By: Maria Williams

For the millions of people who have celiac disease, gluten is a villain. This protein, found in wheat, rye, and barley foods, triggers an immune reaction. Symptoms range from bloating and diarrhea to anemia and fatigue.

There are other medical conditions whose symptoms may improve by avoiding gluten. Autoimmune disorders, inflammatory issues, chronic fatigue, irritable bowel syndrome, diabetes, and some cancers are among them. Even some infertility issues in women may be affected by gluten consumption. Many people who don’t suffer from any of these conditions still choose to remove gluten from their diets. That’s because gluten gets a bad rap despite its nutritional value.

Whether you’re avoiding gluten due to celiac disease or another condition or you’ve just resolved to do without it, take note. A gluten-free diet also affects your intake and absorption of essential vitamins and nutrients. You don’t want to negate the value of avoiding gluten by robbing your body of something else it needs.

Be vigilant about your nutrition. Here are some ways to ensure your body gets what it needs on a gluten-free diet.

Monitor Your Nutritional Intake

When you take gluten out of your diet, you’re also removing a source of vital nutrients. Whole grains contain fiber, minerals, B vitamins, and several fat-soluble vitamins your body needs. You’ll need to track what you’re missing and replace it in other ways.

If you’ve been suffering symptoms of celiac disease, your healthcare provider may have already had you tracking your diet. Removing gluten to see if your symptoms improve is a common first step in diagnosing it as the culprit. Writing down what you consume and how you feel later is an effective way to track results.

However, since this is the age of digital technology, there’s a better, easier, and more accurate way to get a read on nutrition: Use a tracking app. Several such apps are on the market, but an exceptional macro-tracking app will drill down to the micronutrient level. It will allow you to set targets for nutrient intake and tell you how your diet is performing at any second in the day.

Look for a macro tracking app that scans labels at the touch of the button. Make sure it combines that information with other input, such as serving size. And use reporting features that show you how your diet has worked for you over time. Keep tabs on what you’re trying to avoid and what your body needs to achieve optimal nutrition.

Know What to Look For

Although technology like macro tracking apps will educate you about your nutritional needs, it’s wise to educate yourself. That way, you can make informed decisions about what you consume and don’t on any given day.

Talk to your doctor or dietitian about what nutrients you need and the deficiencies of a gluten-free diet. Remember, it’s not just what you need but how much food will benefit or harm your health. Keep that in mind as you’re setting personal nutritional goals.

For example, gluten is a significant source of fiber, and fiber is a major staple of a healthy diet. You’ll need to replace that fiber intake with another source, like fruits, vegetables, and nuts, with high fiber content. Too much can cause bloating, gas, and other symptoms, so you need to strike a balance. You’ll need to replace lost B vitamins with foods like green leafy vegetables, healthy fish, and poultry.

Gluten-related conditions aren’t the only health risks you may face. Your diet needs to be heart healthy. You should keep your blood sugar in check and aim to lower cholesterol. Since gluten in whole-grain form assists in these areas, focus on how to supplement the loss.

Once you know what nutrients your body needs, you’ll start looking at what you consume with more scrutiny. You’ll know what you should eat for better nutrition or what supplements you can take to fill in the gaps.

Take a Blood Test

Blood tests can tell you what nutrients you may lack on a gluten-free diet. Your healthcare provider may order a test. Or you can take advantage of tests you can administer to yourself and send to a lab for analysis.

Several home testing kits are available on the market. Most are reasonably priced, and some accept insurance plans for reimbursement. Some also offer a follow-up consultation with a medical professional to discuss results as part of the package.

If you opt for a home test, order the right one for your needs. The selections can be confusing. Consulting with your healthcare provider first may save you some time and money. And don’t forget to consult with your provider again once you get the results.

Vitamins, minerals, and other micronutrients are critical to good health. Virtually all bodily processes rely upon them, including the production of hormones and enzymes. They’re particularly vital for physical and mental development in children.

Celiac disease, as well as Crohn’s disease, also affect the body’s ability to absorb nutrients properly. So even if you think you’re supplementing your gluten-free diet appropriately, you need to check. What you’re consuming may be unable to be broken down and absorbed.

Blood tests will help identify what your body is lacking. They can also tell you whether you’re actually reaping the benefit of dietary changes and supplements. They can help you keep your finger on your nutritional pulse.

No Gluten. No Problem.

A gluten-free diet isn’t a risk-free diet. Gluten’s nutritional value needs to be replaced if you’ve ushered it out of your life. Track the nutrients you’re missing, know why they’re important, and test to see if you’re making the grade.

Published by: Khy Talara