In addition to foods in which wheat, barley and rye are likely ingredients, these grains are standard ingredients in a number of other products. Also, wheat or wheat gluten is added as a thickening or binding agent, flavoring, or coloring.

It's important to read labels of processed foods to determine if they contain wheat, as well as barley and rye. In general, avoid the following foods unless they're labeled as gluten-free or made with corn, rice, soy or other gluten-free grain:. Prescription and over-the-counter medications may use wheat gluten as a binding agent.

Talk to your doctor or pharmacist about the drugs you're taking. Dietary supplements that contain wheat gluten must have "wheat" stated on the label. For people with celiac disease, in particular, it's important to avoid exposure to gluten.

The following tips can help you prevent cross-contamination in your own food preparations at home and avoid gluten-containing food when you eat out:. Keeping a strict gluten-free diet is a lifelong necessity for people with celiac disease. Following the diet and avoiding cross-contamination results in fewer symptoms and complications of the disease.

For some people with non-celiac gluten sensitivity, the condition may not be lifelong. Some research suggests that you may follow the diet for a certain period, such as one or two years, and then retest your sensitivity to gluten. For other people with non-celiac gluten sensitivity, the diet may be a lifelong treatment.

Some clinical studies have looked at the benefits of the diet among people who do not have celiac disease or who have non-celiac gluten sensitivity. More research is needed to determine the accuracy of the following claims about the diet's results:.

The foods not included in a gluten-free diet provide important vitamins and other nutrients. For example, whole-grain breads and other products are natural or enriched sources of the following:. Therefore, following a gluten-free diet will likely change your nutrient intake.

Some gluten-free breads and cereals have significantly varied nutrient levels compared with the products they are replacing. Some gluten-free foods also have higher fat and sugar contents than the gluten-containing food being replaced.

It's important to read labels, not only for gluten content but also for overall nutrient levels, salt, calories from fats and calories from sugars.

You can talk to your doctor or dietitian about foods that would provide healthy, nutrient-rich alternatives. The costs of prepared gluten-free foods are generally higher than the cost of the foods being replaced. The expense of following a gluten-free diet can be substantial, especially if your diet includes foods that aren't naturally gluten-free.

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Products and services. Gluten-free diet To follow a gluten-free diet, you must avoid wheat and some other grains while choosing substitutes that provide nutrients for a healthy diet.

By Mayo Clinic Staff. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Questions and answers: Gluten-free food labeling final rule.

Food and Drug Administration. Accessed Nov. Ciacci C, et al. The gluten-free diet and its current application in coeliac disease and dermatitis herpetiformis. United European Gastroenterology. Freeman AM, et al. Trending cardiovascular nutrition controversies. Journal of the American College of Cardiology.

Newberry C, et al. Going gluten free: The history and nutritional implications of today's most popular diet. Current Gastroenterology Reports. Gluten-free diet. Nutrition Care Manual. Academy of Nutrition and Dietetics. Ehteshami M, et al.

The effect of gluten free diet on components of metabolic syndrome: A randomized clinical trial. Asian Pacific Journal of Cancer Prevention. Fry L, et al. An investigation into the nutritional composition and cost of gluten-free versus regular food products in the UK.

Journal of Human Nutrition and Dietetics. Leonard MM, et al. Celiac disease and nonceliac gluten sensitivity: A review.

Mitoma H, et al. Immune-mediated cerebellar ataxias: From bench to bedside. Zis P, et al. And then there are people described as gluten-sensitive. Their tests for celiac disease are negative normal , yet whenever they eat food containing gluten, they experience symptoms like bloating , diarrhea, or crampy abdominal pain.

One cause is wheat allergy, a disorder that can be diagnosed by skin testing. But for many others, the diagnosis remains uncertain. Some have begun calling this non-celiac gluten hypersensitivity, a poorly defined condition about which we have much to learn.

Avoiding gluten makes sense for people with celiac disease, wheat allergy, or those who feel unwell whenever they consume gluten. There is no compelling evidence that a gluten-free diet will improve health or prevent disease if you don't have celiac disease and can eat gluten without trouble.

Of course, future research could change this. We may someday learn that at least some people without celiac disease or symptoms of intestinal disease are better off avoiding gluten. Before you buy into the gluten-free life, buyer beware! While many people think gluten-free diets are more nutritious and contain more minerals and vitamins than conventional foods, the opposite is often true.

Gluten-free foods are commonly less fortified with folic acid, iron, and other nutrients than regular foods containing gluten. And gluten-free foods tend to have less fiber and more sugar and fat. Several studies have found a trend toward weight gain and obesity among those who follow a gluten-free diet including those with celiac disease.

Meanwhile, gluten-free foods tend to be more expensive than conventional foods. It reminds me of the organic food option: People are often willing to pay much higher prices for foods they think are healthier. The problem is that there is little or no proof that these foods are actually better for you.

If you feel well and have no digestive symptoms, enjoy your good health! And stop worrying so much about gluten. But if you have symptoms that might be related to gluten, or any significant and unexplained symptoms, talk to your doctor.

Symptoms of celiac disease or gluten sensitivity include. There are reliable tests to diagnose celiac disease. These include genetic tests, blood tests that detect certain antibodies, and intestinal biopsies. The results can help you understand which, if any, foods you should avoid.

Foods that contain gluten are important sources of nutrients, including protein and iron. When not done carefully, gluten-free diets can lead to deficiencies.

Some people are concerned that gluten could be linked with developmental differences or medical conditions. This is a misconception. While gluten intolerance may be more likely in these populations, there is no evidence that eating gluten causes these differences.

Some people believe that gluten may exacerbate or cause behaviors related to autism. However, a review concluded that there is little evidence that a gluten-free diet has benefits for the symptoms of autism in children.

There may be a link between celiac disease and epilepsy. In this study, 6 out of 7 of these patients had their seizures completely under control and were able to discontinue antiepileptic medications after 5 months on the gluten-free diet.

People with schizophrenia may be more likely to have celiac disease. A review found that a gluten-free diet may benefit a subpopulation of people with schizophrenia who have a sensitivity to gluten. However, more research is needed before recommending a gluten-free diet for a person with schizophrenia.

The benefits and risks of gluten-free diets remain controversial. Rafe Bundy, a nutritionist and spokesperson for the Association for Nutrition , told Medical News Today :.

A good example is most of Asia, where the main staple food is rice, not wheat. However, removing gluten from the diet without care can, in some cases, have adverse effects. The following sections explore why. Whole grains, such as whole wheat bread, contain important nutrients.

In addition, many products that contain gluten, such as breakfast cereals, are also fortified with vitamins. Avoiding foods that contain gluten, without adding other nutrient sources to the diet, can lead to deficiencies.

Deficiencies may include:. Many products that contain gluten are high in fiber. When following a gluten-free diet, it is important to get dietary fiber from other sources, such as beans, lentils, nuts, seeds, and gluten-free whole grains.

To stay healthy and avoid symptoms, a person with a gluten intolerance needs to avoid all foods that contain gluten, even in the smallest amounts. Foods that contain gluten include :. Other items, especially processed foods, can contain hidden gluten.

Anyone who needs to follow a gluten-free diet should check the food label to make sure there is no gluten in the product. Products sold as gluten-free may contain traces of gluten, especially if they were made in a factory that also produced regular wheat based products.

If any product may have come into contact with grains, preservatives, or additives that contain gluten, a person with celiac disease should avoid it. A wide range of gluten-free alternatives, including breads and pastas, are now available in grocery stores.

Gluten-free products are also available for purchase online through Amazon. Learn more about which foods are gluten-free here. Anyone who is thinking of eliminating gluten from their diet should take some steps to prepare. These can include:.

Despite popular trends, there is little evidence that a gluten-free diet has health benefits for people who do not have a gluten intolerance such as celiac disease or nonceliac gluten sensitivity.

When a person is removing sources of gluten from their diet, it is important that they get adequate nutrients from other dietary sources. Gluten is not harmful for most people with diabetes, though in some cases, a gluten free diet can be beneficial. Learn more about it here. A gluten-free diet eliminates all foods and drinks containing gluten, a group of proteins found in foods such as wheat, rye, and barley.

Learn more…. The number of people who avoid gluten has risen dramatically. For example, U. data from the National Health and Nutrition Examination Survey NHANES shows that the prevalence of avoidance more than tripled from to 2. Still, since the reasons behind NCGS symptoms are largely unknown and testing for NCGS has not yet been perfected, the number of people who may react negatively to gluten remains unknown Currently, the only way to know if you would personally benefit from a gluten-free diet after ruling out celiac disease and wheat allergy is to avoid gluten and monitor your symptoms.

Currently, reliable testing for NCGS is unavailable. The only way to see if you would benefit from a gluten-free diet is to avoid gluten and monitor your symptoms.

These foods not only contain gluten but are typically also high in calories, sugar, and unhealthy fats. Many people say that they lose weight, feel less fatigued , and have less joint pain on a gluten-free diet. For example, diets high in refined carbs and sugars have been linked to weight gain, fatigue, joint pain, poor mood, and digestive issues — all symptoms related to NCGS 23 , 24 , 25 , Additionally, digestive symptoms may improve as a result of reducing intake of other common ingredients, such as FODMAPs carbs that commonly cause digestive issues like bloating and gas Although improved symptoms on a gluten-free diet may be related to NCGS, these improvements could also be due to the reasons listed above or a combination of the two.

Cutting out gluten-containing foods may improve health for several reasons, some of which may be unrelated to gluten. Cutting out wheat and other gluten-containing grains or products will not cause adverse health effects — as long as these products are replaced with nutritious foods.

All of the nutrients in gluten-containing grains, such as B vitamins, fiber, zinc, iron, and potassium, can easily be replaced by following a well-rounded, whole-foods-based diet consisting of vegetables, fruits, healthy fats, and nutritious protein sources.

Many companies market gluten-free cookies, cakes, and other highly processed foods as healthier than their gluten-containing counterparts. And while following a gluten-free diet is safe, keep in mind that any diet that relies heavily on processed foods is unlikely to result in any health benefits.

Until then, only you can decide whether avoiding it is beneficial for your personal needs. Gluten has been linked to autoimmune, digestive, and other health conditions.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Gluten is a protein found in many foods. This article explores who should avoid gluten, what foods contain it, how to eat a gluten-free diet, symptoms,.

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There are plenty of delicious foods to choose from on a gluten-free diet. Learn more about 84 gluten-free foods, as well as some foods to avoid.

While they're not typically able to prescribe, nutritionists can still benefits your overall health. Let's look at benefits, limitations, and more. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —….

A Quiz for Teens Are You a Workaholic? Authored by Karina Allrich, this easy-to-navigate blog offers tons of meal ideas for breakfast, lunch, dinner, and snacks while following a gluten-free diet. Backing Backwards.

Created by food writer and former pastry chef Daniela Dewar, Baking Backwards is a vegetarian baking blog devoted to recipes for sweet and savory gluten-free treats. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy.

We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

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Medically Reviewed. Kelly Kennedy, RDN. Gluten Purpose Jump to More Topics. A diet without gluten is used to help alleviate symptoms of celiac disease , an autoimmune condition that affects nutrient absorption and prevents the digestion of gluten.

People who follow a gluten-free diet for nonmedical reasons may be seeking weight loss, better focus, increased energy, or a less-bloated belly, all potential benefits touted commonly by wellness influencers.

Indeed, the number of people on the gluten-free diet who do not have celiac disease is almost double the number of people diagnosed with celiac disease.

Research shows about 2. Oats are naturally gluten-free, but they may also be cross-contaminated with gluten if they were processed in a facility with gluten-containing foods. Most beers, certain condiments, and other processed foods may also contain gluten byproducts.

While whole grains are healthy, they can cause uncomfortable symptoms, including bloating and fatigue, in some people. In those with celiac disease, they can lead to more severe issues, like malnutrition and intestinal damage. Can you lose weight on a gluten-free diet?

There is a lack of scientific evidence proving that a gluten-free diet leads to weight loss. Do eggs have gluten? What about potatoes? Both eggs and potatoes are naturally gluten-free. Nonetheless, both foods are at high risk for cross-contact with foods containing gluten, especially when prepared at a restaurant.

What are some gluten-free breakfast ideas? Some examples of breakfasts without gluten are: gluten-free cereal, cottage cheese and fruit, omelets with onions and peppers, grits, scrambled or hard boiled eggs with corn tortillas, and gluten-free pancakes, oats, or waffles.

What does gluten do to someone with celiac disease? In people with celiac disease, eating gluten triggers an immune response in the small intestine, which over time damages its lining. This prevents the intestine from absorbing nutrients properly and can lead to gastrointestinal symptoms like diarrhea and bloating, fatigue, weight loss, and anemia.

Celiac Disease Celiac disease is an autoimmune disorder that affects an estimated two million people in the United States. In people with celiac disease , ingesting gluten causes damage to the lining of the small intestine, which can cause long-term problems with digestion and a host of unpleasant symptoms along with fatigue.

Symptoms of celiac disease vary from person to person, but they can include diarrhea, constipation , gas, nausea, and abdominal pain , as well as symptoms outside the digestive system, such as osteoporosis , anemia , headaches, and joint pain.

Regardless of whether you have symptoms, the best way to find out if you have celiac disease is through a blood test , a biopsy , or sometimes both.

Make sure to get tested before going gluten-free, as doing so could affect your test results. Nonceliac gluten sensitivity NCGS can be difficult to diagnose because it mimics symptoms of many other digestive disorders , and because most symptoms in scientific studies are self-reported by participants.

Symptoms of NCGS vary from person to person, but they may include brain fog , depression, bloating , abdominal pain , diarrhea, fatigue, and joint pain.

Diagnosing NCGS remains tricky because of the reliance on self-reported data and the lack of ways to clinically test for it, but one indicator of NCGS includes having symptoms but testing negative for celiac disease. Gluten ataxia is rare and falls under the spectrum of gluten-related conditions.

It affects the brain rather than the digestive system, and the damage it causes is irreversible. According to research, in some people, gluten triggers an autoimmune attack on the cerebellum — the area of the brain responsible for functions like balance and coordination, which can cause ataxia.

Symptoms of ataxia vary, but may include difficulty using arms and legs, trouble speaking, vision issues, and poor coordination and balance. Gluten ataxia usually shows up around age 50, and many patients will have neurological symptoms but no digestive symptoms.

Sometimes confused with celiac disease, a wheat allergy is triggered by food containing wheat. Several proteins in wheat cause this type of reaction, whereas people with celiac disease react only to gluten one specific protein in wheat, barley, and rye.

Wheat allergies are most common in children, and more than 65 percent of people affected will outgrow the allergy by the time they are 12 years old.

In addition to celiac, NCGS, gluten ataxia, and wheat allergy, some studies suggest a gluten-free diet may play a role in treating the following conditions though more research is needed : Irritable Bowel Syndrome One study of IBS patients found that following a gluten-free diet for 12 weeks led to significant improvement of gastrointestinal symptoms.

Fifteen of the women experienced dramatic improvement in chronic widespread pain, indicating remission from their disease. One unwelcome side effect of a gluten-free diet is an increased risk for nutrient deficiencies , including iron, calcium, zinc, vitamin B12, vitamin D , and folate.

Excess fat in the blood and coronary artery disease are additional risks of the gluten-free diet. Bananas , for example, are naturally gluten-free but still contain carbs.

A medium-size banana contains 26 grams g of carbs. Most vegetables and dairy products are also naturally gluten-free, and still contain carbs. Gluten-free products eliminate grains such as wheat, rye, and barley, but their gluten-free counterparts — gluten-free rice , quinoa , and corn — may have just as many carbs.

If you and your healthcare provider have determined that going gluten-free is right for you, the first steps include reading food labels carefully, getting rid of gluten-containing products, and restocking your pantry and fridge with gluten-free options.

Working with a registered dietitian who is knowledgeable about celiac disease and a gluten-free diet can help make the transition to this eating style easier. Know that for people with celiac disease, no amount of gluten is safe to consume.

Even without symptoms, gluten will damage the villi in the intestines of those with celiac. Foods regulated by the U. Gluten-Free Peanut Butter Cookies These peanut butter cookies have 3 grams of protein each, and are naturally sweetened with maple syrup.

contains Peanuts , Tree Nuts , Eggs. SERVES CALORIES PER SERVING

In celiac disease, the body mistakes gluten for a foreign threat. To remove this perceived threat, the body overreacts and attacks the gluten proteins. This attack also damages surrounding areas, like the gut wall.

Not only can this lead to nutrient deficiencies and severe digestive issues, but it can also increase the risk of many harmful diseases 7. Interestingly, some people with celiac disease do not experience digestive symptoms. Instead, they may experience other symptoms like:. These symptoms are common in many other medical conditions, making celiac disease difficult to diagnose 9.

NCGS is believed to affect around 0. People diagnosed as having NCGS do not test positive for celiac disease or wheat allergy, but they still feel uncomfortable after eating gluten Symptoms of NCGS are similar to those of celiac disease and can include 1 :.

NCGS can be complicated to identify because there are currently no specific lab or tissue tests to diagnose it conclusively. There have been a few very small studies where people who did not have celiac disease or wheat allergy were given gluten-free or gluten-containing test foods.

The participants did not know which test foods they were eating. When asked to describe symptoms after each challenge, most of the participants were unable to correctly identify gluten-containing test foods. Researchers point out that other triggers besides gluten may be involved Also, other irritants like FODMAPs may be causing these symptoms.

FODMAPs are short-chain carbohydrates that can cause digestive problems. They include fermentable 12 :. Larger human studies are needed to help pinpoint the possible causes of NCGS.

Following a gluten-free diet without first testing for celiac disease or wheat allergy may delay the proper diagnosis and treatment.

They can help determine whether a gluten-free diet may be beneficial for you. This can cause a range of neurological symptoms. Ataxias are a group of disorders that affect balance and coordination A gluten-free diet is recommended to help reduce symptoms of gluten ataxia and prevent further damage to the nervous system.

Wheat allergy is a type of allergic reaction that occurs in response to one or more wheat proteins In severe cases, it can also cause anaphylaxis, an allergic reaction that can be life threatening. Though people with wheat allergy do not necessarily need to avoid gluten specifically, they may need to avoid certain gluten-containing foods.

This includes wheat products like bread, pasta, and baked goods. Most people can tolerate gluten without any issues. However, people with celiac disease, non-celiac gluten sensitivity NCGS , gluten ataxia, and wheat allergy may need to avoid foods containing gluten.

Wheat is the main source of gluten in the diet. Wheat-based products include 17 :. Other gluten sources include 5 :. Below are some items that may have gluten-containing ingredients added to them:.

Many gluten-free products are now widely available, but it is important to read the ingredient section of the food label on most of the foods you buy.

Oats are naturally gluten-free. The best way to completely avoid it is to eat whole, single-ingredient foods or carefully check the ingredient labeling of food products. Gluten-free diets can be expensive and may lack important nutrients if not properly planned. There are plenty of gluten-free options that will allow you to enjoy healthy and delicious meals.

It can be very helpful to work with a registered dietitian to make sure you are meeting all your nutritional needs. A gluten-free diet has plenty of options, allowing you to create a variety of nutritious and delicious recipes.

Feel free to swap suggestions according to your liking or add extra meals and snacks to fit your needs. Heartbeet Kitchen offers some excellent recipes for gluten-free snacks and entrees. This sample gluten-free menu provides a variety of healthy food options that are rich in nutrients.

A gluten-free diet can be expensive to follow and may lack important nutrients if not planned carefully. Most people try a gluten-free diet to help treat digestive problems.

This includes many symptoms like:. Research shows that following a gluten-free diet can help ease digestive symptoms for people with celiac disease and NCGS According to one study involving people with celiac disease, those who did not follow a gluten-free diet experienced significantly more diarrhea, indigestion, and stomach pain compared with those on a gluten-free diet Sometimes inflammation can get out of hand and last weeks, months, or even years.

This is known as chronic inflammation and may lead to various health problems in the long run In fact, a gluten-free diet can help reduce markers of inflammation, like antibody levels, and may also help treat gut damage that gluten-related inflammation in those with celiac disease causes People with celiac disease often feel tired or sluggish.

They may also experience brain fog , which is characterized by confusion, forgetfulness, and difficulty focusing 8 , These symptoms may result from nutrient deficiencies caused by damage to the gut.

For example, an iron deficiency can lead to anemia, which is common in celiac disease If you have celiac disease, switching to a gluten-free diet may help boost your energy levels and relieve tiredness and sluggishness. According to one literature review, people with celiac disease experienced significantly more fatigue than those without celiac disease.

Additionally, five of the seven studies included in the review concluded that following a gluten-free diet was effective at reducing fatigue Some weight loss may be due to eliminating many processed foods like cookies, cakes, and other snack foods.

But some weight loss may occur due to the restrictive nature of the diet or the lack of planned balanced meals. A gluten-free diet is not considered a weight loss diet. A gluten-free diet is important for those with celiac disease and other gluten-related disorders.

It can help ease digestive symptoms, reduce inflammation, and boost energy. It should not be considered a weight loss diet. A gluten-free diet could lead to nutritional deficiencies and may have downsides for those who do not have a diagnosis that requires elimination of gluten. People who have celiac disease are at risk of several nutrient deficiencies , including deficiencies in 28 :.

Interestingly, studies have also found that following a gluten-free diet may not help treat nutritional deficiencies 29 , This may be because many gluten-free food products are often lower in protein and fiber yet higher in saturated fat, sodium, and carbohydrates compared with their gluten-containing counterparts Since fortified bread is a major source of B vitamins, people on a gluten-free diet may be at risk of vitamin B deficiencies.

This is especially concerning for pregnant people with celiac disease, as B vitamins are vital for fetal growth and development Working with a registered dietitian can help you plan balanced meals that meet your nutritional needs.

Vitamin and mineral supplementation may be recommended for those unable to get adequate amounts of these nutrients. Gluten-free diets eliminate many popular sources of fiber like bread, bran, and other wheat-based products.

Eating a fiber-rich diet may help promote healthy bowel movements 29 , In addition, many gluten-free substitutes for wheat-based products are low in fiber. This could be another reason why constipation is common on a gluten-free diet This is because gluten-free products cost manufacturers more money to make.

Save article. What is gluten? Who should follow a gluten-free diet? It may give you more energy In some cases, if eating gluten makes you feel tired and lethargic, it could mean you have a gluten intolerance or even coeliac disease.

It may help with your gut health Research published in in the Expert Review of Gastroenterology and Hepatology suggested that gluten may cause intestinal symptoms, even in people without celiac disease. It may encourage you to eat more fresh foods By cutting back on gluten, it may encourage you to eat more fresh fruits and vegetables, leading to a healthier way of living.

The bottom line Following a gluten-free diet is a necessity for those with coeliac disease or a gluten intolerance to make sure they stay healthy. pdf Sign up now. Read our privacy policy. Speak to an Advisor. Book your free, one-to-one online consultation with one of our qualified advisors.

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