Gluten-free diets have become increasingly popular for people who are sensitive to gluten, have celiac disease, or simply want to improve their overall health.

However, avoiding gluten can be challenging, especially if you’re not familiar with the foods that contain gluten. Here are 6 common mistakes that people make when trying to follow a gluten-free diet.

Mistake #1: Assuming All Gluten-Free Products are Healthy

Just because a product is labeled “gluten-free” doesn’t mean it’s healthy. Gluten-free products can still be high in sugar, sodium, and unhealthy fats.

It’s important to read labels and pay attention to the overall nutritional value of the product.

Mistake #2: Not Checking All Ingredients

Gluten can be hidden in many different ingredients, such as soy sauce, salad dressings, and even some medications. It’s important to check all ingredients, including seasonings and flavorings, to ensure that they are gluten-free.

When in doubt, contact the manufacturer or consult a registered dietitian.

Mistake #3: Eating Too Many Processed Foods

Many processed foods are high in gluten and low in nutrients. It’s important to limit your intake of processed foods and focus on eating whole, nutrient-dense foods. This includes fruits, vegetables, lean protein sources, and healthy fats.

Mistake #4: Cross-Contamination

Cross-contamination can occur when gluten-free foods come into contact with gluten-containing foods. This can happen during food preparation, cooking, or even storage.

To avoid cross-contamination, use separate utensils, cutting boards, and cooking surfaces for gluten-free foods.

Mistake #5: Not Considering Nutritional Deficiencies

Eliminating gluten from your diet can lead to nutritional deficiencies if you’re not careful. Gluten-free diets can be low in fiber, B vitamins, iron, and other important nutrients.

It’s important to focus on a balanced, varied diet that includes a variety of nutrient-dense foods.

Mistake #6: Overindulging in Gluten-Free Junk Food

Just because a food is gluten-free doesn’t mean it’s healthy. Gluten-free junk foods, such as cookies, cakes, and chips, can still be high in sugar, unhealthy fats, and calories.

It’s important to limit your intake of these foods and focus on whole, nutrient-dense foods.

In conclusion, following a gluten-free diet can be a challenge, but avoiding these common mistakes can help you stay on track and ensure that you’re getting the nutrients you need.