Megan Casper, M.S., RDN came to Dr. Oz today to share some of the common mistakes people make while on a gluten free diet. Oz says many people go gluten free for health and he has even recommended we try eliminating this from our diet to see if our health improves. Oz has talked before about FODMAP foods and how they can give a person the same symptoms of a gluten reaction. He has also talked about the 5 hidden signs of gluten sensitivity and pointed out ways to test yourself. so what could be the biggest mistakes people make while on a gluten free diet? Let’s explore:
6 Mistakes People Make on a Gluten Free Diet
- Do you really need to be gluten free? Oz says most people on this diet don’t actually have an allergy to gluten. The same results could be obtained by just cutting down on carbs and eating a diet rich in fruits and veggies.
- Stay Away from gluten free foods. Oz says products that are gluten free can cost up to 200% more than normal products. Read lables and make natural choices by choosing foods that have no wheat, rye, barley, triticale, malt, brewer’s yeast, and wheat starch.
- Make sure you get proper nutrients. Oz says most gluten free foods lack a lot of folate, iron and B vitamins. He suggests adding plenty of veggies and eating balanced meals with other whole grains to ensure the body is getting what it needs.
- Stay Away from processed foods. Oz says it is easy to increase your intake of processed foods that are gluten free. This means you are not getting the health benefits of natural foods. Oz say make natural choices as much as possible.
- Don’t forget to eat carbs. Oz says many people forget to eat whole grains while on a gluten free diet. Whole grains are essential to overall health and have been show to reduce heart disease and the fiber helps keep you feeling full.
- You are still eating gluten. Oz says check labels closely as gluten can be hidden in lipstick, salad dressing, processed foods and toothpaste. He says wheat is sometimes called durum, emmer, semolina, spelt, farina, and farro. Oz says check the labels closely.
Oz says it is important to get tested for a gluten allergy before going totally gluten free. No need to follow a regimen if you don’t have a problem.
Photo courtesy of Dr. Oz