A gluten-free diet is essential for individuals with celiac disease, gluten sensitivity, or wheat allergies. And if you took a Viome test, you may have seen recommendations to avoid gluten-containing foods for a period of time to help strengthen your gut lining or improve your immune system response. Whether you’re avoiding gluten due to a diagnosed allergy, or temporarily avoiding gluten to improve your gut health, following a gluten-free diet in a healthy way can be challenging.
Unfortunately, simply eliminating gluten from your diet does not automatically make it healthier. For most people, wheat is the most common source of gluten in their diet, and whole grain wheat offers many nutritional benefits as a rich source of fiber, B vitamins, and magnesium. Many gluten-free products are highly processed and may lack these essential nutrients. To maintain a balanced and nourishing gluten-free lifestyle, it’s important to prioritize whole foods, read labels carefully, make healthy swaps, and be mindful of unhealthy additives.
Prioritize Whole Foods
Instead of relying on processed gluten-free substitutes, aim to build your diet around naturally gluten-free whole foods. Fruits, vegetables, lean proteins, nuts, seeds, and dairy products can all be part of a healthy gluten-free diet. Whole grains such as quinoa, brown or white rice, millet, and amaranth offer valuable fiber and nutrients without gluten. Remember, while gluten-free flours are a useful tool for baking, they are not a substitute for eating whole foods. Whole foods such as quinoa, oats, and almonds are digested more slowly due to their fibrous outer layers, helping to better manage blood sugar levels. In contrast, the milling process of their flour counterparts leads to the loss of some nutrients, like B vitamins, and the starchy center being exposed causing quicker digestion and a potentially higher blood sugar response. Choosing whole foods helps ensure that your diet remains rich in vitamins, minerals, and antioxidants.
Read Labels Carefully
Gluten can hide in unexpected places, including sauces, dressings, processed meats, and even some dairy products. While wheat is considered a common allergen and is required to be listed on the allergen statement on a food label, other gluten-containing ingredients are not required to be listed as an allergen. Learning to read labels and identify other gluten-containing ingredients such as barley, rye, triticale, and malt is crucial. Look for certified gluten-free labels when purchasing packaged foods to ensure they meet strict gluten-free standards.
Make Healthy Swaps
Many gluten-containing foods, such as whole wheat and rye, are rich in important nutrients like fiber, iron, and B vitamins. When eliminating gluten, it’s essential to replace these nutrients with other sources. Incorporating foods such as beans, leafy greens, nuts, and seeds can help maintain balanced nutrition. Simple swaps, like using almond flour instead of wheat flour or making homemade salad dressings, can enhance both the quality and taste of your meals.
Be Aware of Unhealthy Ingredients in Gluten-Free Packaged Foods
Many gluten-free packaged foods contain additives and unhealthy ingredients to improve taste and texture. These can include refined sugars, hydrogenated oils, artificial preservatives, and high amounts of sodium, all of which are harmful to your microbiome. Additionally, some gluten-free products use alternative starches, such as potato starch and tapioca starch, which can spike blood sugar levels. To avoid these additives, limit processed gluten-free snacks and focus on whole food alternatives whenever possible.
Stay Mindful of Overall Diet Quality
Just because a food is gluten-free does not mean it is healthy. Many gluten-free packaged foods are high in sugar, unhealthy fats, and preservatives. It’s important to focus on a balanced diet that includes a variety of whole foods to support overall health. With mindful choices, a gluten-free diet can be nourishing for long-term well-being.
