The Gluten-Free Diet 101: What It Is and What to Eat

The gluten-free diet is increasingly popular, and with the number of gluten-free products on supermarket shelves, and restaurants offering gluten-free menu items, going gluten-free is easier than ever. But, what exactly is the gluten-free diet, , who needs it, and is it a plan for weight loss?

Gluten-Free Diet Basics

The gluten-free diet is a treatment for celiac disease, an autoimmune disorder triggered by eating gluten, which is a protein found naturally in grains including wheat, barley, and rye, and in foods made with those products. An estimated 1 in 100 people worldwide have celiac disease, which renders them incapable of absorbing certain nutrients, including iron, vitamins A, D, E, and K, vitamin B12, and folate, resulting in multiple health issues including anemia, soft bones, and reproductive problems.

Some people have a sensitivity to gluten, also called gluten intolerance that, while uncomfortable, is a much less-severe condition than celiac disease and does not involve the immune system. A gluten-free diet can be helpful to people with gluten sensitivity. The diet works by removing all products containing gluten from a person's diet. 

The rules of this diet are simple: no gluten-containing foods are allowed in any amounts, including bread, pasta, and baked goods made from wheat flour, as well as packaged foods that contain wheat-based additives, such as certain sauces, soups, snack foods, and seasonings. Following this diet requires becoming adept at reading nutritional labels to make sure foods don't contain hidden gluten. Indeed, this sort of intense ingredient scrutiny is a major part of the lifestyle associated with the diet. There are increasingly more gluten-free options, including food delivery services and even gluten-free survival food kits.

Basically, on this diet, anything that contains wheat, or may have come into contact with wheat, must be avoided. Foods that are allowed include meats, fish, poultry, eggs, dairy products, vegetables, fruits, beans, legumes, and nuts, as long as they don't contain added gluten in any form. Certain grains, such as rice, corn, and quinoa, as well as certain starches and flours not made from wheat, are also fine.

There's no evidence that the gluten-free diet will produce any particular health benefits, such as weight loss, for instance, among those who don't suffer from these disorders, other than the fact that eating a diet rich in fruits, vegetables, and whole grains is known to be good for your health in general.

Other benefits, such as better sleep, improved mood, or increased athletic performance, are sometimes touted as benefits of this diet, but there's no evidence to support these claims, except insofar as the diet relieves the symptoms of celiac or other gluten-related disorders. In fact, going gluten-free may have adverse effects on those who don't suffer from a gluten-related disorder.

Pros and Cons

What to Eat on the Gluten-Free Diet

On the gluten-free diet, you're free to eat fresh meats, poultry, seafood, eggs, dairy products, fruits, vegetables, legumes, nuts, seeds, fats, and oils. Additionally, you're free to enjoy gluten-free grains and starches such as the following.

Here's a one-day sample meal plan, followed by a number of recipes you could enjoy while on a gluten-free diet. 

• Breakfast: Gluten-Free Buckwheat Pancakes
  
• Lunch: Black Bean and Mango Salad
• Snack: Gluten-Free Homemade Hummus 
• Dinner: Gluten-Free Kid-Friendly Spaghetti
  

Breakfasts:

• Spinach and Bacon Frittata
• Traditional Scottish Porridge
  
• Scrambled Eggs With Spinach
  
• Easy Muesli Flapjacks 

Lunch/Dinners

• Vegetarian Quinoa Salad
  
• Cauliflower and Potato Soup
  
• Italian Turkey Meatballs
  
• Black Bean and Sweet Potato Chili
  
• Brined and Roasted Turkey Breast 

Snacks

• Gluten-Free Energy Bars
  
• 3-Ingredient Coconut Macaroons
  
• Homemade Vegetable Chips
  
• Hummus With Tahini 

Desserts

• Perfect Banana Split
  
• Easy Homemade Macarons
• Creamy Pecan Pralines
  
• Microwave Fudge 

What Not to Eat on the Gluten-Free Diet

On the gluten-free diet, you need to avoid wheat and all foods made from wheat, as well as the following.

Additionally, though, numerous foods include seasonings, thickeners, and additives made from wheat. Sauces like soy sauce, teriyaki sauce, salad dressings, and even some mustards, can contain gluten. So can processed meats, veggie burgers, french fries, chips, various snack foods, candy, and granola, as well as canned and instant soups, and gravies. 

Cross-contamination can also be an issue, at home, in restaurants, and at the grocery store. Knives, toasters, cutting boards, containers, and bulk bins that have touched gluten-containing foods must be kept separate from gluten-free foods to avoid contamination. 

Are Oats Gluten-Free?

While oats themselves do not naturally contain gluten, oats can become contaminated with gluten during manufacturing due to contact with grains that do contain gluten or because they are processed on machinery that is also used to process grains containing gluten. Some manufacturers take steps to ensure that their oats are not cross-contaminated with gluten, and they will label their packages accordingly. Therefore, when purchasing oats, it's important to look for labels that state that the product is gluten-free.

Bottom Line

The gluten-free diet is the only tool to managing celiac disease, which affects approximately 2 million Americans. The diet also prevents discomfort some people experience from eating foods with gluten. It includes meats, dairy, eggs, fresh fruits and vegetables, nuts, legumes, and whole grains that don't contain gluten.

The chief concern with this diet is making sure to get enough vitamins, minerals, and fiber while avoiding excess fat and sugar. Gluten-free replacements can also be expensive.