Should You Go Gluten Free?

No. But, Also Maybe Yes….

It seems like gluten-free foods are everywhere. From the grocery aisles to your favorite restaurants, gluten-free offerings are much more common than they used to be. But, along with all the gluten-free options come a variety of health claims, making it seem like eliminating gluten is the answer to all the world’s ills. Or at least the dietary world.

Before I go any further, it’s important to say that there are folks who absolutely cannot eat gluten. Full stop. These include anyone with celiac disease, a wheat allergy, or non-celiac gluten sensitivity (NCGS). 

But the gluten-free craze goes far beyond that and might have you wondering if you should jump on the bandwagon. After all, who wants to be left behind if everyone else knows something you don’t, right? So, should you get in on the gluten-free game?

No… but also maybe yes. 

I’m not a fan of giving up entire categories of foods without a compelling reason. But I am a fan of exploring what works for you. 

Let’s start with understanding what gluten is. It’s a protein found in a wide variety of grains. The digestive system can’t completely break it down, which sounds bad, but actually isn’t a problem for most people. For some, though, gluten promotes inflammation in the body, so eliminating it may help improve chronic symptoms like headaches, joint pain, or digestive issues. For me, an autoimmune thyroid condition and the possibility that gluten could exacerbate it prompted my doctor to recommend giving it up. 

But it’s important to remember that just because something is gluten-free, doesn’t mean it’s healthy. Packaged gluten-free foods – like crackers, cookies, cereals – can be just as unhealthy as their gluten-containing counterparts. They may also contain fillers, extra sugar, and additives to improve the taste. Always read the ingredients.

Better yet, skip the packaged foods trying to be something they’re not. Instead, check out these grains that are naturally gluten-free. They have fantastic health benefits and are worth adding to your diet even if you aren't giving up gluten!

• Amaranth
  Technically a seed, it’s high in protein, fiber, iron, and magnesium, and has been shown to reduce LDL cholesterol and inflammation. It’s a great sub for couscous!

• Buckwheat
  Ignore the name, because there’s no wheat here. Buckwheat is a grain-like seed that’s high in antioxidants and can be prepped in both sweet and savory ways. Soba noodles are made from buckwheat and are a terrific pasta alternative.

• Millet
  This cereal grain is high in protein, fiber, and antioxidants. It can be used as a hot cereal, in grain bowls, pilafs, and for baking, including as a pizza crust.

• Sorghum
  Another cereal grain that’s rich in fiber and antioxidants. It can be used instead of barley in soups or stews, and can be ground into a flour for baking.

• Quinoa
  High in protein, it makes a great grain bowl, side dish, or salad. It comes in several colors, so try them all!

• Teff
  This tiny seed is high in protein, fiber, and B vitamins, and makes a great hot cereal, a thickener in cooking, or a flour sub for baking.

• Gluten-Free Flours
  When looking for wheat substitutes for baking, don't forget nuts and fruits. Almond flour, coconut flour, and even banana flour (made from green bananas) are great for muffins and more!

I hope you’ll be inspired to try some of these options even if you aren’t eliminating gluten entirely.

But if you do decide to remove gluten from your diet, it’s important to work with a nutrition professional so you approach it in the right way and can determine if gluten is actually the culprit in your symptoms.