Gluten-Free Diet: Quick Summary
A gluten-free diet means cutting out gluten, which is a protein in wheat, barley, and rye.
People go gluten-free for celiac disease, gluten sensitivity, or in some cases, just to feel better.
The key to a gluten-free diet is loading up on naturally gluten-free foods like fruits, veggies, meat, eggs, rice, and quinoa. At the same time, it's watching out for gluten hidden in sauces, soups, and packaged goods.
This guide will help with:
• Picking good, gluten-free foods
• Understanding the gluten-free diet benefits and drawbacks
• How to turn your gluten-free diet into a lifestyle
Starting a gluten-free diet can feel overwhelming. If you feel that way, then you are not alone.
Between figuring out what you can eat, avoiding hidden gluten, and still getting all the nutrients your body needs … It's easy to feel like you're stepping into uncharted territory.
But it doesn't have to be complicated. It definitely doesn't have to feel like you're missing out on all the good foods either.
Today, we'll dive into everything you need to know about gluten-free diets. You'll leave here knowing exactly how to follow a gluten-free diet and even turn it into a lifestyle.
In This Article:
• What Gluten Is (and Why Some People Avoid It)
• Common Sources of Gluten That You Might Not Think Of
• How to Start a gluten-free Diet and Keep It Simple
• Key Nutrients to Focus on and How to Replace Them
• How to Make a gluten-free Diet Lifestyle Sustainable Long-Term
Why Eat Gluten-Free?
For some people, avoiding gluten is non-negotiable. This can be people with gluten sensitivities or even celiac disease. In these cases, gluten can cause inflammation, digestive issues, fatigue, and other health problems.
For others, the decision may be more about improving digestion. Some people will even follow a gluten-free diet because of personal preference or how their body feels without gluten.
Here's something to keep in mind: A gluten-free diet isn't automatically "healthier."
A gluten-free diet isn't just about cutting gluten. Without paying attention to nutrients, you can be left feeling more run-down than before. The goal isn't just no gluten … It's to fuel your body well without gluten.
Gluten-Free Diet Benefits
While eating a gluten-free diet is not necessary for everybody, some benefits can come with it. This is especially for people with celiac disease or gluten intolerance.
Digestion & Gut Health
A gluten-free diet can absolutely help improve symptoms for people who have celiac disease and gluten intolerance (4).
They can see improvements in the way their stomach feels. They can see improvement in the way that their gut functions. They can even see improvement in the way that their body functions as a whole.
Now, if you don't have these conditions, then eating gluten-free isn't bad. With that, though, you do want to make sure that you are getting in specific nutrients. We'll talk more about this in-depth later.
Energy Levels
For people with celiac disease and gluten intolerance, improved energy levels can be very noticeable when eating gluten-free (5).
This is because it allows these individuals' small intestine to digest and absorb nutrients more effectively. Therefore, they can get more out of the foods that they are eating.
For people who do not fall into these categories, they could see a decrease in their energy. Normally, this is because they aren't replacing the nutrients they're cutting out from foods with gluten.
Inflammation
For individuals with celiac disease, certain autoimmune diseases, and gluten intolerance ... Gluten-free diets can do wonders for inflammation (5).
For others, inflammation can be negatively impacted. This goes back to whether or not these people are replacing the nutrients they're lacking without gluten.
Common Misconceptions About Gluten
Like any other hot topic, there are a lot of things you'll hear that aren't always true.
For example, here are some things that are commonly said about gluten, but that are not always true:
Gluten Causes Weight Gain: False
Gluten itself doesn't cause weight gain. Eating more calories than you burn causes weight gain. If you are gluten intolerant, then gluten can cause inflammation.
Everybody Should Avoid Gluten: False
Just because you stop eating gluten does not mean you are healthier. Gluten only has to be avoided if you have celiac or are gluten intolerant. Otherwise, it's purely a choice.
Gluten Is Bad For You: False
Gluten is not bad for you. In fact, there are a number of health benefits that can come with gluten-rich foods. This includes any benefits associated with fiber and B vitamins, both of which are abundant in many gluten-rich foods. The only time gluten is "bad" is in the context of an intolerance or disease.
What is Gluten, Where Is It Found, & What Are Examples of Gluten-Free Alternatives?
Gluten is a group of proteins found in wheat, barley, and rye.
It's what gives bread its chewy texture and helps foods hold their shape. Unfortunately, it also hides in a lot of places you wouldn't expect.
Obvious Sources:
• Bread, pasta, cereals made with wheat
• Baked goods like muffins, cookies, and cakes
• Beer
Sneaky Sources:
• Soy sauce
• Salad dressings and sauces
• Soups or broths with wheat-based thickeners
• Processed meats with fillers
Fortunately, for every food with gluten, there's a gluten-free alternative. Here are some examples of foods with gluten, as well as some popular substitutes.
| Food | Gluten-Free Alternative |
|---|---|
| Bread | Gluten-Free Bread |
| Pasta | Rice, Corn, Quinoa, or Lentil-Based Pasta |
| Pizza Crust | Cauliflower, Almond Flour, or Gluten-Free Flour Blends |
| Flour Tortillas | Corn Tortillas |
| Cereal | Rice, Corn, or Oat-Based Cereal |
| Crackers | Rice, Seed, or Almond Flour-Based Crackers |
| Baked Goods | Gluten-Free Baked Goods |
| Beer | Sorghum or Rice-Based Beer |
| Soy Sauce | Tamari or Coconut Aminos |
| Breaded Foods | Gluten-Free Breadcrumbs or Almond Flour |
Pro Tip: To ensure you are avoiding gluten in your foods, look for hidden gluten-rich ingredients like seitan, maltodextrin, and graham flour.
What to Focus On As You Get Started on a Gluten-Free Diet
There are a number of ways that you can begin working a gluten-free diet into your lifestyle.
Here are three things that have seemed to be very effective in my experience helping thousands of people with their nutrition:
• Clean out your kitchen. Remove foods that contain gluten or store them separately if others in your household still eat them.
• Learn to read labels. Gluten can hide under names like malt, hydrolyzed wheat protein, or modified food starch.
• Find your go-to staples. Think naturally gluten-free foods: fruits, vegetables, meat, fish, eggs, rice, quinoa, potatoes, beans, nuts, and seeds.
These are just the tip of the spear, but a great place to start. Let's keep the ball rolling and continue learning how to follow a gluten-free diet.
Eating Gluten-Free While Traveling
This is a lot easier said than done, especially if you aren't super familiar with the area that you are traveling to.
But don't worry, we've got three simple things you can focus on to help set yourself up for success:
1. Research & Plan Ahead
Before you leave, look up gluten-free restaurants and grocery stores around you. Search for "gluten-free restaurants in [city]." You can also book hotels or Airbnbs with kitchens when possible.
If you're flying, you can also request gluten-free meals in advance.
2. Pack Gluten-Free Snacks
Always bring safe, portable snacks to cover you in case options are limited. Great choices include gluten-free protein bars, rice cakes, nut butters, trail mix, and instant gluten-free oatmeal. Having these on hand can save you from going hungry at airports, train stations, or during long road trips.
3. Learn Key Phrases & Watch for Hidden Gluten
If you're traveling abroad, learn how to say "I can't eat gluten" in the local language. This helps you communicate clearly in restaurants. Be aware of hidden gluten in sauces, soups, gravies, and fried foods, and ask about cooking methods to avoid cross-contamination.
Replacing Key Nutrients
When you cut gluten-containing grains, you also lose some common nutrient sources. For example, B vitamins, iron, and fiber.
This is where strategically adding foods to help replace those nutrients matters.
Fiber
Fiber is an important piece of the health and wellness puzzle. While it's known for digestive support, it can help with so much more.
For example, fiber can help improve metabolism, fight off inflammation, and improve overall health (1).
Choose foods like brown rice, quinoa, lentils, chia seeds, sweet potatoes, fruits, and veggies.
B Vitamins & Iron
These nutrients can help with a number of things, too. For example, B vitamins and iron are responsible for energy production, metabolism, and even oxygen transport (2).
These nutrients can help you feel better, maintain a healthier body composition, and improve cardiovascular health.
Without gluten-rich foods, you can add in options like red meat, leafy greens, legumes, eggs, poultry, and fortified gluten-free grains.
Protein
Protein is something that is important for everybody. No matter who you are. No matter what fitness goals you have. Protein should be a staple.
You see, protein can help with just about everything in your body. It can help you build muscle, it can help you recover, and it is the building block of every single cell inside of your body (3).
Focus on getting in lean meats, eggs, dairy, and high-quality protein powders.
Gluten-Free Diet FAQ's
Q: What Is a Gluten-Free Diet?
A gluten-free diet means you're avoiding foods that contain gluten. For people with celiac disease, eating gluten causes real damage to the small intestine. For others with gluten sensitivity, it can still trigger uncomfortable symptoms.
The main goal? Skip the gluten, protect your gut, and still get all the nutrients your body needs.
Q: Who Should Follow a Gluten-Free Diet?
If you have celiac disease, non-celiac gluten sensitivity, or a wheat allergy, going gluten-free isn't optional … It's essential for your health.
Without removing gluten, your immune system stays in overdrive, which can damage your gut and drain your energy.
For the rest of the population? You can still enjoy gluten without harm.
Q: What Foods Are Naturally Gluten-Free (and What Should Be Avoided)?
Naturally gluten-free foods include meat, fish, eggs, fruits, veggies, beans, rice, quinoa, potatoes, and most dairy.
On the flip side, avoid bread, pasta, crackers, beer, soy sauce, and anything made with wheat, barley, or rye. Hidden gluten can sneak into sauces, soups, and fried foods … So always check labels and ask questions when eating out.
Q: Is a Gluten-Free Diet Healthy for Weight Loss or General Health?
Going gluten-free isn't a magic weight-loss solution.
If you swap gluten for processed, gluten-free cookies, bread, and snacks ... you can still gain weight and miss out on nutrients.
But if you use it as an opportunity to eat more whole, nutrient-dense foods ... you can support better digestion, more energy, and overall health. This is especially true if you need to avoid gluten for medical reasons.
Q: Can a Gluten-Free Diet Cause Nutrient Deficiencies or Other Risks?
Yes, it can if you're not paying attention.
Gluten-free processed foods often lack fiber, B vitamins, and iron. Plus, they can be higher in sugar and fat to make up for texture. That's why it's important to load up on naturally gluten-free whole foods and, if needed, supplement to make sure you're getting what you need.
Done right, gluten-free diets can be healthy, balanced, and sustainable.
Q: What Are the Main Gluten-Free Diet Benefits?
The primary gluten-free diet benefits include improved digestion and gut health for those with celiac disease or gluten sensitivity, increased energy levels due to better nutrient absorption, and reduced inflammation. However, these benefits are most pronounced in individuals who medically need to avoid gluten.
Making Gluten-Free Sustainable
The biggest mistake people make is thinking gluten-free diets must be boring or restrictive.
In reality, it just takes a little bit of experimenting and a little bit of creativity. Learn to adapt your favorite recipes and use naturally gluten-free whole foods as the base for your meals.
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References:
(1) Barber TM, et al. The Health Benefits of Dietary Fibre. Nutrients. 2020;12(10):3209.
(2) Tardy AL, et al. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients. 2020;12(1):228.
(3) Arentson-Lantz E, et al. Protein: A nutrient in focus. Applied Physiology, Nutrition, and Metabolism. 2015;40(8):755-61.
(4) Niland B, Cash BD. Health Benefits and Adverse Effects of a Gluten-Free Diet in Non-Celiac Disease Patients. Gastroenterology & Hepatology. 2018;14(2):82-91.
(5) Cenni S, et al. The Role of Gluten in Gastrointestinal Disorders: A Review. Nutrients. 2023;15(7):1615.
