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With so many diets available on the internet at any given moment, it can be confusing to understand the purpose for each one. Is this a weight loss diet? Is it safe to follow long-term? Is this diet right for you? The gluten free diet in particular has been mistaken as a weight loss diet, but its original intentions were to help people with a gluten intolerance.
Many people associate gluten with bread and grains without truly understanding what gluten is. Gluten is a protein found in wheat, rye, barley, and triticale (a rye and wheat cross) that helps foods maintain their shape (1). It is found in many breads and pastas, but it can also be found in other processed foods.
The gluten free diet is an eating plan that avoids any food that contains the gluten protein. It includes eating foods that are either naturally gluten-free, or foods that have been processed to create a gluten-free alternative.
Life on a gluten free diet consists of more than just eating a certain list of foods. You need to diligently read labels, instead of just trusting the large “gluten free” label on the front of the box. Many foods are said to be gluten free, when in reality they are processed in a factory that also processes wheat-based foods. This increases the possibility of cross-contamination, which can put people at risk of ingesting gluten.
Sticking to foods that are naturally gluten free is the simplest way to follow the gluten free diet. Naturally gluten free foods include:
Meat, fish, and poultry (excluding coated/battered)
Eggs
Dairy
Fruits
Vegetables
Grains (quinoa, rice, corn, millet, tapioca)
Starches and flours (potato flour, almond flour, corn flour, soy flour, cornstarch)
Nuts and seeds
Spreads and oils (butter, vegetable oil, olive oil)
Herbs and spices
Beverages (excluding beer)
Foods to avoid on the gluten free diet include:
Wheat (bran, flour, spelt)
Barley
Rye
Malt
Bread (wheat-based)
Pasta (wheat-based)
Cereal
Baked goods
Snacks (candy, granola bars, crackers, chips, pretzels)
Sauces (soy sauce, teriyaki sauce, salad dressings, marinades)
Pizza
Couscous
Broth
Beer (2)
The origin of the gluten free diet was not meant for weight loss purposes. It was meant to help people whose bodies react negatively to gluten. For example, people with celiac disease cannot tolerate gluten whatsoever, and they will need to follow a gluten-free diet for their whole lives (3). Similarly, people with a wheat allergy will avoid most foods with gluten, if they are wheat-based. However, they can still eat barley and rye, which both contain gluten.
Others have a gluten intolerance unrelated to celiac disease. They experience symptoms like bloating, constipation, diarrhea, gas, fatigue, and stomach pain from eating certain (if not all) foods that contain gluten. Doctors may suggest people experiencing these symptoms temporarily try the FODMAP diet to pinpoint which specific foods cause their symptoms, and consider eliminating these foods permanently from their diet (3).
Consult a health care professional before beginning the gluten free diet.
The gluten free diet is associated with both positive and negative health effects. For people who cannot properly digest gluten, following the gluten free diet can alleviate their symptoms, providing them relief from digestive troubles, bloating, and nausea.
The gluten free diet is also associated with weight loss, but this is not necessarily because you are cutting out gluten. More than likely the weight loss is a result of cutting out many overly processed foods and refined carbohydrates, not from the gluten itself.
Cutting out gluten with the intended result of weight loss comes with its risks. Whole grains, fiber, and micronutrients will be lost by cutting out gluten from your diet (3). Whole grains can help lower your cholesterol and regulate your blood sugar, as well as provide your body with vitamins and minerals.
Dr. Selvi Rajagopal from John Hopkins “recommends removing highly processed foods from your diet before removing gluten. Add in more fruits, vegetables, whole-grain bread or pasta, and lean proteins. Many people find they feel better just by eating better, not by removing gluten” (3).
While the gluten free diet is not inherently alkaline, it does incorporate alkaline foods that, if eaten in larger portions, can offset the acidity of other parts of the diet. For example, vegetables and most fruits are alkaline, and eating them with smaller portions of acidic foods, like meat, eggs, and fish, would still lead to a balanced diet. Some snack foods allowed on the gluten free diet, like nuts and seeds, are considered alkaline. Grains, on the other hand, are mildly acidic.
To avoid constantly tracking the acidity or alkalinity of your food, there is a simple solution to add more alkalinity to your diet. Swapping your regular drinking water with alkaline water is a simple way to increase alkalinity in your diet without sacrificing the foods you eat. For a quick and easy way to make alkaline water at home, try Seychelle’s pH2O Pure Water Pitcher.
The gluten free diet is an eating plan intended for people with celiac disease, a wheat allergy, or a gluten intolerance. It involves cutting out foods that contain wheat, rye, and barley, since they all contain the gluten protein. While the gluten diet is not explicitly alkaline, there are alkaline foods that you can enjoy while still following the diet. To add more alkalinity to your diet, consider alkalizing your water to replace normal drinking water.
Is gluten acidic or alkaline?
Gluten is a protein that can be found in many acidic or processed foods.
Is pasta alkaline or acidic?
Pasta, like most grains, is acidic.
What would I eat on a gluten-free diet?
The gluten free diet allows you to eat anything that does not include gluten, most commonly found in wheat, rye, and barley. You can still eat meat, poultry, fish, vegetables, fruit, etc.
References
Celiac Disease Foundation,https://celiac.org/gluten-free-living/what-is-gluten/
Jared Meacham, et. al.,Healthline,https://www.healthline.com/nutrition/gluten-free-diet
Selvi Rajagopal,John Hopkins Medicine,https://www.hopkinsmedicine.org/health/conditions-and-diseases/celiac-disease/what-is-a-glutenfree-diet
