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Gluten Free Diet-Pitfalls and Mistakes

gluten free diet mistakes

Gluten Free Diet-Pitfalls and Mistakes

If you are new or inexperienced to the gluten free diet, you might feel a little overwhelmed. There is a lot of information to digest (pun intended). Mistakes and misconceptions about the diet are rampant. So it is important to take some time to get properly acquainted with the potential pitfalls and mistakes people make when going on a gluten free diet. Keep in mind that even small doses of gluten can create inflammatory damage that can last for months. If you are trying to recover from an autoimmune disease, small mistakes can delay your progress tremendously.

Grab you notepad (you will want to take notes) and push play below.

Click here for video transcript.

Top 9 Reasons Why a Gluten Free Diet Fails

There are many reasons a gluten free diet fails. Make sure your diet is on track, because the frustration caused by a lack of improvement is one of the biggest reasons people prematurely quick the gluten free diet. Also keep in mind that it can take up to two months on a gluten free diet for symptoms to start improving. The following is a synopsis of the 9 most common mistakes people make when going gluten free:

  1. Grains like oats, corn, and rice are still being consumed.
    • This is a common cause of gluten-free whiplash. Going on a gluten free diet in the strict sense of the definition means not eating any grain.
    • If you are only wheat, barley, and rye free, you’re going to feel better for the first few months, but then symptoms are going to come back and many old and new problems will develop.
  2. Shopping the gluten free aisle.
    • The most toxic aisle in the store.
    • Gluten-free products are 99% highly processed, highly refined, and contain added hydrogenated fats and added sugars.
    • These products contain corn (GMO), oats, and rice. For a detailed break down on grain induced damage read this post.
  3. Gluten mimicking foods are being consumed.
  4. Hard to digest foods like nuts, seeds, and legumes are being consumed.
    • Chemicals in seeds and legumes will shut down digestion and irritate the gut lining.
    • Coffee is a gastric irritant.
    • Food gums and additives can cause gut inflammation and digestive problems.
    • FODMAPS, carbohydrate-based agents that can be very hard to break down.
  5. Your Microbiome is disrupted
    • Alteration of the gut’s normal flora is a common side effect of gluten consumption
    • Long term antibiotic use can strip the gut’s healthy bacteria.
  6. You have other food allergies or  sensitivities
    • Gluten is a known cause of leaky gut, the precursor to developing food allergies and sensitivities
    • These food allergies/sensitivities cause persistent inflammation.
    • Consider getting lab tested for additional food sensitivities, and avoid foods you are reacting to.
  7. You Have Nutritional deficiencies
    • Deficiencies can be in result of gluten/grain consumption and medication use.
    • Supplementation will allow the body to repair damage and accelerate the healing process.
    • Consider asking your doctor for the appropriate lab tests to detect deficiencies.  If your doctor will not run them, you can access directly here.
  8. Grains are exposing you to – Environmental Chemical Toxicity
    • Pesticides & Herbicides (Glyphosate)
      • Serotonin and Melatonin deficiencies
      • Inability to fall asleep
      • Molybdenum deficiency
      • Cobalt deficiency
    • Atrazine – a common weed killer
  9. You Body is in a state of chronic inflammation and your tissues are damaged
    • Long term gluten exposure causes multiple tissue inflammation. This can leave your body in a state that challenges healing and repair.
    • You may have been suffering from chronic pain for years and are on multiple medications.
    • You have developed several nutritional deficiencies linked to grain consumption or medication use.
    • Your gut is already damaged which interferes with proper absorption of nutrients.

Additional Resources For Going Gluten Free

What Gluten Free Diet Mistakes Have You Made?

As always, if you have something to add to the list, make sure to chime in below.

Always looking out for you,

Dr. Osborne – The Gluten Free Warrior

19 Responses

  1. Is it true sourdough bread that has fermented for 24 hours shuts down the gluten? What about the rye flour used in some sourdough bread?

  2. Thank you for bringing this to light. I changed my life when my son was diagnosed with Autism at age 4. We put the whole family on the GAPS Diet (a great diet for anyone trying to get healthy and avoid toxins/gluten/grains). He got better (he’s 9 now with no diagnosis) and I lost 50 pounds without being hungry. My husband lost 40 and my other son’s asthma got much better and his night terrors stopped. We did the diet for 2 years and have reintroduced some foods back like organic potatoes and red or black rice. I’ve noticed when I get lazy and buy packaged gluten free items, we pay for it later. Gluten is a good ingredient to eliminate first but you must go further and get rid of grains and toxins. The synergistic toxicity is killing us. Take out colorings, fluoride (watch the YouTube video Fluoride: Poison on Tap), suntan lotion, and other products/chemicals you put on or in you. We now eat quinoa without issue but that seems to be the only safe grain type food we can eat. Love making cauliflower rice as a replacement. Thinking about making a recipe book now that I’ve learned so much and can prepare a tasty meal instead of just a GAPS Diet meal. Hope others read this with hope. Go for it! You won’t regret it. I know it’s hard and expensive to make this change but I would not go back for all the money in the world.

    1. Becky, my son is 2.5 and still wakes up at night crying, stopped eating well, and started to throws a lot of tantrums. You mentioned that your son was diagnosed with autism at 4. How was he prior to diagnosis?
      I have Lyme disease and was pregnant and breast fed him not knowing it.
      He did get 1st set of vaccines at 2 mo old ( how stupid of me!! ), but none after that.

    1. Hank,
      You don’t. The unfortunate reality is, that person has to want to make a change, or the person has to become ill and recognize that change is necessary.

  3. Hello from Poland,
    First of all, thank you so much for your priceless advice and information :). I suffered from joints, muscle, ligaments, and tendons pains and now, after going on a diet and following your instruction, I feel 80% better! However, probably due to some deficiencies I have developed tetany (hypocalcemic – ionized calcium deficiency and probably gastric). I have symptoms rather rarely, but when they appear, I feel really bad (tingling in my limbs, brain fog,pains, diarrhoea and stomach pain). Could you advise me what to do? I have been to many doctors who say I have an immune problem and that is the way it is going to be. By the way, most of them tell me I should start eating normally, which I know I shouldn’t do.
    All the best to you,

  4. I think a number 10 should be… 10. Almost impossible to follow. Everytime I think I’m doing something right, I read that it is wrong!
    Also, doc! You did not answer the nut confusion. I eat nuts regularly. Now your #4 suggest not to. You give these, but don’t back any of it up. Number 11… Confused and throw in the towel!

  5. I think a number 10 should be… 10. Almost impossible to follow. Everytime I think I’m doing something right, I read that it is wrong!
    Also, doc! You did not answer the nut confusion. I eat nuts regularly. Now your #4 suggest not to. You give these, but don’t back any of it up. Number 11… Confused and throw in the towel!

  6. I was told to avoid certain foods for a number of months or a year. Do you think they should be avoided forever. I know gluten and dairy still affect me as does even GF bread. But most don’t make me feel nauseous now and some never did. I was told I could reintroduce all in time. I’ve been GF and for the most DF for 4 years.

    1. Maree,
      It depends. How were you tested? It is possible to develop food allergies. It is also possible to restore your gut and regain the ability to eat those foods again.
      All the best,
      Dr. O

  7. I am taking your Ultra Nutrients Multivitamins to help with my healing however it seems like I need more than that. I was reading about how beneficial Vitamin c is. Also, my cuticles and fingernails seem to be showing signs of thyroid problems, what supplement can I take for that? I know I should go to a doctor to be screened however, I am not able to go to a doctor at this time. Please help me.

  8. I would love to get more info about the research on the true gluten free diet. My Dr. don’t know about all grains containing gluten. I would love to educate him! Thanks

  9. For years I have had post nasal congestion and throat phlegm. I’m constantly having to clear my throat. It’s annoying and embarrassing. Over the years I have tried numerous medications, been to several doctors including allergists and an ear, nose, and throat specialist. I have had skin tests to see if I’m allergic to anything. All negative. I have recently (5 days ago) decided to try a gluten free approach. I’m new to a GF diet. Do you think this might help my problem?

    Thanks, Maureen

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