Is a Gluten-Free Diet Right for You?

Ellie Striebich

09.29.2024 | 3 min read

Medically reviewed by Shanthi Appelo, MS, RD

Whether it's for health reasons or a curiosity, you might be wondering if a gluten-free diet is right for you.

Going gluten-free is a commitment and requires both dietary and lifestyle changes. For some, consuming gluten can lead to serious health concerns, while others may choose to avoid it in hopes of better health. This guide will go into the specifics of a gluten-free diet and help you understand the potential benefits, downsides and how to decide if it's right for you. Eliminating gluten completely from your diet may have other increased health risks. Outside of those with Celiac disease or gluten sensitivity, little evidence supports health benefits from a gluten-free diet.

What is Gluten?

Gluten is a protein found in wheat, barley and rye. It gives dough its elasticity and chewiness and helps it rise and maintain its shape. While it’s not harmful to many, gluten can cause serious health issues for those with Celiac disease. Gluten is not only found in foods that may be considered obvious like bread and pasta, but it can also be found in foods like soups, sauces, dressings, candies and some processed meats. This can make a gluten-free diet challenging for those who need or choose to avoid it.

Gluten-containing Foods are Important in a Diet

Gluten-containing foods can play a significant role in a balanced diet for those who can tolerate it. Gluten-containing grains are rich in essential nutrients like fiber, vitamins and minerals. Whole grains contain gluten and are a good source of dietary fiber, which is important for reducing risk of chronic illness and promoting digestive health, such as maintaining regular bowel movements and preventing constipation.

Grains arepacked with B vitamins, which support energy production and brain function. Foods that contain gluten also provide minerals like iron, calcium and magnesium, contributing to bone health and metabolic function. For most people, including gluten in their diet can support overall health and nutrition needs.

Who Needs a Gluten-free Diet?

Celiac disease: This is an autoimmune disorder where ingestion of gluten leads to damage to the small intestine. For individuals with celiac disease, a strict gluten-free diet is essential.

Non-celiac gluten sensitivity (NCGS): People with NCGS experience symptoms similar to celiac disease but without intestinal damage. A gluten-free diet can help alleviate symptoms like bloating and abdominal pain. There is no diagnostic test for NCGS, rather it is determined through elimination and ease of symptoms.

Wheat allergy: Some people are allergic to wheat but not all gluten. For them, avoiding products that contain wheat is crucial, though they may tolerate other grains that contain gluten.

How to Start a Gluten-free Diet

If a gluten-free diet is right for you, here’re some tips to start a gluten-free diet:

1. Read labels.

It’s important to avoid that contain wheat, barley, rye and gluten-containing yeast. These are the most common sources of gluten.Gluten labels can be tricky to spoton many processed foods. Always check ingredient lists and look for the gluten-free certification on packaging. The gluten-free stamp means products have been manufactured separately from foods with gluten and don’t carry a risk of cross-contamination.

2. Plan your meals.

Planning gluten-free meals and snacks can be helpful. Focus on whole foods like fresh produce, lean meats and gluten-free grains like rice, quinoa and millet. There are also many gluten-free options for breads and baked goods sold in grocery stores.

3. Dining out.

When eating out, research restaurants that offer gluten-free options. Communicate your dietary needs with staff and ask questions about ingredients.

4. Monitor your health.

Pay attention to how your body responds to the diet change. Keep track of improvements and new symptoms that you might experience.

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