Does a gluten-free diet help with chronic inflammation?
This in-depth article will discuss the benefits of gluten-free eating when it comes to chronic inflammation. In my role as an obesity specialist I am often asked what dietary modifications can be made to help treat chronic inflammation. We'll explore today one of the most popular diets - a gluten-free lifestyle. This article will discuss the importance of this diet, provide examples, explain how to start, and give additional suggestions and tips for anyone considering this change in diet.
What is the Importance Of A Gluten-Free Food In Managing Chronic inflammation
The chronic inflammation can be linked with many diseases, including obesity, heart disease and some types of cancer. Gluten-free eating has been recommended as a means to manage inflammation. Gluten (a wheat, barley and rye protein) can trigger inflammation for people who have celiac or gluten-sensitive disease. A gluten-free lifestyle can reduce inflammation in these individuals and help them improve their health.
It's still important to remember that the research into benefits of gluten-free eating for people without celiac or gluten sensitivities is not conclusive. Other studies have found no benefit. Before making any changes to your diet, you should always consult with your doctor.
How to Start a Gluten Free Diet
Planning and consideration are essential when starting a gluten free diet. Focus on foods that are naturally gluten free, such as fruits, vegetables and lean meats. Also, include fish, poultry, seeds, nuts and dairy products. You should also read labels very carefully as gluten may be hiding in sauces, salad dressings and other processed food.
According to a study in the Journal of Human Nutrition and Dietetics, a gluten-free diet that is well planned can supply all of the nutrients needed without increasing chronic disease risk or compromising your health.
Gluten-free Foods Examples
- Fruits and vegetables: naturally gluten-free, and full of essential nutrients.
- Meats, poultry and fish: These foods contain a lot of protein but are gluten free unless they have been breaded with gluten sauces or marinated.
- Fish is gluten free and a good source of omega-3 fats and protein.
- Dairy Products like Milk, Cheese, and Yogurt: They are usually gluten-free, unless there is an added ingredient or flavor.
- These are gluten-free and a good source of protein and healthy fats.
- Beans and legumes: Rich in protein and fiber, beans and lentils are gluten-free by nature.
- Rice is a versatile grain, which is naturally gluten-free.
- Quinoa is an excellent gluten-free grain alternative.
- Buckwheat is gluten free and not wheat despite its name.
- Corn is another grain that's naturally gluten-free.
Other Tips
Remember to include different foods in your gluten-free meal plan to get a range of nutrition. You should also be careful with processed gluten-free food, which can contain high levels of sugar and unhealthy fats. Consult a dietitian if you need help with this diet change.
Conclusion
A gluten-free lifestyle can help reduce chronic inflammation in those who have celiac or gluten sensitivity. The benefits of a gluten-free diet are not yet known for others. Before starting any diet, you should consult with your doctor. Healthy fats, fruits and vegetables are all part of a balanced diet that can help reduce chronic inflammation.
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