Should I Try A Gluten-Free Diet?

Gluten-free labels are everywhere these days, and you may have heard about a friend's success in losing weight by going gluten-free. But do you need to be concerned about the presence of this protein in your daily diet?

"For general population, it is definitely not necessary," said Franciscan Health Indianapolis dietitian Yu-Han Huang. "If you eliminate gluten, it means you eliminate the whole-grain group. The whole-grain group has plenty of vitamin B and fiber, and eliminating the whole group will make you less likely to achieve the fiber and getting those vitamins in your daily intake."

Key Takeaways: Gluten-Free Diet Considerations

• Consider medical necessity vs. choice when thinking about going gluten-free. Gluten-free diets are medically necessary for celiac disease (1% of population) but may not benefit others without gluten sensitivity.
• Gluten-free products often lack fiber, B vitamins, and iron while containing more sugar and fat than regular alternatives.
• Gluten-free foods typically cost 2-3 times more and require careful label reading and meal planning.
• Consult healthcare providers before starting a gluten-free diet to rule out celiac disease and ensure nutritional adequacy.

What Is Gluten?

Many common foods in our diet contain gluten, a protein found in grains such as wheat, rye and barley that helps food maintain their shape. That protein is an issue for the 2 percent of the population who have celiac disease, a digestive disease that damages the small intestine and interferes with absorption of nutrients from food.

When a person with celiac disease eats gluten, the immune system responds by damaging the absorptive surface of the small intestine, making it difficult for the body to absorb nutrients the way it should. Eating foods containing gluten is a problem for people who have celiac disease. For everyone else, eliminating gluten from your diet is not needed and actually contains some health risk, Huang said.

Does Avoiding Gluten Help with Weight Loss?

A gluten-free diet may help with weight loss, but it comes with a catch.

"Some people will say, 'Well, I follow gluten-free diet. It's claimed to have a weight loss effect,'" Huang said. "That is not true because the reason why they achieve the weight loss is because of the elimination of the whole-grain group, and that means less amount of caloric intake. The result is having weight loss."

"If you have celiac disease or you have gluten insensitivity, definitely yes, you need to follow a gluten-free diet. But for general public, it is not necessary to follow it."

Instead of eating a gluten-free diet in an attempt to lose weight, look to achieve a healthier diet overall by managing portion size and being aware of food’s nutritional content.

To know what foods have gluten, be sure to check the labels of all foods if the packages aren’t specifically labeled as gluten-free. Gluten can be found in food items you'd never suspect.

If you need help with developing a healthy eating plan, contact a registered dietitian through Franciscan Health.