Is a Gluten-Free Diet Healthy?

Key takeaways:

Some people need to follow a gluten-free diet to manage health disorders. But most people can include gluten in their diets without problems.
Some gluten-free products are highly processed and contain high amounts of sugar but few nutrients.
If you’re thinking about removing gluten from your diet, start by working with a healthcare provider to make sure you choose a variety of nutritious foods.

The gluten-free diet has become very popular. And up to 1 in 3 people in the U.S. have reduced their gluten intake at some point. Some people think that consuming a gluten-free diet is better for their health, but this may not always be true.

Let’s take a closer look at the possible risks and benefits of following a gluten-free diet. You’ll also learn what to look for in gluten-free products, and whether a gluten-free diet could be right for you.

What is a gluten-free diet?

A gluten-free diet is a meal plan in which someone intentionally avoids foods that contain gluten. Gluten is a protein that’s in certain grains, like wheat, barley, and rye. It acts like a glue in foods, helping them maintain their shape.

Common gluten-containing foods include:

Bread and doughs
Pastas
Flour tortillas
Crackers and cereals
Baked goods and pastries

The gluten-free diet excludes these grains and focuses on foods that are naturally free of gluten. Examples of naturally gluten-free foods include:

Dairy products
Eggs
Coconut flour
Fruits and vegetables
Meat and poultry
Legumes (beans, lentils, peanuts, peas)
Seafood
Nuts and seeds
Gluten-free grains, like quinoa, rice, buckwheat, and amaranth

The gluten-free diet started in the 1940s as a treatment for people with celiac disease (gluten allergy). Since then, scientists have evaluated it as a treatment for other physical and mental health conditions like schizophrenia.

How to find gluten-free foods

If your provider recommends that you follow a gluten-free diet, you can start by avoiding products with wheat, rye, and barley in the ingredients. If in doubt, look for foods that are FDA certified with a “gluten-free” label. Any product making this claim must meet FDA regulations for gluten-free items.

But it’s not always easy to know which products contain gluten. Less obvious sources of gluten include foods like:

Farro
Couscous
Spelt
Malt
Graham flour
Bulgur
Beer
Soy sauce
Gravies
Salad dressings
Highly processed foods

What are the benefits of a gluten-free diet?

For people who have celiac disease or are sensitive to gluten, a gluten-free diet can limit gastrointestinal symptoms. But some people who don’t have a gluten allergy report some benefits like:

Less abdominal pain
Decreased bloating
Less fatigue
Improved bowel habits

The evidence is mixed on whether a gluten-free diet really has benefits for people who do not have a gluten-based health condition.

Who really needs to eat a gluten-free diet?

If you have celiac disease or an allergy to wheat, a gluten-free diet is necessary to help manage your condition.

With celiac disease, eating gluten causes your immune system to attack the lining of your intestine. This can lead to various health problems. Eating a gluten-free diet can prevent symptoms like:

Abdominal pain
Diarrhea
Constipation
Nausea
Vomiting
Canker sores
Weight loss
Iron-deficiency anemia

If you have a wheat allergy, avoiding gluten can help you avoid symptoms of an allergic reaction like:

An itchy throat
Hives
Wheezing
Congestion
Anaphylaxis

If you think you might have celiac disease or a wheat allergy, talk with your healthcare provider to get tested and figure out the next best steps.

Who else might benefit from eating gluten free?

There’s emerging evidence that people with certain conditions may benefit from avoiding gluten. These conditions include irritable bowel syndrome (IBS), fibromyalgia, and endometriosis.

People with gluten sensitivity may also benefit from avoiding gluten. There are no specific labs or tests to diagnose gluten sensitivity. Symptoms of gluten sensitivity may include:

Bloating
Diarrhea
Headaches
Joint pain
Fatigue

Following an elimination diet to avoid gluten for a period of time (generally a few weeks) can help you see if a gluten-free diet improves your symptoms. Looking for symptoms while gradually reintroducing gluten back into your diet can help to confirm if you’re sensitive to gluten.

If you think you may have a gluten sensitivity, work with a healthcare provider to get to the bottom of what you’re dealing with. A gluten sensitivity can be easily confused with other gut-related disorders, such as IBS. So you may benefit from further testing and eliminating other possibilities before deciding to follow a strict gluten-free diet.

What are the downsides of going gluten free?

Avoiding gluten may lead to negative health effects for people without gluten-related disorders. Foods that are made to be free of gluten can be highly processed and less nutritious than the original product with gluten.

Gluten is in many whole grains, which can have many health benefits, like a lower risk of cardiovascular disease, cancer, and diabetes. So unnecessarily avoiding gluten may keep you from getting these benefits.

In addition, people following a gluten-free diet over the long term may struggle to get enough vitamins and minerals, including:

Vitamins B12 and folate
Fiber
Calcium
Vitamin D
Iron
Zinc
Magnesium

Eating only gluten-free foods may also lead to eating more nutrients that are less healthy, like sugar, salt, and saturated fat.

Gluten-free diets can also be more expensive. Research has found that gluten-free products can be up to two to three times more expensive than regular products.

Since this diet restricts many foods, it can also become difficult to engage in social events. Some people can even develop disordered eating habits and social anxiety.

Tips to eat a nutritious gluten-free diet

There are some strategies to help make a gluten-free diet nutritious and fulfilling. Here are some ways to avoid unhealthy gluten-free foods and get the nutrition your body needs.

1. Choose foods that are naturally gluten free

Try to limit your intake of commercially prepared gluten-free snacks and products. These can be highly processed.

2. Pay attention to sugar, salt, and fat content

Remember that just because a product is labeled as “gluten-free” doesn’t mean it is healthy. Make sure to read the nutrition label to help you make the best food choices.

3. Be ready to try new foods

A gluten-free diet can be quite limiting. Make sure to eat a variety of foods from all food groups so you can get enough nutrients.

Is a gluten-free diet the right choice for you?

If you’re thinking about trying a gluten-free diet, talk with your healthcare provider first. There are lots of gluten-free versions of common foods, and many people assume that these products are healthier. But this isn’t the case for everyone. Your provider can review your medical history and help you decide if having a gluten-free restriction is a healthy choice or likely to give you any benefits.

The bottom line

Most people do not need to follow a gluten-free diet to stay healthy and get all of the nutrients they need. Unless you have celiac disease, a wheat allergy, or a sensitivity to gluten, eating a gluten-free diet may not be the best choice for you. While some people note digestive benefits, there are downsides to a gluten-free diet. So it’s important to talk with your provider before deciding to remove gluten from your diet.

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Written by:

Joanna Foley, RD

Joanna Foley, RD, is a registered dietitian (RD) and the owner of joannafoleynutrition.com, a private nutrition consulting business. She has previously worked as a clinical dietitian and outpatient renal dietitian.

Edited by:

Karla Robinson, MD

Karla Robinson, MD, is a medical editor for GoodRx. She is a licensed, board-certified family physician with almost 20 years of experience in health through varied clinical, administrative, and educational roles.

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