Risks of Going Gluten-Free

For those with celiac disease or a gluten sensitivity, the flood of gluten-free products on the market today may be a boon but many people also avoid gluten for other reasons including weight loss and reducing inflammation.

However, the Mayo Clinic warns that many gluten-free products may also lack important nutrients including iron, calcium, fiber, thiamin, riboflavin and folate.   Most North Americans don’t get enough fiber; add to that a gluten-free diet and it could lead to malnutrition. Statistics Canada reported in 2013 that nearly a third of seniors living at home are at risk for malnutrition which can lead to many health problems including an increased risk of falls, hospitalization, institutionalization and death.

To compensate for a lack of whole wheat grain in a healthy diet, going gluten-free means replacing wheat with plenty of other sources of fiber such as brown rice, quinoa, vegetables, certain fruits and beans. In addition to lacking fiber and nutrients, because gluten-free products tend to be bland, then can also be loaded with sugar and salt to improve their flavor.

Celiac disease is an autoimmune condition that can attack the small intestine when the wheat protein gluten is ingested.  Some people without celiac disease or a wheat allergy can also be sensitive to gluten, according to new research from the National Institutes of Health.  In recent studies, patients who didn’t test positive for celiac disease were given either a placebo or a gluten pill;  those who took the gluten pill (without knowledge) cited symptoms such as intestinal pain, bloating, stomach ulcers, foggy brain and depression.

Gluten Not Only Source of Digestive Problems

Some studies have linked digestive problems not only with gluten but other certain foods that may draw water into the intestinal tract and be poorly digested or absorbed, increasing bacteria and producing gas and abdominal pain.  The Fodmap diet removes these foods for a period of time and then slowly reintroduces them back one at a time to determine which cause problems.  You can find a complete list of Fodmap foods at http://www.ibsgroup.org/brochures/fodmap-intolerances.pdf .

Before making any changes in your diet, consult your doctor providing as much detailed information as possible about any symptoms you may be experiencing.  Starting a food journal, noting any reactions to particular foods, can be a helpful beginning.