With social media influencers making seemingly endless claims about the benefits of a gluten-free diet, figuring out what’s true or sensationalized can be challenging and may leave you asking, is gluten-free healthy for me? Learn more about the diet and its potential benefits before deciding whether or not to go gluten-free.
The Gluten-Free Diet Trend
Gluten-free diets are all the rage. Still, it’s common to have questions about whether a gluten-free diet is a healthy choice for you.
Only a small percentage of people need a gluten-free diet to maintain good health. This is specifically for people who have been diagnosed with Celiac disease. However, for most, going gluten-free is unnecessary and may be harmful.
What Gluten Is and Where It’s Found
Gluten is a protein found in the grains wheat, barley, rye and triticale (a hybrid of wheat and rye). This protein acts as a glue that holds the grain together and maintains its shape. It’s found in breads, cereals, and other foods made from these grains. Additionally, gluten is often used to help thicken foods, such as:
- Salad dressing
- Sauces
- Soups
It can also be found in unexpected places, including:
- Herbal supplements and vitamins
- Lip balm
- Over-the-counter and prescription medications
- Toothpaste
Gluten-Related Health Conditions
Most people can eat gluten with no issues. For the few people who do have a gluten-related health condition, a gluten-free diet can help.
Celiac Disease
Celiac disease is an autoimmune disorder and a malabsorption condition. When people with this condition come in contact with gluten through food or other products, their immune system reacts to gluten the way it typically responds to a virus or another invader. The immune system attacks the healthy tissue in the small intestine.
About one in 100 people has celiac disease. However, if you have a close relative with the condition, there is a one in 10 chance you will develop it.
Symptoms of celiac disease may include:
- Abdominal pain and distention
- Anxiety or depression
- Bloating
- Bone or joint pain
- Constipation
- Extreme tiredness
- Frequent diarrhea
- Irritability
- Nausea and vomiting
- Rash
- Unintentional weight loss or poor growth (children may also present with failure to thrive)
Without treatment, celiac disease can also increase the risk of:
- Certain cancers
- Iron deficiency
- Osteoporosis
- Malnutrition
- Reproductive problems
People with celiac disease need to follow a lifelong gluten-free diet to stay healthy.
Non-Celiac Gluten Sensitivity
Non-celiac gluten sensitivity, also called gluten intolerance, causes symptoms similar to celiac disease but does not cause damage to the small intestine. This condition is more common than celiac disease but also less understood. People with non-celiac gluten sensitivity also benefit from a gluten-free diet.
Grain Allergies
Wheat and other grain allergies are common. Wheat is actually part of “The Big 8”, the eight most common food allergens. The other seven are soybeans, peanuts, tree nuts, milk, eggs, fish and shellfish. Allergies happen when the immune system overreacts to something in the environment. Wheat and other grain allergies are not reactions to gluten. Instead, they’re a reaction to other proteins in grain.
Symptoms may include:
- Anaphylaxis, a life-threatening allergic reaction
- Breathing issues
- Diarrhea
- Headache
- Hives or a rash
- Nausea and vomiting
- Runny or stuffy nose
A person with a grain allergy can benefit from a diet free from the grain they’re allergic to but doesn’t need to avoid other grains. For example, someone with a wheat allergy should eat a wheat-free diet but can eat foods with barley or rye.
Health Conditions with Similar Symptoms
Symptoms of gluten-related health conditions can mimic other conditions that are not related to gluten, such as:
- Crohn’s disease
- Irritable bowel syndrome (IBS)
- Lactose intolerance
- Ulcerative colitis
Some people may also have similar symptoms due to issues digesting certain types of sugar called fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAPs).
Is Gluten-Free Healthy for Everyone?
A gluten-free diet is a must for people with a gluten-related health condition. It helps decrease symptoms, improve quality of life and prevent complications.
A gluten-free diet is not an effective way to manage weight and doesn’t provide any known health benefits for those without a gluten-related health condition. In fact, avoiding gluten when you don’t need to can lead to other health problems, including malnutrition and deficiencies in vitamin B12, iron, and magnesium.
Maintaining a Balanced Diet with or without Gluten
For all people, maintaining a balanced diet is essential to overall health. Everyone needs to eat a variety of:
- Fruits
- Proteins
- Vegetables
- Whole grains
If you have a gluten-related health condition, there are still many grains you can enjoy, such as:
- Arrowroot
- Buckwheat
- Corn
- Millet
- Quinoa
- Rice
- Teff
Most of these can be found at local grocery stores, but you may need to buy some at specialty stores.
A gluten-free diet may increase the risk of developing Type 2 diabetes. This increased risk is because people following a gluten-free diet often eat less fiber and fewer whole grains, which are protective factors against Type 2 diabetes. You can counteract this effect by eating enough fiber and whole grains.
In the United States, processed foods made with wheat are required to be fortified with vitamins and minerals. However, gluten-free products are not. This means you may get fewer nutrients in processed gluten-free products than you would from similar products made with gluten.
If naturally gluten-free foods, such as oats, are processed in a plant that processes other foods, there may be cross-contamination with gluten. To ensure you aren’t coming in contact with hidden gluten, look for food labels that say “gluten-free.”
Whether you follow a gluten-free diet or not, read food labels to ensure you get the nutrition you need without excess fat, salt or sugar.
When to Go Gluten-Free
A gluten-free diet is great for some, but not for all. Always talk to your health care provider before avoiding gluten. If you think you may have a gluten-related condition, it’s crucial to be tested before you go gluten-free. The tests may be inaccurate if you’re already eating a gluten-free diet. An accurate diagnosis will help you know if going gluten-free is healthy for you.
More to Read
- How to Eat a Mediterranean Diet
- How to Eat a Plant-Based Diet
- 6 Ways to Have Heart-Healthy Meals on the Go
- How Eating Added Sugar Puts You at Higher Risk for Health Issues
Medically reviewed by Lizzy Katz, RD, CDCES, Diabetes Program Coordinator at UM Capital Region Medical Center
