Going gluten-free has become increasingly popular over the years, with many people choosing to eliminate gluten from the diet for various reasons.

Some people may have celiac disease or gluten sensitivity, while others may simply prefer the taste of gluten-free foods. Whatever the reason, there are some important things to keep in mind when it comes to gluten-free eating and heart health.

What is Gluten?

Gluten is a protein found in wheat, barley, and rye, as well as some other grains. It is what gives bread and other baked goods their texture and elasticity. For most people, eating gluten is not a problem.

However, for those with celiac disease or gluten sensitivity, consuming gluten can cause a range of symptoms including bloating, diarrhea, and stomach pain.

Gluten-Free and Heart-Healthy

While going gluten-free may not necessarily be healthier than a traditional diet that includes gluten, there are some ways that a gluten-free diet can be heart-healthy.

More Whole Foods, Less Processed Foods

Many processed foods contain gluten, such as pre-packaged snacks, crackers, and baked goods. By eliminating gluten, you may also be eliminating many processed foods from your diet, which tend to be high in sugar, salt, and unhealthy fats.

Switching to whole, natural foods such as fruits, vegetables, lean proteins, and healthy fats can promote heart health.

Increased Fiber Intake

Gluten-free whole grains such as brown rice, quinoa, and oats are excellent sources of fiber. A high fiber intake has been linked with lower levels of cholesterol and a reduced risk of heart disease.

Lower Sodium Intake

Processed gluten-free foods often contain high levels of sodium as a preservative and to enhance flavor. By eliminating these foods, you may also be reducing your sodium intake, which is essential for heart health.

What to Watch Out For

While a gluten-free diet can be healthy, it is important to be aware of certain factors that can negatively affect heart health.

Increased Sugar Intake

Many gluten-free foods contain added sugar to enhance flavor. However, a diet high in sugar has been linked with inflammation and an increased risk of heart disease.

It is important to read labels carefully and choose gluten-free foods that are low in added sugars.

Lower Nutrient Intake

An elimination of gluten can also eliminate important nutrients such as B-vitamins, iron, and fiber if not appropriately replaced.

A diet lacking in these essential nutrients can result in a compromised immune system and an increased risk for chronic illnesses.

The Bottom Line

Going gluten-free can be a healthy choice for those with celiac disease or gluten sensitivity, but it is important to keep in mind that it is not a one-size-fits-all solution for everyone.

If you are considering going gluten-free, it is important to consult with a registered dietitian to ensure that you are getting all of the necessary nutrients. Focusing on whole foods, fiber, and a low-sodium intake can promote heart health, while keeping an eye on added sugar and nutrient deficiencies can help to avoid negative effects.