What are the possible side effects of following a gluten-free diet for individuals without celiac disease or gluten sensitivity?

The Possible Side Effects of a Gluten-Free Diet for Individuals without Celiac Disease or Gluten Sensitivity

While following a gluten-free diet has become a popular wellness trend, it's important to understand that this dietary decision may come with potential drawbacks, especially for those who do not have celiac disease or gluten sensitivity.

Nutritional Deficiencies

Those who follow a gluten-free diet might lack essential nutrients such as vitamins B and D, fiber, iron, calcium, and magnesium. Many foods that contain gluten, such as breads, cereals, and pastas, are also fortified with vitamins and minerals, which are lost when these foods are cut out of the diet (Harvard Health Publishing, 2020).

Weight Gain

Eliminating gluten might lead to weight gain. This is because many gluten-free substitutes often contain more carbohydrates and fewer fiber and protein than their traditional counterparts (Mayo Clinic, 2013).

Digestive Issues

Gluten is a form of protein found in foods containing wheat, barley, and rye. It provides structure and elasticity. When it's removed, products might lack fiber leading to constipation or other digestive issues (Harvard Health Publishing, 2020).

Possible Health Risks

Long-term adherence to a gluten-free diet without medical need may lead to an increased risk in cardiovascular diseases due to the lack of whole grains in the diet (Lebwohl, Cao, Zong, Hu, Green, Neugut, Rimm & Sampson, 2017).

Conclusion

It's crucial to consult with healthcare professionals before initiating a gluten-free lifestyle to ensure the potential benefits outweigh these potential drawbacks, and that healthful diet is maintained.