6 Mistakes You're Making on a Gluten-Free Diet

Find out if you’re making these all-too-common diet mistakes.

6 Mistakes You're Making on a Gluten-Free Diet

These days, gluten-free diets are as popular as ever. With so many people abandoning gluten in the name of digestive health and overall wellness, there is a lot of misinformation floating around that may be causing you more harm than good. Megan Casper, M.S., RDN, owner of Megan Casper Nutrition, and writer for Nourished Bite is here to separate fact from fiction and provide you with tips so you can safely embark on this diet the right way.

More: Quiz: Do You Have a Gluten or Wheat Sensitivity?


You don’t actually need to be gluten-free.

Many people lose weight on a gluten-free diet because they’re sticking to a diet in general, not because gluten causes weight gain. Instead of going gluten-free to cut out carbohydrates, try cutting down on processed grain products and switching in whole grains, beans, nuts and vegetables. Try quinoa, sorghum, millet, rice, and buckwheat instead of wheat.

Tip: Before going on a gluten-free diet, make sure to be tested for IgA anti-gliadin antibodies to see if you have a gluten sensitivity.

Watch: 5 Hidden Signs You Might Have a Gluten Allergy

Q: I end up overeating because it makes me feel better and I never really get full. I'd like to lose weight but this makes it hard. Any suggestions?

A: Being persistently hungry can cause big trouble. So can overeating for comfort/pleasure. These two behaviors, say researchers from Baylor University's Children's Nutrition Research Center, are controlled deep within your brain by serotonin-producing neurons, but operate separately from each other — one in the hypothalamus, the other in the midbrain. They both can, however, end up fueling poor nutritional choices and obesity.

Eating for Hunger

When hunger is your motive for eating, the question is: "Does your body know when you've had enough?" Well, if you are overweight, obese or have diabetes you may develop leptin resistance and your "I am full" hormone, leptin, can't do its job. The hormone's signal to your hypothalamus is dampened, and you keep eating.

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