your physician:

• Are there any health conditions I should consider before starting this diet?
• What are the benefits and risks of following this particular eating plan?

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Now that you know more about this diet, it's time to decide if it's right for you. If you have celiac disease or another condition that requires a gluten-free diet, this diet is a must.