What is Gluten Free Day?
Gluten Free Day is an international awareness day celebrated on May 13th every year. It was launched in 2009 by the Center for Celiac Research to promote education and raise awareness about celiac disease and the gluten free diet.
This special day provides an opportunity to highlight the challenges those with celiac face in avoiding gluten, as well as the importance of proper diagnosis and treatment. Gluten Free Day also helps spread understanding of the health risks associated with gluten for people beyond celiac disease.
Both individuals and organizations can participate in Gluten Free Day. Activites include:
- Attending or organizing local gluten free food festivals, conferences or charity events
- Promoting awareness on social media using the hashtag #GlutenFreeDay
- Educating friends and family about the gluten free diet
- Trying new gluten free products, recipes and restaurants
- Launching new gluten free menus, products or services
- Donating to nonprofits that support gluten free research and education
This international health observance is an opportunity to spread understanding, inclusivity, and better options for managing gluten related disorders worldwide.
The Origins of Gluten Free Day
The pioneer behind the first Gluten Free Day was Danna Korn, a prolific author, speaker and advocate for the celiac community. After her own challenges receiving a celiac diagnosis and adjusting to the gluten free diet, she became passionate about raising celiac disease awareness.
Korn worked with organizations like the National Foundation for Celiac Awareness and Celiac Disease Foundation to establish May as National Celiac Awareness Month starting in 2009. This included proposing Gluten Free Day to coincide with the awareness month.
May 13th was chosen specifically because it’s the birthday of Dr. Samuel Gee, the pioneering 19th century physician who first identified celiac disease. The date connects the historic roots of understanding gluten intolerance with modern efforts to spread education and support those on the gluten free diet.
The inaugural Gluten Free Day on May 13, 2009 was a collaborative success in raising international awareness. Activities spanned across media and retail channels, with participation from consumers, brands and the medical field.
Gluten Free Day has continued annually, steadily growing in popularity and prominence. Major food brands now launch new gluten free products to coincide with May 13th. It has also expanded from a celiac focused day to promote awareness of non-celiac gluten sensitivity as well.
Why is Gluten Free Day Important?
Here are some of the key reasons why this awareness day matters for improving health:
Highlights Medical Issues
Gluten Free Day calls attention to the millions of children and adults suffering from celiac disease and non-celiac gluten sensitivity worldwide. These conditions can impair quality of life and lead to complications if not properly diagnosed and managed.
Spreads Diagnosis Awareness
Awareness events make more people consider gluten as a possible cause of their health issues. This increases the likelihood they’ll get tested, accelerating diagnosis and treatment.
Supports Those Already Gluten Free
For those already following the gluten free diet, Gluten Free Day provides validation and community. It reminds them they aren’t alone in the challenges of avoiding gluten.
Educates the General Public
Gluten Free Day helps teach the average consumer about reading labels, cross-contamination risks, symptoms and the seriousness of celiac disease. This fosters empathy and inclusion.
Expands Gluten Free Options
Increased interest and awareness spurs more selection and availability of delicious gluten free products, menus and recipes. This improves inclusion and quality of life.
Furthers Research
Promoting these issues keeps gluten related disorders top of mind for policymakers, funders and scientists. Prioritizing research leads to better understanding, diagnosis and treatment.
Statistics on Celiac Disease and Gluten Issues
Here is a glance at some key statistics that demonstrate why gluten awareness is still so important for public health:
- 1% of people worldwide have celiac disease, but over 80% remain undiagnosed
- Rates of celiac have risen by nearly 5x in the US since the 1950s
- It takes an average of 4 years for someone with celiac symptoms to be properly diagnosed
- At least 6% of people have non-celiac gluten sensitivity with symptoms
- Gluten exposure in those with celiac can raise risk of death by 600%
- Only 20% of children with celiac follow a strict gluten free diet
- Just 32% of primary care doctors routinely screen for celiac disease
While gluten free dieting has expanded beyond medical necessity, these statistics remind us that serious gluten issues are still underdiagnosed and undertreated. Ongoing education and awareness can help turn these trends around.
Who Should Follow a Gluten Free Diet?
While going gluten free has grown in popularity, it remains a medical necessity for certain groups. These include:
People with Celiac Disease
Lifelong adherence to a gluten free diet is the only treatment for celiac disease. For those with celiac, even small traces of gluten triggers an autoimmune reaction damaging the small intestine.
People with Wheat Allergies
Those with a wheat allergy, especially children, must avoid gluten to prevent potentially life-threatening anaphylactic reactions.
Many with Non-Celiac Gluten Sensitivity
People confirmed to have NCGS experience improvements in gastrointestinal and other symptoms when removing gluten from their diet.
Some with Other Autoimmune Diseases
A gluten free diet may alleviate symptoms and antibodies for some with conditions like Hashimoto’s thyroiditis, rheumatoid arthritis and type 1 diabetes.
Outside of these medical needs, going gluten free is a personal choice that can provide relief of digestion issues for some individuals. However, there is no evidence it benefits health or weight loss for the general population.
Is There a Gluten Free Diet for Weight Loss?
With the popularity of gluten free diets, a common question is whether cutting out gluten can help with losing weight. Here are the key facts:
- No direct link exists between a gluten free diet and weight loss for most people without celiac disease or gluten sensitivity.
- Going gluten free may cause initial weight loss, but this is typically temporary and results from reducing highly processed foods.
- Gluten free substitutes for bread, baked goods and cereals are often higher in calories, fat or sugar.
- Removing gluten only aids weight loss if it also improves a preexisting gluten intolerance or sensitivity.
- For proven weight loss, focus on an overall healthy diet and lifestyle rather than gluten removal.
While gluten itself does not cause weight gain in most people, going gluten free can have an indirect positive or negative impact on your waistline. Pay attention to nutrition labels and ingredients when replacing gluten foods.
Gluten Free Diet Basics
For those who medically require a gluten free diet, following it strictly is the foundation. Here are the central guidelines:
Avoid Wheat, Barley, Rye
Gluten is found in wheat, barley and rye grains. This includes obvious sources like bread, baked goods and pasta, as well as less obvious ones like soy sauce and beer.
Look for Gluten Free Labels
Choose foods marked “gluten free” on labels, which must contain less than 20 parts per million gluten. Oats should specifically say gluten free due to contamination risk.
Beware Unsafe Grains
Grains like oats, rice, corn and millet are naturally gluten free but high risk for cross-contamination. Opt for certified gluten free varieties.
Focus on Fresh Foods
Emphasize unprocessed whole foods like produce, meats, eggs, nuts, seeds, beans, dairy and gluten free whole grains.
Verify with Manufacturers
If uncertain about ingredients, call or email manufacturers to verify if a product is gluten free.
Being gluten free for medical reasons also requires vigilance in avoiding cross-contamination during cooking and dining out. Support groups can help provide gluten free living tips.
Common Foods to Enjoy Gluten Free
While going gluten free means giving up many beloved bakery staples, you can still enjoy a wide variety of nourishing and delicious foods. Here are some of the most common categories to embrace:
Fruits and Vegetables
All produce is naturally gluten free. Fill your plate with seasonal fruits and vegetables.
Fresh Meats and Poultry
Meat, poultry, fish and eggs are safe as long as they aren’t breaded or marinated in gluten ingredients.
Dairy Products
Milk, plain yogurt, cheeses and butter all typically do not contain gluten.
Legumes and Lentils
Beans, lentils and peas are gluten free protein sources full of fiber.
Nuts and Seeds
Almonds, walnuts, sunflower seeds and nut butters make handy gluten free snacks.
Corn and Rice
Corn tortillas, polenta, rice noodles, brown rice and gluten free oats provide healthy carb options.
Gluten Free Flours
Almond, coconut, chickpea and other alternative flours allow for gluten free baking.
Oils and Vinegars
Olive oil, coconut oil and vinegars like balsamic are gluten free flavor enhancers.
Spices and Herbs
All fresh and dried spices and herbs contain no gluten and provide signature flavor.
Nutritious Gluten Free Grains
While wheat is off limits, incorporating other nutrient-rich gluten free whole grains provides healthy carbohydrates:
Brown Rice
An excellent source of magnesium, manganese and selenium with a nutty flavor.
Quinoa
One of the few plant sources containing complete proteins, and high in fiber and antioxidants.
Buckwheat
Despite the name, buckwheat is gluten free and packed with minerals like iron, zinc and magnesium.
Sorghum
A high antioxidant and micronutrient grain that comes in flours, syrups and snacks.
Teff
Tiny but mighty teff provides 8 essential amino acids, calcium, iron and fiber in each bite.
Amaranth
Pseudograin amaranth is exceptionally high in protein, magnesium, phosphorus, manganese and fiber.
Gluten Free Oats
Certified gluten free oats provide energizing complex carbohydrates and belly-filling soluble fiber.
Rotate through these tasty grains to discover new favorites while keeping your gluten free diet nourishing.
Potential Health Benefits of Going Gluten Free
For those with gluten issues, following a gluten free diet can impart several research-backed health improvements:
Relieves Gastrointestinal Symptoms
Abdominal pain, bloating, gas, constipation and diarrhea often rapidly improve gluten is removed if you have celiac disease or gluten intolerance.
Repairs Gut Damage
The intestinal villi damaged by celiac disease can fully heal and regenerate when gluten is eliminated long-term.
Reduces Systemic Inflammation
Gluten prompting release of inflammatory cytokines and markers may decrease when avoiding gluten if you are sensitive.
Provides Nutrient Absorption
Nutrient absorption impaired by celiac disease is restored with a strict gluten free diet and healed intestines.
Improves Related Autoimmune Diseases
For those with associated autoimmune conditions, a gluten free diet may help calm the immune system and reduce related symptoms as well.
Talk to your doctor to determine if eliminating gluten could benefit any health or medical conditions you have.
Potential Challenges of the Gluten Free Diet
While mandatory for some, there are a few drawbacks associated with gluten free eating to be aware of:
Social and Emotional Difficulties
Feeling left out or burdensome when socializing and traveling for those with celiac disease is common. Strict attention required to labels and menus can cause anxiety and frustration as well.
Higher Food Costs
Gluten free specialty products are on average 159% to 267% more expensive than regular equivalents, increasing food budgets.
Nutritional Deficiencies
Cutting out whole grains can increase risk for lowered fiber, B vitamins, iron and magnesium intake without care to replace them.
Other Intolerances Can Develop
Removing gluten may reveal other underlying food intolerances to FODMAPS or dairy, for example, that lead to continued symptoms.
Working with a registered dietitian knowledgeable about celiac disease can help overcome these hurdles while improving nutrition.
A Sample 1-Day Gluten Free Meal Plan
Eating delicious and satisfying gluten free meals is achievable with some adaptation. Here is one day of healthy gluten free eating:
Breakfast
- Gluten free oatmeal cooked in almond milk with pecans and blueberries
- Scrambled eggs
- Coffee or tea
Lunch
- Roast beef sandwich on gluten free bread with lettuce, tomato and avocado
- Carrot sticks
- Greek yogurt
Dinner
- Quinoa stuffed peppers
- Baked sweet potato fries
- Steamed broccoli
- Poached pears
Snacks
- Apple slices with peanut butter
- Popcorn tossed in olive oil
- Hard boiled eggs
- Strawberries and dark chocolate chips
With some adaptable substitutions, you can enjoy nutritious and tasty gluten free cuisine.
Celebrating Gluten Free Day
Gluten Free Day offers the perfect opportunity to expand your knowledge, lend your support and celebrate progress made in improving diagnosis, inclusion and gluten free options. Here are some great ways to observe this year’s event on May 13th:
- Wear green in solidarity and share your support on social media
- Attend a local gluten free festival or restaurant specials in your community
- Talk to friends and family about your gluten free needs
- Order from a dedicated gluten free bakery or pizza shop
- Enjoy a menu free of gluten worries at a restaurant with
FAQs
When is Gluten Free Day?
Gluten Free Day is observed annually on May 13th.
Who started Gluten Free Day and why?
Author and celiac advocate Danna Korn helped establish Gluten Free Day in 2009 along with celiac organizations. The purpose was to promote education and awareness of celiac disease and gluten-related disorders.
What happens on Gluten Free Day?
Activities include awareness campaigns on social media, local events like festivals and conferences, new product launches, restaurant specials and charity fundraisers.
Should I go gluten free if I don't have celiac disease?
Only those medically diagnosed with celiac disease or gluten sensitivity require a gluten free diet. Going gluten free provides no inherent health benefits if you do not have a gluten issue.
How can I get involved in Gluten Free Day?
You can participate by wearing green, promoting awareness on social media, supporting gluten free brands and restaurants, educating others and donating to relevant nonprofits.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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