Many people are embracing a gluten-free lifestyle in pursuit of improved digestion, increased energy and overall better health. Once primarily prescribed for individuals with celiac disease, gluten-free living has grown in popularity among people with gluten sensitivity and others seeking wellness via dietary change.

Gluten is a protein naturally found in wheat, barley and rye. For individuals with celiac disease, an autoimmune condition affecting about 1 percent of the U.S. population, gluten can damage the small intestine, leading to nutrient malabsorption and symptoms such as bloating, fatigue, diarrhea, weight loss and skin rashes. The only known treatment is a strict gluten-free diet, which allows the body to heal and symptoms to subside.

Millions more report non-celiac gluten sensitivity that may trigger symptoms such as headaches, joint pain, fatigue and digestive discomfort. While less understood and harder to diagnose, many of them find noticeable relief by eliminating gluten from their diet.

People that eschew gluten often report decreased inflammation, clearer thinking, reduced digestive issues and increased energy, but it is crucial to maintain a balanced and nutritious diet when making dietary changes to avoid unintended nutrient deficiencies.

Adopting a gluten-free diet can naturally lead to healthier habits by prioritizing whole, unprocessed foods such as fruits, vegetables, lean proteins and gluten-free grains including quinoa, millet and arrowroot. Almond and other nut-based flours are also excellent gluten-free alternatives, offering a boost of fiber, antioxidants and essential nutrients.

New research suggests gluten-free diets may help manage autoimmune and neurological conditions including Hashimoto’s thyroiditis and ADHD, although further studies are needed. Additionally, individuals with irritable bowel syndrome (IBS) sometimes find relief with gluten-free or low-fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAP) diets.

But not all gluten-free products are created equal. Many are highly processed and may contain added sugars, gums, seed oils, preservatives, artificial flavors or dyes, and these ingredients can counteract the health benefits of a gluten-free diet. Reading package labels carefully is essential to making truly health-supportive choices.

The gluten-free market has expanded rapidly, making it easier than ever to find alternate versions of bread, pasta, desserts and even beer. This increased availability supports those with medical needs or simply seeking to eat more mindfully.

Dietitians recommend consulting a healthcare provider before making permanent changes. It is important to be tested for celiac disease before cutting out gluten because doing so beforehand can interfere with a proper diagnosis.

Sussa Goins is a baker and founder of Charlotte-based Eleven Eleven Wellness Bakery, specializing in gluten-free, dairy-free, nutrient-dense, organic and non-GMO baked goods. For more information, email [email protected] or visit 11ElevenBakery.com.

Eleven Eleven Wellness Bakery - PO Box 10, Charlotte, NC

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