In recent years, gluten-free diets have become increasingly popular. Many people choose to avoid gluten for medical reasons, while others believe going gluten-free will improve their health or help them lose weight. But what exactly is gluten, and how is a gluten-free diet different from a wheat-based diet?
Gluten is a general name for the proteins found in wheat, rye, barley and triticale. It acts as a glue that helps food maintain its shape, acting as a structural component in breads, baked goods and pasta. For most people, gluten doesn’t cause any issues. But for those with celiac disease or non-celiac gluten sensitivity, gluten triggers an abnormal immune response that damages the small intestine. This can lead to symptoms like diarrhea, bloating, abdominal pain and fatigue. The only treatment for celiac disease is a strict lifelong gluten-free diet.
A wheat-based diet, as the name implies, contains foods made from wheat. This includes bread, pasta, crackers, baked goods and cereals. Unless labeled gluten-free, these products all contain gluten. A gluten-free diet avoids all food and drinks containing gluten. This means avoiding obvious sources like bread, pasta and baked goods made with wheat, barley or rye. But it also requires checking labels for hidden sources, as gluten can be found in sauces, seasonings and other products.
What foods are allowed on a gluten-free diet?
A gluten-free diet allows all naturally gluten-free foods:
- Fruits, vegetables, legumes, nuts and seeds
- Meats, fish and eggs
- Milk and dairy products
- Rice
- Gluten-free grains like quinoa, buckwheat, corn, millet and oats
It’s important to check labels since gluten can sometimes be added as a thickening agent or flavoring. Plain fresh or frozen produce, meat, fish, poultry, eggs, milk, cheese and yogurt are naturally gluten-free. Processed dairy products like flavored yogurts may contain gluten.
Many specialty gluten-free products are also available, like:
- Gluten-free bread, pasta and baking mixes
- Gluten-free crackers, cookies and snacks
- Gluten-free grains like quinoa, buckwheat and rice flour
- Gluten-free oats (regular oats are often cross-contaminated)
When in doubt, check the label for a “gluten-free” designation or contact the manufacturer. Oats require special processing to avoid contamination with wheat during growing and processing.
Foods to avoid on a gluten-free diet
A gluten-free diet eliminates wheat and sources of gluten. Avoid:
- Bread, pasta, crackers, baked goods, cereal, beer made with wheat, rye, barley or triticale
- Oats, unless labeled gluten-free
- Foods containing wheat, rye or barley, like pizza, biscuits, couscous, bulgur, farro, semolina, soy sauce, gravies, stock cubes
- Breaded and fried items like fried chicken and fish sticks
- Beer and malt beverages, ales, lagers and malt vinegars
- Foods containing unknown thickening agents or fillers
Avoiding contamination is also key when cooking at home. Use separate toasters, utensils and storage containers for gluten-free foods. Carefully read ingredient labels and watch for hidden gluten in condiments, sauces, salad dressings, seasonings, chips, fries and more.
Are there any health benefits to going gluten-free?
For those with celiac disease or non-celiac gluten sensitivity, eliminating gluten is medically necessary and improves intestinal health and symptoms.
But for people without gluten issues, going gluten-free does not necessarily have health benefits. Some still choose it in hopes of losing weight, reducing inflammation or improving gut health and digestion. However, well-designed studies on gluten-free diets in healthy people are still limited. Here’s what we know:
- There’s no solid evidence that gluten-free diets promote weight loss in those without celiac disease. Weight loss through gluten restriction is likely due to overall healthier diet choices.
- Gluten-free diets may slightly reduce levels of a marker of inflammation in the blood called CRP. But the effects appear small and likely not clinically significant.
- Markers of cardiovascular disease risk like cholesterol and triglycerides are not significantly altered by gluten restriction.
- For gut health, potential benefits seem to depend on the individual. In some, a gluten-free diet may improve intestinal symptoms or conditions like irritable bowel syndrome (IBS).
Overall, there is no compelling evidence that avoiding gluten has benefits for healthy people without celiac disease or gluten sensitivity.
Are there any nutritional deficiencies or downsides to a gluten-free diet?
Gluten-free versions of bread, cereals, baked goods and other wheat products are not enriched or fortified in the same way as the gluten-containing varieties. This can lead to deficiencies in nutrients if care isn’t taken to replace them:
- Fiber: Gluten-free bread and pasta contains less fiber than the wheat-based versions. Focus on getting fiber from fruits, vegetables, nuts, seeds, beans and gluten-free grains.
- Iron: Iron is added to wheat bread and cereal. Choose iron-rich gluten-free foods or consider a supplement.
- Folate: Folate (folic acid) is added to wheat flour. Get enough from greens, beans, citrus fruits, eggs and gluten-free breads and cereals labeled “enriched.”
- Calcium: Many gluten-free products are not fortified with calcium. Dairy, leafy greens, tofu, almonds and calcium-set tofu can help meet needs.
Additionally, gluten-free products tend to be more expensive and can be high in fat, sugar and calories to make them more palatable. Focus on naturally gluten-free whole foods instead of processed gluten-free substitute foods.
Should you go on a gluten-free diet?
Gluten-free diets are a medical necessity for those with celiac disease or non-celiac gluten sensitivity. Following a strict gluten-free diet allows the intestine to heal and improves symptoms.
But for those without gluten issues, going gluten-free is a personal choice that may or may not provide benefit. Speak to your healthcare provider before starting a gluten-free diet, especially if you have no symptoms of gluten intolerance or sensitivity. They can check for nutritional deficiencies and assess your need for long-term restriction.
Here are some things to consider:
- Try eliminating gluten for 2 to 4 weeks under the guidance of a registered dietitian to see if you notice any digestive or other improvements.
- Be sure to check for hidden sources of gluten and read labels diligently.
- Watch for nutritional deficiencies and seek out gluten-free foods enriched with iron, folate and calcium.
- Focus on getting nutrients from whole, naturally gluten-free foods first before relying on processed gluten-free substitute foods.
Starting a gluten-free diet without medical necessity requires commitment and lifestyle adjustments. For some, potential benefits may outweigh the challenges. But for many healthy individuals, a balanced diet with wholesome gluten-containing foods remains a nutritious and healthful approach.
Sample gluten-free meal plan
Following is a one-day sample menu with gluten-free options for breakfast, lunch, dinner and snacks. It focuses on lean proteins, fruits and vegetables, gluten-free whole grains and dairy.
Breakfast:
- Gluten-free oatmeal topped with walnuts and blueberries
- Hard-boiled egg
- Orange juice
Lunch:
- Turkey and avocado sandwich on gluten-free bread
- Carrot sticks
- Apple slices
Dinner:
- Grilled salmon
- Quinoa pilaf
- Steamed broccoli
- Green salad with balsamic vinaigrette
Snacks:
- Greek yogurt with chopped nuts and fruit
- Hummus with raw veggies
- Air-popped popcorn
Tips for sticking to a gluten-free diet
Whether medically advised or by choice, following a gluten-free diet takes commitment and consistent label reading. Here are some tips to help make it easier:
- Check labels on all packaged foods for any mention of wheat, rye, barley, malt or ambiguous ingredients like starches, flavorings or preservatives.
- Look for gluten-free brands of staples like bread, pasta, cereal, crackers and baked goods at regular grocery stores and health food stores.
- When dining out, ask about preparation methods and hidden gluten in sauces, condiments and sides.
- Join a gluten intolerance organization for product lists, recipes and other helpful tips.
- Cook more meals at home using fresh, naturally gluten-free ingredients.
- Speak to a registered dietitian nutritionist for guidance on balancing nutrition.
- Plan ahead for social events, holidays, travel and parties to keep gluten-free.
The bottom line
Gluten-free diets eliminate wheat, barley, rye and all sources of gluten. This is required for those with celiac disease or gluten sensitivity, as gluten triggers an immune response that damages the intestine.
But for healthy individuals without gluten issues, going gluten-free may provide only limited benefits. There is little evidence it aids in weight loss, gut health or inflammation for those without gluten intolerance.
Starting a gluten-free diet requires diligent label reading, as gluten hides in many products. Focus on getting nutrients from whole, naturally gluten-free foods and speak to a healthcare provider to assess your personal need for restriction.
