Thank you Mary Courtney from the Celiac Support group in SCV for printing this.

This article is from the Everyday Health website:

Side-Step the Side Effects of Eating Gluten-Free
A gluten-free diet can take away the symptoms of celiac disease, but it can
also introduce some new health problems. Learn how to avoid the side effects
of eating gluten-free.
By Marie Suszynski
Medically reviewed by Lindsey Marcellin, MD, MPH

When people with celiac disease stop eating gluten, symptoms like diarrhea,
constipation, and abdominal pain are supposed to go away because they’re no
longer eating the foods that irritate their small intestine. The problem, is
a gluten-free diet can cause similar symptoms.

But it doesn’t have to. Carefully planning your meals and choosing the right
foods can not only stop symptoms related to gluten intolerance, but also
keep you free of other health problems, says Linda Simon, RD, a spokesperson
for the National Foundation for Celiac Awareness and a personal chef who
writes about gluten-free cooking in Janesville, Wis.

If you’re eating gluten-free and still having problems, here are some things
you can do to eliminate your symptoms.

Beware of food labels. Unfortunately, some food manufacturers label their
products gluten-free when they actually contain quite a bit of gluten.
Recently, the Chicago Tribune tested chicken bites, corn dogs, and other
products labeled gluten-free and found that some had more than 2,000 parts
per million of gluten. The U.S. Food and Drug Administration (FDA) does not
yet have a regulation as to how much gluten can exist in a product called
gluten-free , but according to the Chicago Tribune, many experts believe
that food labeled gluten-free should have less than 20 parts per million of
gluten.

In other cases, foods may not contain gluten but can be contaminated when
they’re processed if they’re packaged on machines that also package food
with gluten, Simon says.

Check for certification. Organizations such as the Gluten-Free Certification
Organization and the Celiac Sprue Association test and certify foods that
are safe for people with celiac disease. You can look for a label from these
organizations on the food products you buy or go to their Web sites for a
list of certified food manufacturers.

Cook from scratch. When your meal starts with a whole potato – rather than a
processed food such as a boxed potato mix – you know it doesn’t contain
gluten. “I’m in favor of whole foods over processed foods,” says Simon. It’s
healthier, less expensive, and gives you control over what you eat.

However, Simon has noticed that one thing tends to stand in the way: Many
people don’t know how to cook. If you could use some direction, take a
cooking class and get some basic cooking skills so you’re more confident in
the kitchen.

Eat high-fiber foods. Eating too many gluten-free processed foods or
subsisting on white rice and potatoes can lead to constipation. It’s
important for people with celiac disease to get fiber in your diet through
fruits, vegetables, and whole grains such as quinoa, amaranth, and
buckwheat, Simon says. Another great source of fiber: ground flaxseeds,
which can be sprinkled on salad.

Simon recommends introducing fiber into your diet slowly to avoid bloating
and diarrhea. Eat about a quarter of a cup of fiber-rich beans a day before
jumping in and eating a big bowl of bean soup.

Maintain a healthy weight. Gluten-free bread and cookies contain more sugar
and fat than their gluten-filled counterparts. As a result, many people gain
weight once they start eating gluten-free, and that can cause cholesterol
levels to rise. “In the general population, when you lose weight, your
cholesterol comes down,” Simon says. So watch your weight, eat a healthy,
well-rounded diet, and exercise.

Check your vitamin levels. It’s a good idea to have your doctor check your
blood levels. Even after you’re eating a gluten-free diet, you may find that
you still have vitamin deficiencies and need to take supplements.
Gluten-free flours aren’t enriched with vitamins the way wheat flour is, so
you could be missing out on B vitamins and iron, Simon says.

People with celiac disease also tend to have lactose intolerance, so they
may be low on calcium if they are avoiding dairy products. Keep this in mind
as you plan your meals for the day. Reach for calcium-fortified orange juice
and add beans (which are rich in B vitamins) to salads, soups, and
casseroles. For iron, your doctor may suggest taking a supplement, and you
can also cook in a cast-iron skillet, says Simon. (This results in a very
tiny amount of iron leaching into the cooked foods.)

There may be challenges to following a gluten-free diet, but it’s also an
opportunity to take control of the food you eat. “I like to encourage people
with celiac disease to approach this as a great new learning opportunity and
area for creativity,” says Simon. “Be positive. Eating gluten-free can be
exciting, thrilling, and wonderful.”

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By Marie Suszynski
Medically reviewed by Lindsey Marcellin, MD, MPH