I Am Losing Energy on a Gluten-Free Diet
A gluten-free diet eliminates all foods containing wheat, barley and rye 1. Gluten is a protein found in these foods that causes an autoimmune response in people with celiac disease. The only way to prevent celiac disease from causing symptoms such as digestive distress, skin rashes and weakness, or from developing into other autoimmune conditions, osteoporosis or cancer, is to follow a 100 percent gluten-free diet. If you are following a gluten-free diet, but experiencing lackluster energy and fatigue, consider the structure of your plan and ensure you are still getting proper nutrition.
Significance
A gluten-free diet excludes traditionally made breads, pasta, crackers, pizza and foods derived from wheat, such as:
- soy sauce
- beer
If these foods are staples of your diet, you may feel that a gluten-free plan leaves you limited options. A gluten-free diet is supposed to improve your health not leave you feeling lethargic and devoid of energy.
Low-Carb Pitfall
Does Old-Fashioned Oatmeal Contain Gluten?
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If you are new to a gluten-free plan, you may be confused as to what you can eat. As a result, you may be inadvertently limiting your intake of nutrients that provide your body with energy. Carbohydrates are the primary source of energy for the body. While wheat, barley and rye are sources of carbohydrates, they are not the only sources. If your gluten-free plan has become a low-carb plan because you are afraid all grains, cereals and breads are off-limits, you might experience energy loss.
- If you are new to a gluten-free plan, you may be confused as to what you can eat.
- If your gluten-free plan has become a low-carb plan because you are afraid all grains, cereals and breads are off-limits, you might experience energy loss.
Food Options
A gluten-free diet can still include wide variety of energy-boosting foods. Also look for pasta made with quinoa or brown rice flour, breads made with buckwheat or millet and gluten-free bars and cereals 1.
Considerations
Side Effects of Semolina
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A side effect of celiac disease is iron-deficiency anemia, which is characterized by fatigue and energy loss. If you are new to a gluten-free diet, your intestines may not have healed enough to absorb iron and bring your stores up. Ask your doctor if you would benefit from an iron supplement. If you are following a gluten-free diet, and feel you are ingesting enough carbohydrates, your lack of energy might be because you have not truly removed all the gluten from your diet. Even the smallest trace of gluten can make your symptoms persist. Consider replacing all pots and pans in your kitchen to remove all traces of gluten, read food labels and look for products that may be cross contaminated with wheat or that contain hidden gluten ingredients such as barley malt syrup, malt vinegar, wheat starch or enzymes. One of the symptoms of celiac is fatigue; if you have not fully healed, you will continue to feel devoid of energy.
- A side effect of celiac disease is iron-deficiency anemia, which is characterized by fatigue and energy loss.
- One of the symptoms of celiac is fatigue; if you have not fully healed, you will continue to feel devoid of energy.
Related Articles
References
- "Living Gluten-Free for Dummies;" Danna Korn; 2006
- Roszkowska A, Pawlicka M, Mroczek A, Bałabuszek K, Nieradko-iwanicka B. Non-Celiac Gluten Sensitivity: A Review. Medicina (Kaunas). 2019;55(6) doi:10.3390/medicina55060222
- Jones AL. The Gluten-Free Diet: Fad or Necessity? Diabetes Spectr. 2017;30(2):118–123. doi:10.2337/ds16-0022
- Parzanese I, Qehajaj D, Patrinicola F, et al. Celiac disease: From pathophysiology to treatment. World J Gastrointest Pathophysiol. 2017;8(2):27–38. doi:10.4291/wjgp.v8.i2.27
- Elli L, Branchi F, Tomba C, et al. Diagnosis of gluten related disorders: Celiac disease, wheat allergy and non-celiac gluten sensitivity. World J Gastroenterol. 2015;21(23):7110–7119. doi:10.3748/wjg.v21.i23.7110
- Choi JM, Lebwohl B, Wang J, et al. Increased prevalence of celiac disease in patients with unexplained infertility in the United States. J Reprod Med. 2011;56(5-6):199–203.
- Elkan AC, Sjöberg B, Kolsrud B, Ringertz B, Hafström I, Frostegård J. Gluten-free vegan diet induces decreased LDL and oxidized LDL levels and raised atheroprotective natural antibodies against phosphorylcholine in patients with rheumatoid arthritis: a randomized study. Arthritis Res Ther. 2008;10(2):R34. doi:10.1186/ar2388
- Leonard MM, Cureton P, Fasano A. Indications and Use of the Gluten Contamination Elimination Diet for Patients with Non-Responsive Celiac Disease. Nutrients. 2017;9(10):1129. Published 2017 Oct 18. doi:10.3390/nu9101129
- Rai S, Kaur A, Chopra CS. Gluten-Free Products for Celiac Susceptible People. Front Nutr. 2018;5:116. Published 2018 Dec 17. doi:10.3389/fnut.2018.00116
Writer Bio
Andrea Boldt has been in the fitness industry for more than 20 years. A personal trainer, run coach, group fitness instructor and master yoga teacher, she also holds certifications in holistic and fitness nutrition.