¿Es una dieta sin gluten mejor para los adultos mayores?

Eliminating gluten may help some older adults feel less bloated and more energetic, but it can also be detrimental to the well-being of others. You have probably noticed the gluten-free trend from the grocery store shelves to the menus of your favorite restaurants. 

The idea of removing bread and pasta from your diet might seem like the key to maintaining good health as you age. Indeed, it can help some people digest food better, reduce bloating, and ease joint pain.

However, there is a downside to going gluten-free without a valid medical reason. Eliminating gluten from your diet can also possibly result in the loss of valuable nutrients necessary for proper body function. So, is a gluten-free diet really a healthier choice? Keep reading to find out. 

What Is a Gluten-Free Diet? 

People on a gluten-free diet completely avoid foods that contain gluten. Gluten is a protein found in wheat, barley, and rye. When people think of gluten, they often think of bread or pasta. However, gluten can be present in other foods such as soups, sauces, cereals, and snack foods. 

For people with celiac disease, gluten causes damage to the small intestine and can lead to serious health problems. Those with non-celiac gluten sensitivity may suffer bloating, fatigue, or joint pain.

Following a gluten-free diet means choosing foods that are naturally gluten-free, such as fruits, vegetables, lean proteins, grasas saludables, and gluten-free grains like quinoa, corn, amaranth, buckwheat, oats (certified gluten-free), sorghum, rice, and teff. It is important to note that a gluten-free diet is not automatically healthier for everyone. It should be carefully planned to ensure that you do not have any nutrient deficiencies. Consult a registered dietitian and your primary care physician if you are concerned about nutrient deficiencies.

Who Should Eat a Gluten-Free Diet?

Not everyone needs to follow a gluten-free diet. There are specific health conditions that make gluten-free diets necessary for affected individuals.

1. Patients With Celiac Disease 

People with celiac disease must follow a gluten-free diet to manage their condition. Celiac disease is an autoimmune disease that causes the body to react against gluten, which results in damage to the small intestine. The damage causes symptoms such as diarrhea, weight loss, and malnutrition. Even a trace of gluten can cause an autoimmune reaction in your body.

2. Non-Celiac Gluten Sensitivity Sufferers 

If you do not have celiac disease but experience negative physical symptoms after eating gluten, then you could have non-celiac gluten sensitivity. People with this issue may have the following symptoms: bloating, stomach pain, fatigue, and brain fog. Going gluten-free can help people with this sensitivity feel better without intestinal damage.

3. Wheat Allergy Patients 

If you are allergic to wheat, you will have an immune system response to its protein content. You could experience hives, rashes, difficulty breathing, or even anaphylaxis, which is a severe and potentially life-threatening allergic reaction. Adhering to a wheat-free diet will prevent allergic reactions.

4. People Following Other Medical Guidance

Gluten reduction is not usually prescribed for digestive disorders, but some doctors may suggest it as a treatment for irritable bowel syndrome and other related conditions. In the absence of specific evidence-based medical advice, there is no reason for the average person to remove gluten from their diet. 

Benefits of a Gluten-Free Diet for Older Adults 

Here is how a gluten-free diet may improve daily life:

1. Fewer Digestive Issues 

For older adults who have gluten sensitivity or intolerance, eliminating gluten will lead to relief from stomach problems. When the digestive system is no longer reacting to the gluten, you will experience less cramping, gas, and diarrhea. 

2. Less Joint Pain and Inflammation 

Gluten can also cause inflammation in those who are sensitive to it, aggravating arthritis and joint pain. For older adults who are sensitive to gluten, cutting it out of their diets can mean less joint pain and stiffness, making it easier to move around. 

3. More Energy 

For older adults who have a gluten sensitivity or intolerance, a gluten-free diet will improve their energy over time. This means you can do more daily tasks and hobbies without feeling completely drained. As there are no longer digestive issues to contend with, there is more energy to draw on for daily tasks.

4. Improved Nutrient Absorption 

If your body does not tolerate gluten, it will irritate the small intestine and can lead to malabsorption of key vitamins and minerals in people with celiac disease. But the gut heals after adopting a gluten-free diet, which restores nutrient absorption capabilities and helps prevent aging-related deficiencies that older adults commonly face.

Side Effects of a Gluten-Free Diet for Older Adults

Going gluten-free can help, but it also comes with the following trade-offs:

Possible Nutrient Deficiencies 

Gluten-free diets may lead to deficiencies in fiber, iron, calcium, and specific B Vitamins. Make sure you find alternate sources of these vitamins and minerals; otherwise, you may suffer weakened bones, reduced energy, and a general decline in health.

More Expensive 

Due to popular demand, gluten-free foods can be much more expensive than foods that contain gluten. Wheat-free breads, pastas, and snacks typically cost significantly more, which can strain the budgets of older adults living on retirement savings or those who are on a fixed income.   Gluten free products may also be lower in minerals and vitamins such as iron, zinc, calcium, magnesium, vitamin D, vitamin B12, folate, and fiber.

Fewer Meal Options 

The number of available food choices decreases with a gluten-free diet, and eating at social events can become challenging. Gluten is often found in traditional foods, baked goods, and sauces. You may feel restricted or excluded from meals you used to love. Eating becomes less convenient and sometimes less enjoyable in social situations.

Reduced Fiber Intake 

Whole wheat and other gluten grains are excellent sources of fiber, promoting digestive health and heart health. Older adults who eliminate gluten put themselves at risk of not getting enough dietary fiber. This can lead to constipation and other digestive issues, which is why it is vital to get fiber from other plant sources, such as fruits, vegetables, nuts, seeds, and gluten-free grains.

Conclusión 

Following a gluten-free diet can have true health benefits for older adults who suffer from celiac disease, gluten sensitivity, or a wheat allergy. However, for many, eliminating gluten from the diet is not necessary and may even lead to new health issues. Understanding your personal health requirements and working with proper guidance enables you to adjust your diet accordingly. It is always best to check with your primary care provider and a registered dietitian before removing gluten, to ensure it is the right step for your health.