Gluten-free diets are the latest craze for those looking to lose weight, but what’s the truth? Is gluten responsible for your love handles? The answer is no, but let’s dig deeper as to why with registered dietitian Mia DiGeronimo.
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What is gluten and celiac disease?
Gluten is a protein found in wheat, rye, barley and countless processed foods including pasta, breads,and cereals. Some people avoid gluten because they have celiac disease.
Celiac disease is an autoimmune disorder that happens when the body’s immune response to gluten damages the small intestine lining. Thiscan result inabdominal pain, bloating, nausea, diarrhea, and weight loss. Some other symptoms of celiac disease include dermatitis herpetiformis (an itchy, painful skin rash), anemia, loss of bone density, headaches, fatigue, and joint pain.
Other people avoid gluten because of gluten intolerance. Gluten intolerance mimics symptoms of celiac disease without the immune response.
Is there a connection between gluten and weight loss?
No. There’s absolutely no evidence that simply getting rid of gluten will result in weight loss. But if you eat a gluten-free diet you may make healthier food choices because you’re more aware of how to read food labels.
Eating gluten-free often may cause you to eat more whole foods such as fruits, vegetables, legumes, and lean meats. Thesediet changesare often healthier and lower in calories.
“Ditching the double cheeseburger and fries for a gluten-free meal of salad, chicken breast, and potato is choosing a meal that is much lower in calorieswhich can lead to weight loss over time,” says DiGeronimo.
Aren’t all gluten-free foods healthy?
Gluten-freedoes not necessarily mean healthy because all gluten-free foods are not equally nutritious.
“An apple and a gluten-free sugar cookie are both gluten-free, but their nutrients vary drastically,” DiGeronimo says.
Grocery and health food stores are full of gluten-free cakes, cookies and sweet treats. These foods often are high in sugar and fat, making them dense with calories. Be sure to read those food labels!
I don’t have celiac disease or gluten intolerance. Is it safe to avoid gluten?
Absolutely! Some people choose to follow a gluten-free diet merely because it provides structure to eating healthier and adopting a healthy lifestyle.
DiGeronimo says, “It’s safe, but not necessary. Gluten free foods tend to lack certain vitamins/minerals and fiber.”
Just remember to consume avaried dietrich in fruits, vegetables, and legumes to avoid vitamin/mineral deficiencies and promote a healthy weight and lifestyle.
The bottom line
Gluten-free diets are typically consumed by those who are unable to tolerate gluten on a biological level. However, some people choose to follow a gluten-free diet for more healthful eating.
There’s no harm in avoiding gluten, but remember to consume a balanced diet rich in fruits, vegetables and legumes. Make sure your gluten-free choices are still 100% whole grain, such as buckwheat, quinoa or brown rice.
“Youlose weightwhen you expend more calories or energy than you consume – not by avoiding gluten,” DiGeronimo says.
Diet and exercise are both important components of weight management and a healthy lifestyle.If you want more specific help losing weight, consider making an appointment with a registered dietitian.
FAQs
Is there a connection between gluten and weight loss? No. There's absolutely no evidence that simply getting rid of gluten will result in weight loss. But if you eat a gluten-free diet you may make healthier food choices because you're more aware of how to read food labels.
Will eating gluten-free help you lose weight? ›
Can you go gluten-free to lose weight? People who adopt a gluten-free diet often lose weight, but it's usually because they also cut out a lot of processed foods and refined carbohydrates that contain gluten.
Why are many doctors against a gluten-free diet? ›
Eliminating gluten may not only strip your diet of valuable nutrients, but also hinder the accuracy of tests for celiac disease, a serious autoimmune condition in which gluten signals the body to attack the lining of the small intestine.
Does eating gluten-free really make people healthier? ›
A gluten-free diet is essential for those with celiac disease. However, there is little evidence to support its use in people without celiac disease, and it may increase the risk of nutritional deficiencies. Gluten is a protein found in wheat, barley, and rye. This protein helps foods hold their shape.
What does a gluten belly look like? ›
FAQs about gluten intolerance symptoms
The intestines make up most of the middle and lower abdomen, so “gluten belly” will look like any other type of lower digestive tract bloating. However, if bloating seems to be a regular or constant problem, that's a possible sign that it may be due to gluten intolerance.
What are the negative side effects of a gluten-free diet? ›
Numerous studies have shown that diets that are gluten free tend to be deficient in protein, folate, iron, niacin, riboflavin, thiamin, B12, zinc, selenium, and fiber. In addition, they are more apt to have higher levels of nickel, which is highly allergenic to some patients.
How do I get rid of gluten belly fat? ›
The best remedy for gluten belly is time. However, hydrating, resting, consuming peppermint or ginger, or using a heating pad can help you find momentary relief.
What happens to your body when you stop eating gluten? ›
It's common to feel constantly hungry during your first several weeks without gluten. You may want to eat all the time. Your body hasn't been able to absorb food properly for a while. So once it can, it'll try to make up for the deficit.
Why you should cut gluten out of your diet? ›
People with gluten sensitivity experience gastrointestinal distress – ranging from diarrhea, gas and bloating to constipation and irritable bowel symptoms – when they eat gluten. (People with celiac disease, on the other hand, may experience these symptoms, or may have no symptoms at all.)
How long does it take for your body to adjust to a gluten-free diet? ›
A gluten-free diet means you don't eat foods that contain wheat, barley, rye, or oats. Some symptoms of celiac disease get better after you've been eating a gluten-free diet. It can take weeks to months to see the effects of a gluten-free diet.
Gluten is a protein found in many grains, including wheat, barley, and rye. It's common in foods such as bread, pasta, pizza, and cereal. Gluten provides no essential nutrients. People with celiac disease have an immune reaction that is triggered by eating gluten.
What are the positive effects of not eating gluten? ›
Individuals may restrict gluten from their diets for a variety of reasons, such as improvement of gastrointestinal and nongastrointestinal symptoms, as well as a perception that gluten is potentially harmful and, thus, restriction represents a healthy lifestyle.
What are the first signs of being gluten intolerant? ›
Here are some of the symptoms of gluten sensitivity:
- "Brain fog." This is the most common characteristic of gluten sensitivity. ...
- Headaches or migraines. ...
- Dizziness.
- Acne or rashes. ...
- Joint pain or numbness. ...
- Diarrhea, gas or constipation.
- Distended stomach or bloating.
Ocular conditions associated with celiac disease include: Dry eyes: Dry eyes develop when you cannot produce adequate tears to keep your eye moist. Dry eyes related to celiac disease may develop from a vitamin A deficiency. Cataracts: Cataracts may also develop due to malnutrition.
What does a gluten face look like? ›
A typical gluten face will present with red, puffy cheeks, with spots of hyperpigmentation around the chin. Some people will also have pimples spread out over the chin. Your face can also become bloated or swollen.
How to get rid of gluten face? ›
There's no cure for dermatitis herpetiformis. If you don't eat gluten, the bumps and blisters caused by dermatitis herpetiformis will go away. Staying on a gluten-free diet keeps your symptoms in remission. Dermatitis herpetiformis doesn't harm your body and it's not deadly.
Will I gain weight if I stop eating gluten? ›
As the lining in your intestines begins to heal on a gluten-free diet, your ability to digest and absorb food recovers. You will absorb more of the nutrients from food, including more calories, leading to weight gain if you continue to eat the same portion size.
How long does it take to see results from a gluten-free diet? ›
Once you start to follow a gluten-free diet, your symptoms should improve within a few weeks. Many people start to feel better in just a few days. Your intestines probably won't return to normal for several months. It could take years for them to completely heal.
What happens when you eat gluten after not eating it for a while? ›
Symptoms of glutening are often digestive (abdominal pain, diarrhea, and constipation). However, gluten exposure can also cause headaches, anxiety, brain fog, skin rashes, or problems with a variety of body systems. These symptoms can last for days or weeks.
