It's nearly impossible to keep up with all the new diets these days. First we're supposed to eat low fat, then we're supposed to eat high fat, then we shouldn't ever have carbohydrates, but then maybe we should...huh?! The school system is lacking in basic nutrition education and this makes it even more difficult to sift through the the noise regarding what we "should eat" and "shouldn't eat". News flash: you get to decide what you put in your body! I hope this post can clear up some of the confusion on a few current trends: gluten free, grain free, and wheat free diets.
Gluten Free
Probably the most popular on the list, the gluten free diet has been on the rise since 2010. According to The Celiac Scene, certified gluten free products increased 640% from 2010 to the end of 2019 (remember 2019? That was B.C....before COVID). Gluten is a protein found in grains like wheat and wheat derivatives, rye, barley, malt, and brewer's yeast. But be extra careful, gluten can show up in unexpected places like salad dressings, potato chips, candy bars, soy sauce, egg substitutes and more. Read those labels!
Being on a gluten free diet is necessary for a person with celiac disease, a gluten allergy, a gluten sensitivity, and many people with IBS. Avoiding gluten for those who need to prevents unwanted reactions such as rash, anaphylaxis, upset stomach (we're talkin' diarrhea, people), nausea, runny nose, and/or headache. You may wonder if going gluten free has any risks. Not really. As long as you are eating other grain products that do not contain gluten then you should be getting the variety of vitamins, minerals and other other nutrients found in whole gluten free foods. Also, watch out for more processed gluten free products like crackers, cookies, etc. These often have higher salt and sugar contents to help with taste and texture that is altered when gluten is removed. It's best to choose mostly whole, natural gluten free foods like rice, rolled oats, and quinoa.
Wheat Free
A wheat free diet is exactly what it sounds like...a diet devoid of wheat and wheat alone. But wait, aren't gluten and wheat the same thing? Not exactly. Gluten is a component of wheat, but it is also a component of other grains (see above paragraph). If a food is labeled as wheat free it is not necessarily also gluten free. That means if you are looking for wheat free products, the label should explicitly say "wheat free" and not just "gluten free" since we now know that gluten may be present in other grains within wheat free products.
A wheat free diet is needed if a person has a wheat allergy. Like someone avoiding gluten for medical reasons, consuming wheat when a wheat allergy is present can cause various unpleasantries. Eliminating wheat isn't very risky because you can obtain important nutrients found in wheat through other grains.
Grain Free
Moving on. The term "grain free diet" probably does not sound as familiar as a gluten free diet, but I bet you've heard of the paleo diet. This is a grain free diet and a person following one would eliminate ALL grains...all of them. Some of the more popular grains to mention are wheat, oats, rice, barley, rye, quinoa and dried corn. A more comprehensive list can be found here. So a person on a grain free diet is avoiding wheat, gluten-filled grains, gluten free grains, and all other grains. Confused yet?
There are not as many indications for a grain free diet as there are for a gluten or wheat free diet. Some people with IBD may benefit from this type of diet. Others who have gone grain free report better digestion, reduced inflammation, and an improved gut microbiome. However, eliminating all grains is not typically recommended because then you would miss out on tons of important nutrients. There are some downsides to a grain free diet worth mentioning: possible constipation due to lower fiber intake, as well as potential deficiencies in B vitamins, iron, magnesium, selenium, manganese and phosphorus. Whole grains in particular contain excellent levels of these just mentioned nutrients. Here is a good article about going grain free.
Tying it All Together
So what should you do if you are thinking about trying one of these diets? Well, I tell all my patients the decision is ultimately up to you. My job is to present you with the facts. Just to summarize these 3 diets in one place:
1) Gluten free diets eliminate gluten, a protein found in some (but not all) grains. A person with celiac disease or a gluten allergy/sensitivity should definitely follow a gluten free diet. A person with IBS may also benefit from following a gluten free diet.
2) Wheat free diets eliminate wheat and wheat products. A person with a wheat allergy should avoid all wheat-containing foods to prevent allergic reactions.
3) Grain free diets eliminate all grains. Research does not show clear indications for following a grain free diet, but people with IBD may benefit from following this type of diet. It's important to remember that avoiding grains means also avoiding lots of important vitamins, minerals and nutrients.
If you are thinking about going on one of these diets, ask yourself some questions first: Why do I want to do this? Do I have an allergy/sensitivity or suspected allergy/sensitivity to one of these products? Will I be able to stick with such a restrictive diet? It's important to note that a person with a suspected wheat allergy may want to trial a wheat free diet for at least 2 weeks to see if any present symptoms improve. Same thing goes for a person with a suspected gluten allergy or sensitivity. Some common symptoms of a possible wheat or gluten allergy/sensitivity include cramping, diarrhea, gas, bloating, skin rash or reaction, headache, and brain fog.
If you are only thinking about following one these diets because you heard you may lose weight then I'd ask you to reconsider. Losing weight is not about eliminating entire groups of foods but about finding ways to eat balanced, nutrient-rich foods that both taste good and do amazing things for your body. Weight loss is a subject for another time and place, though.
Remember, always do you research or talk to an expert before making a big change to your diet. The more you know!
-Brittany
Comments