Eating a fiber-rich diet may help promote healthy bowel movements 29 , In addition, many gluten-free substitutes for wheat-based products are low in fiber. This could be another reason why constipation is common on a gluten-free diet This is because gluten-free products cost manufacturers more money to make.

For example, gluten-free foods must pass stricter testing and avoid cross-contamination. Celiac disease is also associated with a significant social burden, which can make traveling and eating at restaurants more challenging That said, you can still socialize while following a gluten-free diet.

It simply requires a little extra preparation beforehand. People who follow a gluten-free diet may be at risk of nutritional deficiencies and prone to constipation. Following a gluten-free diet can also be more expensive compared with eating a gluten-containing diet and may make social situations difficult.

While it has many health benefits, it may not be suitable for everyone. Though certain situations may arise that can make it hard to stick to a gluten-free diet, taking steps like reading food labels and planning ahead can help.

Those with celiac disease, NCGS, and other gluten-related disorders need to avoid it, as it can cause harmful symptoms. While a gluten-free diet can be restrictive, there are plenty of nutritious and delicious options available. Eating more fruits, vegetables, lean protein, dairy, and healthy fats can enhance overall health, and with careful planning, it can meet your nutritional needs.

Supplements may still be needed, so working with a healthcare professional like a registered dietitian can be very helpful in creating a dietary plan that meets your needs. A gluten-free diet may provide many health benefits, especially if you have celiac disease or a gluten-related disorder.

If you do, following a gluten-free diet can help ease digestive symptoms, reduce inflammation, and boost your energy levels. Try this today: Though transitioning to a gluten-free diet can be challenging, there are lots of delicious and nutritious foods you can enjoy.

Check out this article for a comprehensive list of over 50 gluten-free items you can easily add to your diet. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Here are the 14 best gluten-. If you have celiac disease or a gluten sensitivity, it's important to avoid the protein gluten. Here are 8 gluten-free grains you can eat instead.

It can be tricky to find gluten-free snacks that aren't packed with sugar and calories, but you can make your own healthy options.

Here are 21 quick…. Discover which diet is best for managing your diabetes. Getting enough fiber is crucial to overall gut health. Let's look at some easy ways to get more into your diet:. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect.

Medically reviewed by Kathy W. Warwick, R. What is gluten? Gluten-related disorders What to avoid What to eat and drink Sample meal plan Health benefits Potential downsides 6 tips Bottom line The protein gluten is found in items like wheat products, beer, and pasta. Why some people should avoid gluten.

What to avoid. What to eat and drink. Sample gluten-free meal plan. Pros and cons of a gluten-free diet. Potential downsides of a gluten-free diet. Helpful tips. The bottom line. Just one thing Try this today: Though transitioning to a gluten-free diet can be challenging, there are lots of delicious and nutritious foods you can enjoy.

Was this helpful? How we reviewed this article: History. Apr 4, Written By Ryan Raman, Rachael Ajmera, MS, RD. Mar 6, Medically Reviewed By Kathy Warwick, RD, LD. Share this article. Read this next.

Call us to find out more about how we can work with you to assess your gut health, biochemistry and to help develop a healthy sustainable diet and lifestyle. The above information is intended to be general, educational advice only, on topics which are of interest to us.

It is not intended to represent specific or individual health or medical advice and is not specific to your situation. The below information is educative and is not intended to advertise any service. Before making any decisions in relation to your health, you should always discuss your individual situation with your own health practitioners to ensure that any advice you have read is right for you.

Jarrod Cooper - ND is the founder of Advanced Functional Medicine Australia. He is a Naturopathic Doctor with extensive functional medicine training from leading practitioners in the USA and worldwide.

He is leading the way with advancements of functional medicine, clinically implementing worldwide best practices in Functional Medicine throughout Australia. Jarrod consults in person from Perth, Western Australia and also online via Telehealth throughout Australia and worldwide.

Get functional medicine information and tips on how to manage your health delivered to your inbox. Save my name, email, and website in this browser for the next time I comment.

The negative side effects of a gluten-free diet. Share on Twitter Tweet. Share on Pinterest Share. Share on LinkedIn Share. What is gluten? Gluten is a protein complex naturally found in: Wheat Barley Rye Spelt Kamut Gluten is naturally occurring, but it can be extracted, concentrated and added to food and other products to add protein, texture and flavour.

All of the following flours have gluten: Enriched flour with added vitamins and minerals Farina, milled wheat usually used in hot cereals Graham flour, a course whole-wheat flour Self-raising flour, also called phosphate flour Semolina, the part of milled wheat used in pasta and couscous [2] Gluten is found in foods such as beer, ale, porter, stout, breads, bulgur wheat, cakes and pies, sweets, cereals, biscuits, crackers, croutons, chips, gravy, imitation meat or seafood, malt, malt flavouring and other malt products barley , pastas, processed meats, salad dressings, sauces, including soy sauce wheat , soups and bouillon or soup mixes.

How does gluten affect the body? Symptoms of gluten intolerance include: If you have gluten intolerance, you might experience many different symptoms when you eat foods containing gluten. Common symptoms are: Stomach bloating and pain Diarrhoea, constipation, or vomiting Tiredness or fatigue Bone or joint pain Headaches Numbness Depression Dermatitis When is a gluten-free diet beneficial?

Benefits include: improves energy levels promotes healthy weight gain eliminates bloating reduces joint pain reduces the frequency of headaches reduces depression reduces lactose tolerance improves bone health What are the possible negative effects of a gluten-free diet? It may disrupt your gut microbiome Wheat is a good source of prebiotics, which are essential for gut health.

Gluten-free sources of prebiotics include: Garlic Onion Green plantain and banana flour Tiger nut Artichoke Asparagus Chicory Berries Legumes if tolerated Gluten-free foods made with acellular carbs may also promote the growth of inflammatory gut bacteria while the gums and emulsifiers are commonly used in gluten-free processed foods have been found to disrupt the gut microbiota and inflame the gastrointestinal mucosa.

Examples of foods with insoluble fibre include: Quinoa Buckwheat Millet Wild and brown rice Nuts almonds, walnuts, pecans Fruits strawberries, papayas, mangoes Vegetables cucumber, asparagus, okra You may be eating foods that contain some gluten It can sometimes be difficult to ensure that everything you eat contains absolutely no gluten.

The key takeaway Base your diet around healthy lean meats, omega-3 oils, fresh fruits and vegetables, seeds and nuts. These include: Amaranth Arrowroot Bean flours garbanzo, fava, Romano, etc.

Buckwheat, buckwheat groats kasha Cassava flour Chia seeds Corn maize , cornmeal Flax, flax meal Hominy Manioc flour Mesquite flour Millet Montina flour Nut flours and meals almond, coconut, hazelnut, etc. Oats gluten-free Pea flour Potato flour, potato starch Quinoa Rice all , rice bran Sago Sorghum flour Soy flour Tapioca flour Teff Yucca [9] You can also get carbohydrates from gluten-free foods such as sweet potatoes, squash, plantains and whole fruit.

How we can help At Advanced Functional Medicine, we clinically find many patients do better on a gluten free diet or a low grain diet, at least while they are in the healing process. Jarrod Cooper — ND Jarrod Cooper - ND is the founder of Advanced Functional Medicine Australia.

Welcome back! Join the Schär Club Register. Why those without celiac disease may try a gluten-free diet: Apart from for people with coeliac disease and non-coeliac gluten sensitivity, there is no medical consensus on prescribing the gluten-free diet for other health problems.

For these reasons and others, many people have adopted the gluten-free diet. What happens if people who are not suffering from coeliac disease eat gluten-free?

Gluten-free side effects for non-coeliacs and how to avoid them If you decide to go gluten-free even though this is not a treatment you have been told to follow for a specific health reason, it can become harder to eat a fully balanced diet.

Lack of fibre For many people, wheat is a major source of dietary fibre, which is essential for properly functioning bowels. Nutritional deficiencies Fortified breads and cereals are a major source of B vitamins for many people, but gluten-free flours are usually not fortified.

Weight gain A person who has had coeliac disease and switches to the gluten-free diet will probably gain weight as their intestine recovers from the damage caused by the autoimmune reaction and absorption of nutrients improves. Tips for a gluten-free diet if you are non-coeliac To make sure you eat plenty of fibre, eat as many gluten-free whole grain products as you can.

Other interesting articles. Coeliac disease: a clinical chameleon. Wide range of symptoms and coexisting conditions. Medical diagnosis: coeliac disease. Suspected coeliac disease See your doctor. Coeliac disease vaccine.

Coeliac disease is an autoimmune disorder, and not a disease caused by infection by a virus or bacteria. Gluten reaction - What happens and what to do if a coeliac eats gluten? The only known effective treatment for coeliac disease is a strict gluten free diet, but all coeliac patients will know that it is extremely difficult to avoid mistakes.

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However, understanding and following a strict gluten-free diet can be challenging, possibly requiring the guidance of a registered dietitian to learn which foods contain gluten and to ensure that adequate nutrients are obtained from gluten-free alternatives.

Other conditions that may require the reduction or elimination of gluten in the diet include:. It is important to note that gluten is a problem only for those who react negatively to it, or test positive for celiac disease.

Most people can and have eaten gluten most of their lives, without any adverse side effects. But does this side effect occur in people without a true gluten intolerance, and can the reverse be suggested in that the avoidance of gluten might sharpen the mind?

A large cohort study disagrees. comparing women with the highest and lowest gluten intakes. The lack of association remained even after excluding women with a dementia or cancer diagnosis. Unless a person has diagnosed celiac disease, a wheat allergy, or a gluten sensitivity, current evidence does not support that eating gluten increases inflammation in the brain or negatively affects brain health.

This is essentially a diet that removes all foods containing or contaminated with gluten. Along with consuming naturally gluten-free foods in their whole form like fruits , vegetables , legumes, nuts , seeds, fish, eggs , and poultry, the following whole grains are also inherently gluten-free:.

Often, these foods are made with processed unfortified rice, tapioca, corn, or potato flours. Interestingly, studies show that people who do not have celiac disease are the biggest purchasers of gluten-free products. In fact, research following patients with celiac disease who change to a gluten-free diet shows an increased risk of obesity and metabolic syndrome.

This could be partly due to improved intestinal absorption, but speculation has also focused on the low nutritional quality of processed gluten-free foods that may contain refined sugars and saturated fats and have a higher glycemic index. The contents of this website are for educational purposes and are not intended to offer personal medical advice.

You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source. The Nutrition Source Menu. Search for:. Home Nutrition News What Should I Eat? What is Gluten? Gluten and Health Benefits Gluten is most often associated with wheat and wheat-containing foods that are abundant in our food supply.

Many studies have linked whole grain consumption with improved health outcomes. For example, groups with the highest intakes of whole grains including wheat servings daily compared with groups eating the lowest amounts less than 2 servings daily were found to have significantly lower rates of heart disease and stroke, development of type 2 diabetes, and deaths from all causes.

Other conditions that may require the reduction or elimination of gluten in the diet include: Non-celiac gluten sensitivity, also referred to as gluten sensitive enteropathy GSE or gluten intolerance —An intolerance to gluten with similar symptoms as seen with celiac disease, but without the accompanying elevated levels of antibodies and intestinal damage.

There is not a diagnostic test for GSE but is determined by persistent symptoms and a negative diagnostic celiac test. Wheat allergy —An allergy to one or more of the proteins albumin, gluten, gliadin, globulin found in wheat, diagnosed with positive immunoglobulin E blood tests and a food challenge.

Compare this with celiac disease, which is a single intolerance to gluten. Symptoms range from mild to severe and may include swelling or itching of the mouth or throat, hives, itchy eyes, shortness of breath, nausea, diarrhea, cramps, and anaphylaxis.

People who test negative for this condition may still have gluten sensitivity. This condition is most often seen in children, which most outgrow by adulthood. Dermatitis herpetiformis DH —A skin rash that results from eating gluten.

It is an autoimmune response that exhibits itself as a persistent red itchy skin rash that may produce blisters and bumps.

Although people with celiac disease may have DH, the reverse is not always true. Does gluten cause brain fog? Some evidence shows that people who eat gluten but have a severe intolerance to it, such as with celiac disease, have a slightly higher risk of developing cognitive impairment.

References Lebwohl B, Cao Y, Zong G, Hu FB, Green PHR, Neugut AI, Rimm EB, Sampson L, Dougherty L, Giovannucci E, Willett WC, Sun Q, Chan AT. Long term gluten consumption in adults without celiac disease and risk of coronary heart disease: prospective cohort study.

Liu S, Stampfer MJ, Hu FB, et al. Am J Clin Nutr. Mellen PB, Walsh TF, Herrington DM. Whole grain intake and cardiovascular disease: a meta-analysis. Nutr Metab Cardiovasc Dis. de Munter JS, Hu FB, Spiegelman D, Franz M, van Dam RM. Whole grain, bran, and germ intake and risk of type 2 diabetes: a prospective cohort study and systematic review.

PLoS Med. Research backs up the psychological struggles detailed by the summit panelists. Celiac disease patients are often told that even one crumb of gluten can cause symptoms, leading to anxiety about eating in general.

But hypervigilance about the gluten-free diet can lead to reduced quality of life for adults and teenagers, Columbia University researchers found in a study. Researchers in reviewed studies examining fatigue in adults with celiac disease. While fatigue may be a natural and transient part of life, in a chronic condition such as celiac disease, these symptoms are unrelieved by adequate sleep or rest.

Once diagnosed, the fatigue suffered by celiac disease patients often improves with the gluten-free diet, though not always, according to the study authors.

Meanwhile, a Beyond Celiac survey of those with celiac disease found that more than 90 percent of about participants reported that they feel fatigued after exposure to gluten. About 70 percent reported irritability and 66 percent anxiety.

Irritability is more commonly seen in children. About 52 percent of participants reported sadness as a symptom of gluten exposure, and about 49 percent reported lack of interest in eating or in food.

Many of these psychological symptoms also overlap with symptoms of depression, which can also be a symptom of celiac disease. Children with celiac disease also suffer psychological impact of the condition. Anxiety, depression and fatigue are common complaints in patients with untreated celiac disease and contribute to lower quality of life.

While anxiety, depression and fatigue may improve within a few months after starting a gluten-free diet, some patients continue to suffer from significant psychological morbidity, according to a study that reviewed scientific papers on the topic published from to Psychological symptoms may affect the quality of life and the dietary adherence, the study concluded.

Celiac disease participants reported greater treatment burden comparable to participants with congestive heart failure and end stage renal disease, according to the study. Studies have shown that people with celiac disease on the gluten-free diet continue to have symptoms, elevated antibodies to gluten detected in blood tests, and damage to the nutrient-absorbing lining of the intestine.

Studies have shown that even after two years on the gluten-free diet, 30 to 60 percent of adults with celiac disease have persistent gut damage.

Data also suggests that this is true in more than 33 percent of adults regardless of having symptoms or positive blood tests. Non-responsive celiac disease, which is defined as persistent symptoms, signs or abnormalities typical of the condition despite 6 to 12 months of strict adherence to a gluten-free diet, affects up to 30 percent of patients, according to a study.

Researchers at the University of Chicago Celiac Center found in a study that even after more than two years on the gluten-free diet about 60 percent of children and adults have ongoing non-gastrointestinal symptoms.

Short stature, fatigue and headache were most common in children, while iron deficiency anemia, fatigue, headaches and psychiatric symptoms were most common in adults. A study of children with celiac disease found one in five may not heal despite following the gluten-free diet for at least a year.

The children, who were seen between and , also had a follow-up biopsy at least 12 months after starting a gluten-free diet. The study found that 19 percent had persistent intestinal damage when the second biopsy was done.

A newly published study by researchers in Rome found that about one-third of people with celiac disease on the gluten-free diet had persistent symptoms or signs of malabsorption at the point when a follow-up biopsy was done.

People with celiac disease who seem to be doing well on a gluten-free diet may have ongoing, low-level intestinal inflammation, according to another new study that looked at complete protein profiles in biopsy samples.

Study authors said their findings raise the question of whether the standard gluten-free diet is sufficient to stop the immune reaction that occurs in celiac disease. When researchers study how effective even a strict gluten-free diet is, they often find that the gluten-free diet in fact contains gluten.

Celiac disease patients frequently get gluten in their gluten-free diets, according to a study that used urine and stool samples to measure real-world gluten exposure in celiac disease patients who had been on the gluten-free diet for more than two years and considered themselves to be following it strictly.

In one of the first studies to calculate the amount of gluten consumed , researchers found that many people with celiac disease on a gluten-free diet are regularly exposed to enough of the harmful protein to cause symptoms and intestinal damage.

Two thirds of patients who were strictly following a gluten-free diet still showed signs of having consumed gluten, according to a study that measured gluten in food, urine and stool samples contributed by people with celiac disease.

One of the study authors succinctly summed up the problems with the gluten-free diet in celiac disease, saying it is more accurate to call it a low-gluten diet rather than a gluten-free diet. The gluten-free diet, she said, is more aspirational than achievable and explains why symptoms often persist and the intestine does not always heal.

Since the gluten-free diet is currently the only treatment for celiac disease, it leaves patients in a position where the only treatment they have does not reliably and thoroughly work. While most patients would improve with absolutely zero exposure to gluten, it is impossible to completely avoid gluten and many patients continue to suffer harmful effects even on a gluten-free diet.

New treatments are being explored in clinical trials, and they are badly needed. What is Celiac Disease?

Fast Facts. Symptoms Checklist. The Gluten Reaction. Risk Factors. Getting Tested. Find a Doctor. Gluten Challenge. For Healthcare Professionals. Related Conditions. Gluten Sensitivity. Refractory Celiac Disease. Dermatitis Herpetiformis.

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Recent studies show an association between people who are on a gluten-free diet and weight gain, and subsequently, the risk of cardiovascular diseases and type 2 diabetes.

When you are eating high amounts of processed food, no matter if they are gluten-free or not, it can lead to weight gain. There is a high acellular carb content in gluten-free replacement foods that may cause this weight gain.

Get your energy from wholesome, organic, fresh foods such as organic fruits and vegetables, raw nuts and seeds, healthy oils avocado, coconut, etc , grass-fed beef, and wild-caught salmon — all of which are free of gluten by nature. Gluten-free products often contain cheap, harmful oils to moisten and improve the texture of the food.

Overall, gluten-free foods contain more saturated fat, and a higher fat content than their gluten-containing counterparts. Refined oils such as vegetable, canola, rapeseed, safflower and sunflower oils are all high in omega-6 fatty acids, which can lead to increased inflammation.

When your body makes antibodies against gluten, those antibodies can also recognise proteins in other foods that have a similar structure. Some common gluten cross-reactive foods are rice, corn, soy, quinoa and buckwheat. Recent studies find higher concentrations of heavy metals in blood and urine, especially arsenic and mercury, among people following a gluten-free diet compared to people not following a gluten-free diet.

This could be attributed to increased rice consumption as the natural growth in flooded paddies, rice readily absorbs arsenic and mercury and can accumulate the toxins in the bran.

As gluten-free products often contain a large share of rice flour, this connection should be subject to further studies. When consuming a gluten-free diet, people may not be getting enough fibre in their diet as gluten-free foods are often made with low fibre refined flours and starches.

Research has also suggested that a lower amount of dietary fibre consumed when a person is not eating grains may explain a higher risk of cardiovascular disease.

Insoluble fibre helps prevent constipation. Examples of foods with insoluble fibre include:. It can sometimes be difficult to ensure that everything you eat contains absolutely no gluten. So, check that all grains, nuts and seeds are labelled gluten-free and that there are traces of gluten in the product.

This can be especially tricky when you are dining out so double check with the restaurant or café. Base your diet around healthy lean meats, omega-3 oils, fresh fruits and vegetables, seeds and nuts.

Incorporate gluten-free grains into your diet. These include:. You can also get carbohydrates from gluten-free foods such as sweet potatoes, squash, plantains and whole fruit. Healthy fats include extra virgin olive oil, olives, avocados and avocado oil, nuts and seeds, seafood, coconut and full-fat dairy.

Most importantly, avoid processed foods and gluten-free replacement foods when you can. At Advanced Functional Medicine, we clinically find many patients do better on a gluten free diet or a low grain diet, at least while they are in the healing process.

Our team of experts can help you to find the best diet for you to alleviate symptoms and work towards optimal overall health. Call us to find out more about how we can work with you to assess your gut health, biochemistry and to help develop a healthy sustainable diet and lifestyle.

The above information is intended to be general, educational advice only, on topics which are of interest to us. It is not intended to represent specific or individual health or medical advice and is not specific to your situation. The below information is educative and is not intended to advertise any service.

Home Nutrition News What Should I Eat? What is Gluten? Gluten and Health Benefits Gluten is most often associated with wheat and wheat-containing foods that are abundant in our food supply.

Many studies have linked whole grain consumption with improved health outcomes. For example, groups with the highest intakes of whole grains including wheat servings daily compared with groups eating the lowest amounts less than 2 servings daily were found to have significantly lower rates of heart disease and stroke, development of type 2 diabetes, and deaths from all causes.

Other conditions that may require the reduction or elimination of gluten in the diet include: Non-celiac gluten sensitivity, also referred to as gluten sensitive enteropathy GSE or gluten intolerance —An intolerance to gluten with similar symptoms as seen with celiac disease, but without the accompanying elevated levels of antibodies and intestinal damage.

There is not a diagnostic test for GSE but is determined by persistent symptoms and a negative diagnostic celiac test. Wheat allergy —An allergy to one or more of the proteins albumin, gluten, gliadin, globulin found in wheat, diagnosed with positive immunoglobulin E blood tests and a food challenge.

Compare this with celiac disease, which is a single intolerance to gluten. Symptoms range from mild to severe and may include swelling or itching of the mouth or throat, hives, itchy eyes, shortness of breath, nausea, diarrhea, cramps, and anaphylaxis.

People who test negative for this condition may still have gluten sensitivity. This condition is most often seen in children, which most outgrow by adulthood. Dermatitis herpetiformis DH —A skin rash that results from eating gluten.

It is an autoimmune response that exhibits itself as a persistent red itchy skin rash that may produce blisters and bumps. Although people with celiac disease may have DH, the reverse is not always true.

Does gluten cause brain fog? Some evidence shows that people who eat gluten but have a severe intolerance to it, such as with celiac disease, have a slightly higher risk of developing cognitive impairment. References Lebwohl B, Cao Y, Zong G, Hu FB, Green PHR, Neugut AI, Rimm EB, Sampson L, Dougherty L, Giovannucci E, Willett WC, Sun Q, Chan AT.

Long term gluten consumption in adults without celiac disease and risk of coronary heart disease: prospective cohort study. Liu S, Stampfer MJ, Hu FB, et al. Am J Clin Nutr. Mellen PB, Walsh TF, Herrington DM.

Whole grain intake and cardiovascular disease: a meta-analysis. Nutr Metab Cardiovasc Dis. de Munter JS, Hu FB, Spiegelman D, Franz M, van Dam RM. Whole grain, bran, and germ intake and risk of type 2 diabetes: a prospective cohort study and systematic review.

PLoS Med. Johnsen, N. Whole-grain products and whole-grain types are associated with lower all-cause and cause-specific mortality in the Scandinavian HELGA cohort. British Journal of Nutrition , 4 , Neyrinck, A. Wheat-derived arabinoxylan oligosaccharides with prebiotic effect increase satietogenic gut peptides and reduce metabolic endotoxemia in diet-induced obese mice.

Nutr Diabetes. Feed yourself for success with the tips in Fuel Your Ride , published by Rodale! RELATED: The Truth About a Gluten-Free Diet.

Keep reading for six reasons you may want to think twice before adopting a gluten-free diet. Avoiding gluten can lead to deficiences of vitamin B and iron among others , which might slow you down at work or while exercising. Get healthy energy with these eight food swaps:.

Bathroom pit stop every five miles of a bike ride, anyone? Unfortunately, slashing gluten from your nutrition plan might up your chances of gastrointestinal trouble.

The Fix : To avoid a pain in the gut, make sure to down fiber-rich foods like produce, nuts, and seeds. Stick to a gluten-free eating plan by bulking up your meals with rice, and you could be at risk of consuming high amounts of arsenic and mercury, according to a new study published in the journal Epidemiology.

Those metals are toxic and can end up causing cardiovascular disease. RELATED: 10 Dietary Supplements Active People Should Avoid. The Fix: To sidestep this problem, simply vary your go-to grains.

Rice is fine sometimes, but occasionally swap it out for corn, quinoa, buckwheat, or oats. Some gluten-free versions of foods like muffins or cereal can cost way more—up to a whopping percent more in fact, according to one Canadian study.