For these reasons, going gluten-free isn’t always a better choice. “If you think you may have an intolerance to gluten, before you cut it out of your diet, see a gastroenterologist and get really tested properly,” said Dr. Lee. An added benefit: Celiac disease is more difficult to diagnose in people who have already eliminated gluten.
There is also quality of life to consider. Restricting your diet can make you more anxious in social situations or make you more reluctant to try homemade dishes at family meals, Ms Jones said. Food “not only fuels our bodies, but it also gives us pleasure. Enjoyment is something you don’t want to miss, especially these days,” she added, referring to those who avoid gluten for no medical reason.
For her patients who need to eliminate gluten, Dr. Lee is focusing less on packaged gluten-free products and more on whole foods like fruits, vegetables, beans, and gluten-free whole grains and seeds like amaranth, buckwheat, quinoa, teff, and millet. “If you follow a gluten-free diet that includes foods that are naturally gluten-free, like all these delicious grains, then your diet can be incredibly healthy,” she said.
But if you’re craving a sandwich, you need bread. The good news is that gluten-free products have improved — “they’re better than even five years ago,” said Dr. Lee. Many manufacturers have started including more gluten-free whole grains in their products, which can provide a boost in fiber, protein and some vitamins and minerals. Just as wheat-based breads can vary widely in nutritional quality, from highly processed white bread to whole-wheat breads, the same is now true for gluten-free options, said Dr. Lee.
To identify better gluten-free breads, Dr. Lee to compare their nutrition labels with those of whole wheat bread. Check for similar levels of fiber and protein and minimal added sugars, and find a whole grain bread among the first few ingredients, listed in descending order by weight, so that the first ingredient is always in the greatest amount. “If your first ingredients are water and tapioca starch, put the bread back on the shelf,” said Dr. Lee.
