Breaking down what you need to know about gluten, who truly needs to avoid it, and when a gluten-free diet may or may not be beneficial.
By Michelle Pasia, MPH, RD, Registered Dietitian and Coordinator of The Kogan Celiac Center
With gluten-free eating becoming increasingly more common, it’s worth taking a closer look at why the gluten-free trend has gained popularity, as well as what is rooted in fact versus fiction.
Gluten is a protein found in wheat, rye, and barley, which means it’s present in many everyday foods. Some people choose to avoid gluten because they notice they feel better without it, experiencing fewer gastrointestinal symptoms. For others, however, avoiding gluten is not a choice, it is a medical necessity.
For individuals living with celiac disease, a strict, lifelong gluten-free diet is essential for maintaining health. Even small amounts of gluten can trigger a serious immune response and damage the lining of the small intestine. A common misconception is that even “a little a bit of gluten is okay.” For those with celiac disease, this is simply not true. Cross-contact also matters, which means foods must not come with gluten-containing products or even crumbs.
Others may choose to follow a gluten-free diet to help manage gastrointestinal discomfort or certain autoimmune conditions. In these cases, individuals may not need to be as concerned with cross-contact, but avoiding gluten may still help them feel better. Anyone considering dietary changes should speak with a healthcare professional to ensure their nutritional needs are being met.
Another common misconception is that a gluten-free diet is healthier. While many foods that are naturally gluten-free (fruits, vegetables, meats, beans, eggs, dairy, and gluten-free grains like quinoa, rice, and potato) can be part of healthy, well-balanced diet, processed gluten-free products are not necessarily more nutritious than their gluten-containing counterparts. In fact, they can be just as processed and may lack essential nutrients.
Understanding the different reasons people choose, or need, to follow a gluten-free diet helps create greater awareness and empathy. For those interested in trying a gluten-free diet, focusing on naturally gluten-free foods is often the healthiest approach.
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As the first celiac center in New Jersey, RWJBarnabas Health’s Kogan Celiac Center provides adult and pediatric patients with comprehensive counseling, community-based education, support groups and resources to help make the transition easier.
It is important for those who suspect they have celiac disease or a gluten intolerance to be properly screened before beginning a gluten-free diet and to receive appropriate education from a registered dietitian. To learn more and for an appointment, please call 973-322-7272.