Gluten free is not a fad yet the market is exploding as more and more people request gluten-free options at restaurants and purchase gluten-free products in stores. Many of these people are not required to follow such a diet—they don’t have celiac disease or gluten sensitivity. Like other diet trends before, people are misconceiving gluten-free as a healthier option. Often times, unless they seek out information on the diet and are careful, the consumer lacks sufficient fiber, vitamins, and minerals. What is gluten? It is the proteins found in wheat, barley, rye, and oat. Abstaining from eating gluten is neglecting the other nutrients that gluten foods offer. So why are people going gluten free who don’t have celiac or gluten sensitivity? Gluten can be hard on the digestive tract. For some individuals, limiting gluten can help increase bowel movements and reduce constipation. For others, eating less gluten can lead to a decrease in migraines or fatigue. However, it is the misunderstanding of “gluten free” automatically meaning healthier that has lead most of the gluten-free diet population to refrain from consuming gluten.

Mid-January 2015, I came across a past coworker’s post on celiac disease. It had been a year since she was diagnosed with celiac. We used to constantly discuss fatigue, battle it out for who required more sleep, and regularly complain to each other of the weekly migraines we endured. I decided to look further into the disease.

Every year in high school, I was required to write a letter to the principle, requesting not to be held back due to absences and getting signatures from my teachers agreeing that I had the academic performance and grades to continue. Once, I missed an entire week of school due to a migraine. I’m fairly certain my professors in college assumed I was irresponsible or uninterested in their class. The absence policy in one class turned my A- into a D+. Friends were lost as I consistently cancelled plans due to migraines and fatigue. Bosses became annoyed as I often randomly called in to work sick. I grew up with a “weak” stomach. I didn’t gain weight during my pregnancy. A week before I was induced, I quit Jimmy John’s—my coworkers never knew I was pregnant, the tiny belly bump hid so well behind the apron. When I went in to be induced, my already low platelet count plummeted. My daughter was born at the 7^th percentile. After giving birth, I lost weight quickly from breastfeeding, or trying to. Getting my milk in and then keeping up a supply was a hassle, and I only lasted a few months. My weak stomach became weaker, causing a dwindling appetite.

I called my doctor. The internet is great and all for finding information, but I wanted an educated and valuable opinion regarding this celiac disease I had stumbled upon. I wanted to know what was true and what was false. I wanted a credible source. My doctor recommended I remove gluten from my diet. Test it out. She was old school—and old—and the only test she knew of to test celiac was invasive. Removing gluten was my only other option. After two weeks the changes became apparent. The migraines came less often and food was kept down. When I visited my hematologist after five months of gluten free living, my platelet count was the highest it had ever been. He was thoroughly impressed. And perplexed, the man didn’t know what to make of the drastic change until I informed him of my new gluten-free diet. The full effects of gluten are still unknown as researchers and doctors continue to learn about celiac disease and gluten sensitivity. Twice a year I get blood drawn to monitor my count. If it remains up come October, I might be considered “graduated” from his care. After a couple months on my new diet, I saw a gastroenterologist who specialized in celiac disease. As I was already on a gluten-free diet, I underwent genetic testing which only required a simple blood test. It was negative. Celiac was not my diagnosis.

“Or” was my new enemy. I could be sensitive or intolerant. Doctors don’t give enough information regarding what foods contain gluten. It’s in everything: dressings, lunch meats, pastas, dips, soy sauce, ice cream, pop. The list is endless. Reading labels became a must and my already health conscious mind grew a new ego. Nothing was overlooked on any food or drink package—good thing I love to read. Contamination was not to be ignored and a family member informed me of marshmallow root, a wonderful dietary supplement that can reduce any pains that might occur from gluten contamination. In fact, when her son wanted to indulge in a gluten delicious donut or pizza, the pills would allow him to eat without dealing with the consequential pain. However, simply because he doesn’t feel the pain doesn’t mean the damage isn’t being done. He had celiac and the pill can’t prevent from damage being done to his intestines over time when he does choose to indulge. The intestine will still become inflamed but like Advil can reduce swelling for a sprain, the injury still occurred.

After I found out I didn’t have celiac, I decided to savor a cinnamon donut—not roll—and two to be exact. It was pure heaven. There was no pain. But a month later, I was still fighting fatigue and migraines again; proof the marshmallow root was only a short-term relief. When I went in for my next blood draw and visit with hematology, my platelet count had gone back down (still slightly higher than my previous average). I learned the severity of my intolerance. I had to buy a separate toaster for me to use and all my condiments are labeled “GF.” Contamination is kept to a minimum but for a safety protocol I take marshmallow root daily. Despite popular belief, my gluten-free diet does not keep me thin.

My choice of a plant-based diet and lack of snacking is why I’m thin. I don’t drink my calories away. I eat when I’m hungry and not when I’m bored. It’s no preservatives and none of the artificial trio (sweeteners, flavoring, coloring). I listen to my body. If I’m feeling shaky, I up my salt or sugar intake. If I’m feeling queasy, I lay off any spices, sauces, and oily or greasy foods. I eat one serving of meat a day. I incorporate nuts into granola or salads. I aim to drink mostly water. I refrain from relying on rice as my gluten substitute—no thank you arsenic. I don’t eat out. Most of my meals are home cooked and prepared from scratch. Most importantly, I don’t buy into the assumption that gluten-free baked goods are healthy—they are still baked goods! They can be, given the right substitutions. However, it’s a safe bet that the gluten-free option of a product is less healthy than its gluten counterpart. But to make sure, read the nutrition facts label and the ingredient listing. If you don’t know what an ingredient is, google it. If you can’t get service because grocery stores are notorious for having bad reception, try to pronounce it. If you can’t sound it out, chances are it’s artificial or an unnecessary ingredient used to make it taste better. You should be knowledgeable of every ingredient on that list.

Before embarking on any diet, education is important. For example, it isn’t uncommon for novice vegans to neglect consuming necessary complete proteins. They have to be knowledgeable of adequate supplements or plant food combinations. Unless it’s printed and the restaurant is known for providing gluten-free options, I won’t consider the menu. At the last establishment where I served, I had to ask the head cook what menu items were gluten-free and his response was simple: “Well, gluten is anything with wheat, barley, and rye, so your breads and your pastas. Tell them they can have anything that doesn’t contain pasta, a hamburger without the bun, the salads.” The reality is gluten-free diets are much more complicated and I’m surprised the guest didn’t call back with a complaint—he had warned me of his severe sensitivity. Rice flour is commonly substituted in gluten-free products and meals but there is a concern regarding arsenic because it is so easily absorbed into the rice. Unfortunately, the best gluten-free tortillas I’ve found are brown rice tortillas. I’m not a fan of many of the corn-based products, like noodles, as they can taste gritty. When baking, almond flour can be a decent substitution among many others. Research is key.

In one of my health classes last semester, my group was asked to rank four different yogurts from healthiest to least healthy. Another group member and I disagreed on the appropriate ranking because we recognized we had different dietary needs and preferences. Whereas she was more concerned with sugar and was willing to consume artificial sweetener, I have a strict no artificial rule I follow and prefer more natural ingredients.

More gluten-free options may be popping up on the market, but that doesn’t mean you should be flocking to consume such products simply because of a “GF” label. It’s a learning process. Research what the diet entails. By definition, “diet” does NOT mean “healthy,” it simply refers to the food you consume. If you want to eat healthy, do research and listen to your body. The random aches, changes in bowel movements, sudden eczema or acne issues, or increase in migraines could very likely be due to the food you eat. Lunchmeat once a week doesn’t bother me, but if I eat it consecutively, I will get a crippling migraine. I love sandwiches but my body doesn’t. Gluten free may be popular, but your body might disagree with that assumption.

Only a small percent of people have celiac disease, and many are undiagnosed. The only way to know if you have celiac is to get tested. There are multiple screening options available for an individual to be tested for celiac. As for those who are sensitive or intolerant, know your body. With all food consumption and physical activity, it’s important to understand your body, the limits you can push and the boundaries set in stone.