Always hungry since gluten-free?

[Jackie.C]

Hi, I’m new to this website.  I’ve been gluten-free for a year or so.  Is anyone else still hungry soon after a meal?  After having a good meal of protein, veggies, starch, salad, within a few hours, I’m hungry again.  It’s so frustrating.  I crave many foods and thankfully gluten-free isn’t hard to find.  Any ideas??

[Scott Adams]

Have you considered increasing the fat content of your meals? 

Increasing the fat content in meals can help individuals with celiac disease feel less hungry by providing longer-lasting satiety, since fats digest more slowly than carbohydrates and proteins. Here are five healthy ways to incorporate more fats into a gluten-free diet:

1. Include sliced avocado in salads, on gluten-free toast, or in smoothies. 
2. Drizzle extra virgin olive oil over salads, vegetables, or use it as a cooking oil for sautéing. 
3. Add a handful of almonds, walnuts, chia seeds, or flaxseeds to your meals or snacks. 
4. Include salmon, mackerel, sardines, or trout in your diet a few times a week. 
5. Opt for full-fat yogurt, cheese, and milk instead of their low-fat counterparts.

Fats take longer to digest compared to carbohydrates and proteins, which helps in maintaining a feeling of fullness for a longer period. Fats play a crucial role in the production of satiety hormones such as leptin, which signal to the brain that you are full. Fats provide a concentrated source of energy, meaning even small amounts can significantly contribute to the feeling of being satiated.

By incorporating these healthy fats into your diet, you can manage hunger more effectively, leading to better overall nutritional balance.

[Jackie.C]

Thank you, Scott for valuable advice. I crave salmon and seafood. I also eat salads constantly. I will follow the recommendation and see how I feel in the next few weeks.

[trents]

Scott has good advice. Also, craving of food can be due to vitamin and mineral deficiencies. If you are relying heavily on gluten free flours and gluten free ready made foods you are not getting much nutrition. Those things aren't required to be fortified like as are mainline products using wheat flour. Are you taking any vitamin and minerals supplements?

[Jackie.C]

No, I am not taking any vitamins.  And I have relied on many gluten-free ready made foods.  I’ll discuss this with my doctor. Thank you!  So helpful.

[trents]

Jackie, unfortunately, medical doctors are not well-trained on nutritional issues and you are not likely to get much interest from you doctor about vitamin and mineral supplements. But on this forum we learn of the nutritional ravages of celiac disease everyday. We routinely suggest that newly diagnosed celiacs start taking a high potency B-complex vitamin, 5,000-10,000 IU of D3, about Magnesium glycinate and zinc daily. Make sure all supplements are gluten free. Costco is a good place to get quality vitamin and mineral products that are gluten free at a good price and if they re gluten free it will say so on the label or the packaging.

Edited June 13, 2024 by trents

[Jackie.C]

I will look into this.  My physician is not familiar with gluten-free diets and supplements.  Love this website and all your help!

[PA Painter]

I wish. I can hardly eat.

[Jackie.C]

From the problems I’ve had, I am now eating what was suggested by the 2 prior replies.  Try eating items, if only a small amount (since it’s hard for you now) that have good fat, nutrients vitamins etc. I was relying on packaged gluten-free foods. Good luck.

[PA Painter]

6 minutes ago, Jackie.C said:

From the problems I’ve had, I am now eating what was suggested by the 2 prior replies.  Try eating items, if only a small amount (since it’s hard for you now) that have good fat, nutrients vitamins etc. I was relying on packaged gluten-free foods. Good luck.

 I have an endoscopy coming up. I discovered that I had celiac after sustaining some pretty nasty damage from GERD. I only ever got GERD and neurological symptoms. The prepackaged meals trigger me too unfortunately. 

[Jackie.C]

I’m so sorry! Isn’t this awful? I’m lactose intolerant also. In the past diagnosed with IBS, and many other crazy things. I’ve had celiac reactions when I get so ill that I crawl into bed with everything on my body hurts.  Finally doing better 

[Jackie.C]

Thank you Scott Adams!  I’m following up to my post on June 14.  I was hungry all the time.  Scott’s suggestions were spot on.  I am no longer craving food and hungry.  I’ve actually lost 9 lbs easily because I’m eating food that keeps me full.  I appreciate having this website to call on for help.