Gluten-free has been a hot topic lately.  You may know someone who started avoiding gluten or saw gluten-free on a product in the grocery aisle. Is there something you need to know?  What exactly is this “gluten”, and should you be avoiding it too?  This week marks the end of Celiac Disease Awareness Month and is the perfect time to answer these questions.

Gluten is a protein that is found in wheat, rye, barley, triticale (a hybrid between rye and wheat), and associated foods.  It gives baked goods elasticity and structure and is what allows bread to rise.  Gluten may also be found in additives and ingredients in packaged foods, such as soy sauce and salad dressing, which can make a gluten-free diet tricky to follow.  “Gluten-free”, however, does not equal “grain-free”.  Grains such as corn, rice, buckwheat, and quinoa have no gluten and are fine to eat on a gluten-free diet.

A common myth is that “gluten-free” equals “healthy”.  In fact, many gluten-free products are actually less healthy because they are often made of refined carbohydrates and have more fat, sugar, and additives to replace the gluten.  Some individuals may choose to eat a gluten-free diet and find they lose weight or feel more energetic.  This is not because of the lack of gluten, but because they are eating less high-fat and high-calorie foods and eating more foods that are naturally gluten-free, such as fruits, vegetables, and lean proteins.

People who have celiac disease can’t digest gluten, and if eaten, it causes damage to the small intestine and can lead to a number of health problems.  About 1 percent of the U.S. population has celiac disease, and about 10 percent have gluten sensitivity.  People with gluten sensitivity have similar symptoms to those with celiac disease but don’t have intestinal damage if they eat gluten.  Symptoms vary and may include gas, bloating, diarrhea or constipation, fatigue, migraines, anxiety, and/or depression to name a few.  If you think you have gluten sensitivity or celiac disease, it is important to get tested before starting a gluten-free diet.  A person must be eating gluten in order for the test results to be accurate.  People who have celiac disease must avoid gluten their whole lives, and even a crumb of wheat can cause damage.

If you would like more information about the topic, please call Andrea Nikolai at 252-946-4134, ext 208 or email Andrea at amnikolai@gmail.com. Andrea Nikolai is a registered dietician with Washington Pediatrics.