4 things to consider if following gluten free diet

The word gluten is derived from the word Glue as it gives flour sticky consistency when mixed with water. It is also one of the reasons why gluten products are used for baking and processed foods as it helps in giving consistency, strength and shelf life.

Gluten is associated with varieties of medical conditions like autoimmune diseases – celiac disease, gluten sensitivity resulting in irritable bowl syndrome etc. Many people around the world are avoiding gluten due to recommendation by many health and well being sources.

Just like every diet even gluten free diet has some negative effects despite having a variety of health benefits.

Nutritional Deficiency

People who have celiac disease are at risk of nutritional deficiencies. The reason being that gluten products like wheat are rich in fiber, iron, calcium, vitamin B12, folate, zinc, vitamins A, D, E and K and more (25Trusted Source). Infact, fortified bread is a major source of B vitamins in general.

Unfortunately many gluten-free versions of foods are not fortified with B vitamins, such as folate. Marketers and companies are notorious for pushing highly processed sugary food. These products are marketed as healthy gluten free product. As a result many people are buying these products without checking the nutritional benefits. This is especially concerning for pregnant women since B vitamins are vital for the growth of a healthy baby.

Therefore anyone following a gluten free diet should try to increase consumption of fruits and vegeatbles. They can receive all the nutrients nutrients which are found in gluten products.


Constipation is a common side-effect on a gluten-free diet. Since gluten-free diets eliminate many popular sources of fiber like bread and other wheat-based products. In addition, many gluten-free substitutes are also low in fiber.

If you are experiencing constipation on a gluten-free diet, increase intake of fiber-rich grains, fruits and vegetables. You should consume more of broccoli, beans, lentils, Brussels sprouts and berries. Oats and millets are major sources of fibre and are also gluten free


Research shows that gluten-free foods are in general expensive. Some can even cost more than double. If you’re on a tight budget, try to eat more whole, single-ingredient foods, as they cost less.

Make Socializing Difficult at times

Many social situations in India revolve around food. This can make it difficult to socialize as many restaurants don’t have gluten-free options.

Many restaurants who do have such options are generally not budget places and it can also make situation difficult if you are not the one paying the bill.

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