Gluten is a protein found in many types of foods. It’s most recognizable in wheat, but it’s also found in rye, barley, and other similarly-shaped grains.
In people with celiac disease, eating even small amounts of gluten can cause intestinal damage and symptoms like stomach pain and cramps.
For individuals who are not diagnosed with celiac disease or non-celiac gluten sensitivity (NCGS), eating gluten may have unhealthier implications.
But that doesn’t mean you have to give up these foods altogether if you still enjoy them from time to time.
That’s where the benefits of going gluten-free come in. Here we explore why being GF is beneficial for both your health and your diet as a whole.
Health Benefits of Going Gluten-Free
Improved Digestion:
With an increased intake of fiber, people who go gluten-free experience a marked reduction in the bad bacteria in their intestines. This leads to a lower risk of abdominal cramps and other gastrointestinal problems.
Reduced Gluten Intolerance:
When you consume gluten, your body creates antibodies to tolerate it. When you stop eating gluten, these antibodies disappear. This means that someone who is gluten-intolerant can eat gluten again without experiencing symptoms.
Better Heart Health:
Although it’s not completely understood, some studies have linked a gluten-free diet with an increase in HDL (the so-called “good” cholesterol) and a decrease in LDL (the “bad” cholesterol).
Stronger Immune System:
An important aspect of good health is the ability to fight off infection. A diet free of gluten may reduce the risk of developing certain infections.
Gluten-Free Food Options:
Gluten-free diets tend to be more diverse and comprehensive than “regular” diets. This can make it easier to meet your daily nutrient needs and maintain a healthy weight.
Improved Mental Health:
There’s a growing body of evidence that links a gluten-free diet with better mental health. Many people have found that cutting gluten has helped with conditions like anxiety, ADHD, and depression.
Healthier Skin and Hair:
Going gluten-free can improve your skin and hair. This is thanks to an increase in the mineral selenium—a strong antioxidant that has anti-inflammatory properties.
Increased Energy Levels:
With increased fiber intake, you’re more likely to feel full throughout the day. This can reduce cravings for high-sugar and high-fat foods, which can also help with weight loss.
Better Sleep Quality:
Lack of dietary gluten has been shown to contribute to sleep disturbances. Replacing some gluten in your diet with a gluten-free diet may improve this.
Fewer Allergies:
Some studies have found that people who follow a gluten-free diet are less likely to suffer from food allergies.
Boosted Immunity:
The bacteria in your intestines helps to make immunoglobulins (IgGs). When you consume gluten, your body produces IgGs against it. Studies have shown that people who follow a gluten-free diet have higher levels of IgGs than those who eat gluten. This can contribute to increased immunity against certain diseases.
More Following a Gluten-Free Diet:
Going gluten-free can be extremely satisfying, satisfying you both mentally and physically. From a social and cultural perspective, it can offer a sense of community and identity.
Overcome Celiac Disease
Don’t Give Up on Your Diet: If you’ve been diagnosed with celiac disease, you may be tempted to go GF only when you feel well. But this can have the opposite effect because your body can build up a tolerance to gluten that goes beyond what’s healthy.
– Go Slowly:
You may notice an increase in bloating and abdominal discomfort while you’re adapting to a GF diet. These are signs that your body is building up a gluten tolerance, so try to be patient.
– Reduce Certain Foods:
Some people with celiac disease find that reducing the amount of gluten they consume is helpful. This can be done by choosing GF-approved options or by mixing gluten-free ingredients.
– Find Support:
Caring for someone with celiac disease can be challenging. If you have celiac disease, it’s important to learn how to manage your symptoms and stay healthy.
Better Mental Health
– Better Brain Functioning: Many people who follow gluten-free diets have found that they have improved brain function. This may be related to the reduced consumption of refined carbohydrates and/or certain vitamins and minerals.
– Reduced Anxiety: Gluten-free diets have been found to be helpful for reducing anxiety. This is likely due to the reduction in the consumption of refined carbohydrates and/or certain vitamins and minerals.
– Stronger Immune System: The gut is connected to the immune system. One of the ways that the gut is connected is via the small intestine.
– Increased Energy Levels: Energy levels can be elevated when a person consumes fewer refined carbohydrates.
– Better Sleep Quality: Gluten-free diets can improve sleep quality because they’re rich in fiber and protein. – Healthier Skin and Hair: A gluten-free diet can improve the health of your skin and hair due to the increase in selenium intake.
– Fewer Allergies: A gluten-free diet can reduce the likelihood of developing food allergies because it’s rich in certain vitamins and minerals.
– Feeling Full: When you go gluten-free, you may find that you feel fuller longer. This is due to increased fiber intake and the reduced intake of certain foods, like refined carbohydrates. This can lead to less snacking between meals and fewer food cravings.
Weight loss
Weight Loss Improved Digestion: The increased intake of fiber on a gluten-free diet helps to aid in digestion. This can result in less weight gain due to reduced intake of calories and/or less waste in the form of gas.
– No Stomach Bloat: Some people find that following a gluten-free diet can reduce stomach bloating. This is likely related to the increased intake of fiber.
– Less Food Cravings: Some people find that cutting gluten reduces cravings for high-sugar and high-fat foods. This can lead to less calorie intake and/or weight loss.
– Stronger Immune System: The gut is connected to the immune system. One of the ways that the gut is connected is via the small intestine.
– Reduced Gas: The increased intake of fiber can help to reduce gas, as it can result in less movement of impacted gas in the gastrointestinal (GI) tract.
– More Following a Gluten-Free Diet: Gluten-free diets are typically more nutrient-dense than “regular” diets. This can mean that you don’t need as many calories or grams of protein to meet your daily needs.
Conclusion
Gluten-free food is not only delicious, but also much easier to prepare than regular foods that contain gluten.
Eating gluten-free can help lower your risk of developing celiac disease and other autoimmune disorders like autism.
It’s also a great way to enjoy the same flavors and textures found in normal foods while eliminating certain allergens that could cause reactions in people with allergies or sensitivities.
In addition, it can help you feel better overall because of its reduced amount of calories and additives.
