How Gluten Influences Your Mental Health (2024)

Benefits of a Gluten-Free Diet

Gluten can have adverse effects on a person’s mental health, even without an official diagnosis of celiac disease or gluten sensitivity. The growing number of gluten-free products on the market and increased awareness about the pitfalls of gluten have led to an increase in individuals choosing a gluten-free lifestyle to pursue improved health. Whether you need to be mindful of gluten to combat celiac disease or you are looking for a better way to care for your body and mind, there are several benefits associated with going gluten-free.⁶

Improved Energy Levels

A common side effect of gluten sensitivity is fatigue, especially after a meal rich in gluten. When gluten causes inflammation, the body is unable to absorb vitamins and minerals as it should. This barrier can prevent the body from operating as it should, leading to reduced energy. A gluten-free diet can allow for the proper absorption of nutrients. Many people report increasing energy levels with a gluten-free diet.⁷

Eliminate Bloating

Bloating is one of the most common side effects of gluten sensitivity. Bloating is often caused by a buildup of gas, which can cause a person to feel uncomfortable for hours following a meal. This can also lead to feelings of fatigue and overall discomfort. A gluten-free diet helps to minimize gas buildup following a meal. Many individuals who suffer from consistent bloating following meals notice an immediate change when cutting gluten from their diet.

Maintain a Healthy Weight

Symptoms of celiac disease and gluten sensitivity can include undesired weight loss or gain. This is often due to a combination of issues, including a lack of nutrition, low energy levels, and an impaired digestive system. These can all impact the function of your metabolism and cause weight gain or even unwanted weight loss in the case of celiac disease. Eliminating these issues by removing gluten from your diet can help your body operate as it should and improve your ability to regulate your weight.⁸

Ease Body Aches and Pains

Inflammation caused by gluten affects more than just the digestive system. For individuals with celiac disease, the body reacts to gluten as if it were a foreign invader. This can cause inflammation and pain in the joints and digestive tract. Eliminating gluten can ease these symptoms.⁹

Improved Nutrition

One of the most significant benefits of a gluten-free diet is the natural shift toward eating healthier. Eliminating gluten means eliminating or minimizing the intake of most processed foods as well as other foods that can have a negative impact on your health. For example, processed foods, fried foods, desserts, and bread can have an adverse effect on your physical and mental health outside of gluten sensitivity alone. Processed foods have been linked to diabetes, obesity, and cardiovascular disease, as well as depression and anxiety disorders.¹⁰ By eliminating these types of foods, you’ll be eating healthier than ever before.

In addition to consuming fewer processed and unhealthy foods, removing gluten from your diet can lead to a natural increase in fruit and vegetable intake. Fruits and vegetables are gluten-free, making them an easy go-to snack or add-in for any recipe.

Following a Gluten-Free Diet

Following a gluten-free diet is the best way to avoid potential neurological impacts of gluten sensitivity or intolerance.¹¹ While many are choosing to adopt this lifestyle, it can be a challenge when first starting out. Gluten is in a wide variety of foods beyond just bread and pasta. Gluten is also in many processed foods, which is why it is so crucial to read the labels on anything you eat or drink and consider avoiding over-processed foods altogether.

gluten-containing foods can be eliminated from your diet and you can build your diet around healthy, gluten-free foods. Focus on healthy, whole foods that are naturally gluten-free. Fortunately, you won’t need to go without many dietary staples.

There are several grains that are naturally gluten-free and can be used to fulfill your whole-grain quota. This includes:

While these grains are gluten-free, be aware that cross-contamination is possible in facilities that also process gluten-containing grains. Be sure to check for a gluten-free label to ensure your grain of choice is not affected.

Other healthy foods that are gluten-free include the following:

Tips for Gluten-Free Eating

While individuals with celiac disease need to exclude gluten as soon as possible to prevent further digestive distress, others who are gluten sensitive can reduce their consumption slowly or try an elimination diet. Here are a few tips to consider when adjusting to a gluten-free diet.

Read Food Labels

While there has been an increase in both the number of and the accessibility of gluten-free products in recent years, it is still important to read food labels. Gluten will be listed in the ingredients, even if it is only a small amount. It is common to list the specific grain containing gluten and place it in bold font.

While gluten-free labeling is voluntary, many companies are proud to provide gluten-free options and prominently label their products that are gluten-free. To use the gluten-free label, the product must adhere to FDA gluten-free regulations.

Use Gluten-Free Substitutes

Choosing a gluten-free lifestyle doesn’t mean you can’t enjoy a wide variety of foods in your diet. Bread, pasta, and desserts are still an option; you’ll simply want to find the gluten-free alternatives that taste best to you. The previously-mentioned increase in gluten-free products means that substitutions are easier to find and often taste the same, if not better, than their gluten-rich counterparts.

Be Aware of Cross-Contamination

Even a small amount of gluten exposure can have serious health repercussions for someone with gluten intolerance. At home, be sure to wipe down counter surfaces and cutting boards as something as seemingly insignificant as breadcrumbs on a cutting board can stick to utensils or find their way into different food items. Similarly, watch food labels for cross-contamination warnings.

When eating out, choose gluten-free foods, but remain aware of cross-contamination. Don’t be shy about informing your server about your dietary restrictions and asking how the kitchen avoids cross-contamination. This ensures that those working in the kitchen can take extra precautions to protect your health.

Explore Naturally Gluten-Free Options

As previously stated, there is a wide variety of foods that are naturally gluten-free. This includes fresh fruits and vegetables, meat, poultry, fish, dairy, and most beverages. There are also plenty of gluten-free grains and cereals such as corn, quinoa, tapioca, and polenta. Whole foods are often gluten-free and can help you to experiment more in the kitchen.

Choose Your Beverages

Beverages like processed chocolate milk, processed coffee drinks, and even some shelf-stable drink mixes often contain gluten. Avoiding these – as well as many alcohol-containing drinks – is important if you’re going gluten-free. Most natural beverages like water, unprocessed fruit juices and milk are gluten-free.

Have Fun with It

Instead of viewing a gluten-free lifestyle as a challenge to overcome, consider it a fun new adventure in food exploration. Gluten-free substitutes vary in texture and taste. This allows you to experiment with different options to find what matches your personal taste. There are healthy, tasty substitutions for all foods that typically include gluten. Explore products and recipes online to expand your options.

Resist the Negative Health Effects of Gluten

Many individuals who decrease or eliminate their gluten intake experience positive changes in their mental health. Going gluten-free can lead to boosts in energy, better digestive health, reduced feelings of fatigue, and reduced neurological symptoms such as depression or anxiety.

Gluten and Mental Health – Alternative to Meds Center

Correction of diet through orthom*olecular medicine principles is one of the many key components of every individualized treatment program at Alternative to Meds Center. We address dietary changes that will lead to better mental health outcomes. We do it in a delicious way, through gourmet-quality meals and snacks prepared with your best outcome in mind. Please contact the center for more information, or take a few moments to look at the rich variety of therapies that are offered to our clients, including a diet that is mindful of the impacts of gluten and mental health for our clients.