Eating a gluten-free diet has never been trendier. Take a trip through the grocery store aisles and you’ll see dozens of products proudly declaring themselves to be gluten free. And while going gluten free is essential for some people, it’s not necessarily the healthiest choice for everyone.
“People have a big misconception that seeing the words ‘gluten free’ on a food means it’s healthier,” says Allegra Picano, RDN, a nutritionist at Henry Ford Health. “But that is not always the case.”
What Is Gluten?
Although you often see food labels with the words “gluten free,” gluten isn’t an ingredient that’s typically added to or subtracted from food products. Gluten describes the types of proteins naturally found in certain grains — especially wheat, rye and barley. Oats are typically gluten free but may sometimes be cross-contaminated with gluten depending on how they’re grown and processed.
Who Should Skip Gluten?
About 1% of the population has celiac disease — an autoimmune disease with symptoms triggered by eating gluten. When someone with celiac disease eats food containing gluten, their immune system mistakenly attacks their small intestine. This damages the small intestine and makes it unable to properly absorb nutrients.
Meet With A Dietitian
Over time, damage to the small intestine — combined with nutrient deficiencies — can lead to serious health problems. Many more people without celiac disease notice some abdominal discomfort or other gastrointestinal issues when they eat foods containing gluten. They may have a condition called non-celiac gluten sensitivity.
“For these people, there may be a spectrum in terms of how serious the condition is and how careful they need to be about avoiding gluten,” says Picano. “Some may notice symptoms after eating just a small amount while others have to consume larger quantities of gluten before experiencing bloating, gas or other GI symptoms.”
Is A Gluten-Free Diet Healthier?
“For people who have legitimate reasons for not eating gluten, that is the healthier choice,” says Picano. “But for everyone else, it’s usually healthier to not avoid gluten.”
Many of the foods that naturally contain gluten are actually very good for you. Think whole wheat bread or pasta, a grain bowl made with barley or a slice of hearty whole-grain rye bread. Those gluten-containing grains are great sources of fiber, essential B vitamins and iron.
“People mistakenly equate eating gluten free with eating a low-carb diet and think that it will help with weight loss,” says Picano. But in fact, a diet that’s high in fiber has been shown to aid in weight loss. “If you don’t have celiac disease, eating those high-fiber foods that contain gluten isn’t going to increase inflammation or lead to weight gain,” says Picano. “If anything, the opposite is true.”
So unless you have a medical need to skip gluten, you probably shouldn’t. Your healthiest diet move isn’t to go gluten free. Instead, pack your diet with healthy whole grains, fruits and vegetables — and limit processed, refined carbohydrates (even the ones labeled “gluten free”).
Reviewed by Allegra Picano, registered dietitian nutritionist for the Henry Ford Center for Health Promotion and Disease Prevention.
