Posted by Christiana Carmichael on May 9, 2021

To Be Or Not To Be: Gluten Free

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Written By Christiana Carmichael

Find Your Ambition Founder, NSCA Certified Personal Trainer, NASM Certified Nutrition Coach, Certified Yin Yoga Instructor

To Be Or Not To Be: Gluten Free

Ahh, gluten. Where do we begin? That’s wheat, right? Or is it bread? ‘Gluten free’ labels are everywhere in the stores and more and more restaurants are displaying gluten free options on their menus. We have the gluten free lovers who avoid gluten like the plague and we have the gluten free haters who swear that all gluten free food is ‘flavorless.’ So, what is gluten, really? And, should we all be avoiding it?

What is Gluten?

Gluten and wheat are often used synonymously. Although wheat does contain gluten, they are not one in the same. Gluten is a protein found in wheat, barley, rye, and triticale, a wheat-rye hybrid. While these ingredients are easy to spot on a food label, gluten can also be hidden in artificial flavors and colors and modified food starches. 

Gluten Sensitivity

While wheat allergies do exist, it is not necessarily a result of gluten sensitivity; remember the two are not the same. The spectrum of gluten sensitivity is broken down into two categories: celiac disease and non-celiac gluten sensitivity (NCGS.) 

Celiac disease is an autoimmune disorder in which the body perceives gluten as harmful and, as a result, attacks healthy cells. An individual with celiac disease is prone to intense reactions to gluten whose onsets are soon after consumption. In order to be diagnosed with celiac disease, one must undergo an endoscopy in a lab or hospital setting.

Many people who don’t have celiac disease react to gluten in a similar way: stomach pain and bloating, cramping, nausea, vomiting, or bowel irregularities. While the cause of NCGS is still not fully understood, patients who receive a diagnosis will be advised to omit gluten from their diets.

Think Gluten is Your Problem?

It may very well be. Or, your symptoms may not be related to gluten at all. Was it really the toast that was bothering your stomach, or was it the butter? And did the pasta cause your heartburn, or could it have been the sauce? Determining problematic foods can be difficult to do on your own. Keep a detailed food and symptom log and talk with your doctor if you think you may be sensitive to gluten. 

Benefits of Eating Gluten Free

If you have celiac disease, chances are you are well versed in the benefits of avoiding gluten. For all others who experience upset or discomfort when eating gluten, avoidance can eliminate these unwanted symptoms. You may also notice an improvement in your joints or other bodily pains, headaches, or mood. 

Don’t be fooled into thinking gluten free automatically means ‘healthy.’ Yes, most fast foods are not gluten free, but there are still plenty of gluten free donuts, cakes, cookies, and fried foods out there. Gluten free fried chicken is still battered and deep fried, and a gluten free donut is still a donut.

Drawbacks of Eating Gluten Free

If you are considering going gluten free, expect a bit of an increase in your grocery bill. If you’re someone who tends to eat whole, natural foods, this increase may be negligible. Produce, dairy, and meats are all inherently gluten free, but packaged items like breads, pastas, and crackers will be a bit pricier. However, if gluten is the source of your discomfort, spending the extra money is more than worth it. 

There are no essential nutrients found in gluten and therefore omitting it from your diet shouldn’t pose any concern. However, be weary of the foods you are putting into your body. Whole wheat pasta, for example, is packed with nutrients that aren’t always found in their gluten free counterparts. 

If you are eliminating gluten from your diet, you may be inadvertently omitting other key nutrients as well. If you do need to be gluten free, make sure you are still getting sufficient nutrients like fiber, folate, iron, zinc, magnesium, and calcium.

Take Away

If you think gluten is causing unwanted symptoms, talk to your doctor as soon as possible to rule out celiac disease. If you and your doctor have already agreed on a gluten free diet, make sure you’re getting enough nutrients in your diet. Fresh fruits and vegetables, lean proteins, and non-gluten whole grains should all be staples in your diet! Lastly, if you think gluten free foods are inherently healthier, I hate to tell you that’s not the case. Unless you have an allergy or sensitivity, a well-balanced diet is always your best bet!

Works Cited

Barbaro, Maria Raffaella, et al. “Recent Advances in Understanding Non-Celiac Gluten Sensitivity.” F1000Research, F1000 Research Limited, 11 Oct. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC6182669/. 

Diez-Sampedro, Ana, et al. “A Gluten-Free Diet, Not an Appropriate Choice without a Medical Diagnosis.” Journal of Nutrition and Metabolism, Hindawi, 1 July 2019, www.hindawi.com/journals/jnme/2019/2438934/. 

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Christiana Carmichael

Find Your Ambition Founder, NSCA Certified Personal Trainer

Christiana is the founder of Find Your Ambition and has a passion for helping others through personal training. She is a highly sought out fitness coach and takes pride in her ability to inspire others to reach their fitness goals.

Christiana offers new clients a free online personal training or nutrition consultation through Find Your Ambition and would love to help you take the next step on your fitness journey!

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