Do’s and Don’ts of Gluten-Free Eating

Up to 25% of Americans follow a gluten-free diet. Most of these people have celiac disease or gluten intolerance, but a growing number of folks are making the switch regardless of medical conditions.

EatWellGuru has offices in Sterling, Alexandria, Vienna, and Annandale, Virginia, and the experts there are eager to help you establish healthier eating habits for a stronger mind and a stronger body.

Registered dietitian, nutritionist, and board-certified obesity and weight management specialist Maryam Dadkhah, PhD, RDN, CPT, and our team regularly prescribe specialized diets for people who have food allergies, including gluten intolerance. Here, we explain a gluten-free diet and highlight some of the do’s and don’ts. 

What is a gluten-free diet?

A gluten-free diet is an eating plan that excludes all gluten — a protein that naturally occurs in some foods and is added to others to help them keep their shape and texture. Gluten is in various grains, including rye, wheat, and barley. It’s also in triticale, a hybrid of rye and wheat.

For people who have medical conditions like celiac disease and gluten sensitivity, foods containing gluten can trigger severe symptoms, including abdominal pain, fatigue, and nutritional deficiencies. Eating a gluten-free diet reduces these risks. 

However, a growing number of people who don’t have gluten allergies are steering clear of this ingredient, too. 

Eating gluten-free: Do’s and don'ts

Because gluten-free diets are gaining in popularity, we want to share some do’s and don’ts of gluten-free eating.

Do read food labels carefully

You must do your due diligence at the grocery store to maintain a gluten-free diet. When you’re shopping, carefully read food labels for ingredients that contain gluten, like wheat, barley, and rye.

Nowadays, many products feature gluten-free food labels. Since 2014, the Food and Drug Administration (FDA) has required all gluten-free food to meet a clear labeling standard. 

Don’t believe everything you read about gluten

Many proponents of the gluten-free diet say foods containing gluten can cause fatigue, weight gain, and other health problems. 

While it’s true that gluten can trigger severe symptoms in people with celiac disease and non-celiac gluten sensitivity (NCGS), people who don’t have these conditions are less likely to experience side effects. 

Many food manufacturers include gluten-based substances in their products to enhance texture, flavor, and moisture. In most cases, it’s fine to consume these ingredients unless your healthcare provider tells you otherwise.

Do avoid certain foods

If you’ve been diagnosed with celiac disease, a wheat allergy, or NCGS, avoiding certain foods is crucial in protecting your health. Without strictly adhering to a gluten-free diet, you can permanently damage your intestines or develop peripheral neuropathy. 

To prevent these and other health effects, avoid the following if you have a gluten allergy or intolerance:

• Gluten-containing grains (for example, wheat, barley, and rye)
• White bread
• Flour tortillas
• Wheat crackers
• Soy sauce
• Barbecue sauce
• Ketchup
• Baked goods (cookies, pastries, and muffins, as examples)
• Noodles
• Dumplings

Since adjusting to a gluten-free diet can be challenging, consider partnering with us to make things easier. We develop a personalized nutrition plan that supports your health while avoiding gluten.

Don’t let cross-contamination occur

If you have friends or family members living with you who don’t follow a gluten-free diet, prepare and store foods separately. Likewise, keep your cooking appliances, eating utensils, and food preparation surfaces away from each other whenever possible. For example, you can label your utensils or store them separately.

Even small amounts of gluten can trigger symptoms if you have an allergy or sensitivity, so you must take steps to prevent cross-contamination.

We can help you maintain a gluten-free diet

Medical conditions like gluten intolerance and NCGS can affect your health and quality of life, but maintaining a gluten-free diet can help you feel your best. 

To learn more about the benefits of a gluten-free diet, schedule a consultation. Call the nearest EatWellGuru office, or request an appointment using our online booking feature. We’re excited to support you on your wellness journey!