Gluten is the protein found in wheat, rye, barley and oats. If someone with celiac disease ingests foods containing gluten, they suffer intestinal damage. This damage causes malabsorption of nutrients, resulting in severe digestive disorders, including being underweight.
Gluten-free diet puts you at risk for excessive weight gain
The only treatment for celiac disease is to follow a gluten-free diet for life. If you've been underweight for most of your life and have recently been diagnosed with celiac disease, you're likely to gain weight on the gluten-free diet.
Your intestines heal on this diet, and so your body is now able to absorb nutrients. Your body can now build much needed muscle and fat stores.
Gluten-free foods, especially breads and baked goods, are higher in fats and sugars than those made with wheat or other cereal grains. The added fats and sugars are needed to compensate for the lack of gluten during the cooking or baking process. Unfortunately, the diet that heals you may also put you at risk for becoming overweight.
Manage your weight with fresh foods and an exercise plan
If you've recently started a gluten-free diet, or have been following one for some time and find yourself gaining a little too much weight, follow these few simple guidelines to aid in weight management.
- Eat four to six small portioned meals a day. Include a variety of foods in your meals to ensure a proper nutritional balance.
- Include foods that encourage nutrient absorption, such as avocados, oily fish and black pepper. Drink lavender tea before your main meal of the day and drink plenty of water throughout the day.
- Limit the amount of packaged gluten-free foods and baked goods in your diet. Instead of two gluten-free cookies for dessert, have one cookie and a bowl of sliced strawberries.
- Continually increase the amount of fresh foods and decrease the amount of packaged foods. If possible, learn to cook gluten-free bread and baked goods from scratch, as these will have less fats and sugars than processed or packaged food.
- Gradually integrate a vigorous exercise routine. Do a few yoga exercises after each meal, working up to a routine that includes low impact aerobics and strength training exercises. The exercises aid in digestion as well as promote caloric burn.
- Step on the scale once a week only. Do not obsess over the number. If you are five to ten pounds over the "ideal" weight of someone of your age and height, you needn't worry. If your weight gain passes that mark, consult with your physician about further aid in weight management.
Those with celiac disease need to focus on their digestive health. You need carbohydrates, and that means you need foods higher in fats and sugars. Balance this need with a healthy exercise routine to help you manage your weight while on a gluten-free diet.
Sources:
University of Chicago Celiac Disease Center, "The Problem of Weight Gain in Adults with Celiac Disease" (accessed September 10, 2010)
Rodale.com, "Gluten Free Eating: Important for Some, Not Necessary for Everybody" (accessed September 10, 2010)
Shelly McRae - Shelly McRae has a background in technical writing and design. As a writer she covers several topics including home improvement, gardening ...
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