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Is Gluten Really That Bad For You? Here's What Happens When You Stop Eating It

Gluten-free eating has skyrocketed in popularity over the past decade, fueled by claims that cutting gluten leads to better health. This trend shows no signs of slowing down, with the global market for gluten-free foods projected to be valued at $14 billion by 2032.

But is ditching gluten a good idea? While some people must cut it out for medical reasons, millions of others have embraced the diet without a clear need. Here's what science says about gluten, why it's become so controversial, and what happens to your body when you stop eating it.

What is gluten, and should you avoid it?

"Gluten is a protein found in wheat, rye, and barley," says Melinda Dennis, a registered dietitian and nutrition coordinator at the Celiac Center at Beth Israel Deaconess Medical Center in Boston (BIDMC). "It acts as a binding agent in food, meaning it gives structure to bread and adds texture and taste."

Despite its bad reputation, gluten isn't inherently unhealthy. In fact, wheat—a key source of gluten—is full of good-for-you nutrients. "It's packed with protein, fiber, iron, and vitamins," says Dennis. "Whole wheat, in particular, can play a beneficial role in the heart-healthy diet." 

(Your body needs whole grains. Here's how to find the most effective ones.)

For most people, there's no scientific reason to cut out gluten, says Ciaran Kelly, a gastroenterologist and medical director of the Center for Nutritional Health at BIDMC. However, some people do need to avoid it.

"Patients with celiac disease, an autoimmune disorder, have developed an immune-mediated reaction to gluten," says Kelly. "If they're exposed to gluten in their diet, there's injury and damage caused to the small intestine, so they're the number one group of individuals who must be on an absolutely strict gluten-free diet." 

Others may have non-celiac gluten sensitivity (NCGS), a condition where people experience digestive discomfort from gluten but don't have the intestinal damage associated with celiac disease, says Kelly. Meanwhile, individuals with a wheat allergy should avoid wheat but don't necessarily need to eliminate all gluten-containing foods, says Kelly. 

People with irritable bowel syndrome (IBS) may see improvements in their GI symptoms on a gluten-free diet, "although the improvement is usually partial and not complete," says Kelly. 

(Here's why women are more likely to have IBS.)

Why does gluten get such a bad rap? 

Gluten-free labels didn't appear on packaged foods in the U.S. Until 2014, when the FDA began regulating them. Suddenly, products that never contained gluten—like bottled water or potato chips—began advertising their gluten-free status, reinforcing the idea that gluten was something to avoid.

"Personally and professionally, I think it's a side effect of food marketing," says Janelle Smith, registered dietitian at the UCLA Vatche and Tamar Manoukian Division of Digestive Diseases, who has celiac disease herself. 

Unlike a "heart-healthy" label, gluten-free doesn't mean healthier—it simply marks the absence of an allergen. Yet, brands expanded their market by making it seem beneficial for everyone, despite only one percent of the world's population having celiac disease.

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Media hype also played a role, says Dennis. "I'm not saying everyone who's saying they're gluten-free is wrong, but I think it got too much media attention and became a fad."  

A 2019 study found little evidence that gluten-free diets reduce inflammation associated with other autoimmune conditions, such as rheumatoid arthritis, or improve athletic performance.

The paper also notes many self-reported cases of gluten intolerance stem from fructans, fermentable carbohydrates found in wheat that some people struggle to digest, says Smith.

Additionally, gluten means carbs in some people's minds, says Tricia Thompson, a dietitian and founder of Gluten-Free Watchdog. "If they want to lower their carbohydrate intake, they may think a gluten-free diet might be helpful." 

You may not realize that gluten is a protein found in some grains (wheat, barley, and rye), but not all grains. "There are plenty of carbohydrate-rich, gluten-free versions of bread, pasta, breakfast cereal, cakes, and cookies," says Thompson. 

Cutting out gluten? Here's what you might be missing

Despite its health halo, a gluten-free diet isn't necessarily better for you—and in many cases, it can be worse.

A 2023 review found gluten-free bread contains less protein and more fat than regular bread, while a 2024 study showed that gluten-free products are also higher in sugar and calories. A 2021 study noted many gluten-free products contain less fiber, less protein, and more saturated fat, carbs, and salt than their regular counterparts. Moreover, a 2015 study found gluten-free packaged foods (like bread, pasta, and flour mixes) had "no predominant health benefits." 

"Things are definitely improving, and companies are starting to use whole gluten-free and alternative grains in their products," says Dennis. "But oftentimes, these products contain predominantly refined flours, tapioca starch, potato starch, maltodextrin, all of these fillers" to help preserve them and mimic the same mouthfeel as the gluten-filled versions.  

(This type of carb is so good for your gut health.)

They also lack the fortified nutrients found in regular wheat products. "Any gluten-free bread or cereal is going to have much less iron and folate than what you're used to in your usual diet," says Smith. "A lot of people [who are gluten-free] do have deficiencies in iron and folate as a result."  

The Gluten Intolerance Group reports that people who follow a gluten-free diet often don't get enough fiber due to the lack of this nutrient in gluten-free products. "Fiber is really for our gut health and our overall health," says Smith. 

The gluten-free diet isn't a good weight loss diet, "particularly because gluten-free substitute processed foods tend to be high in fat and calories," says Kelly. "It's not unusual to see patients on the gluten-free diet who are gaining weight and not wanting to." 

(The Mediterranean diet has stood the test of time for a reason: It works.)

Dennis and Smith recommend blending the gluten-free diet with the Mediterranean diet for optimal health if you are gluten-free- for whatever reason. "I can't think of any better plan that would be anti-inflammatory and antioxidant-rich," says Dennis. "It's high fiber, loaded with fruits and vegetables and good sources of protein, and has minimal sources of saturated fats."   

And if you suspect gluten is making you sick? See a doctor before cutting it out, says Kelly. Otherwise, you might eliminate the wrong thing—without reaping any real benefits. 

Hidden Side Effects Of Gluten-free Foods That Are Making You Fat

Gluten-free foods are all the rage among celebrities and wellness enthusiasts. Over the years, they have gained the reputation of being healthy as they are believed to be 'carb-free'. Many people consider them as weight-loss-friendly. However, a new study has suggested otherwise.Gluten is a protein found in wheat, barley, rye, and other grains. Many people with celiac disease and gluten intolerance opt for gluten-free foods like fruits, vegetables, meat, and eggs as well as processed foods like gluten-free bread or pasta. Having these foods can help people allergic to the protein avoid health issues.But can people without any allergy or intolerance to these foods have gluten-free foods. Well, it turns out these foods aren't for everyone, especially the processed variety as they can be high on hidden sugar and calories, lacking essential nutrients like fibre and protein. Eating too many of them could actually leave the body low on key nutrients. Unless there's a real reason to avoid gluten, sticking to regular, balanced meals might be a better bet.Researchers for this study published in the journal Plant Foods for Human Nutrition, looked at 39 gluten-free products and compared their nutrition composition with other gluten-filled alternatives.It was found that gluten-free foods lacked many nutrients. They especially had less protein and more sugar and calories than their counterparts.

Does gluten contribute to weight loss or weight gain? Experts say you wouldn't lose weight on a gluten-free diet unless you are controlling portions or indulging in whole foods such as fruits, vegetables and lean proteins. Having processed gluten-free foods could be surely be a weight gain trap.

What are the lessons from this new study Gluten-free foods are aimed at those who have a gluten allergy or sensitivity. People with such intolerances may experience symptoms like diarrhea, stomach aches, bloating, indigestion, vomiting, constipation, rashes, acne, and dry skin.However, people who are not allergic should avoid having gluten-free foods as instead of weight loss, they can end up adding inches to the waistline.A 2021 study published in journal Nutrients found that 81% of patients who followed the gluten-free diet gained weight in two year period.In another one, BMI of people with celiac disease went up from an average of 24 to 24.6, after following the gluten-free diet.

Sachin Rustgi, a professor of molecular breeding at Clemson University, who was a co-author of the study, said that many gluten-free products mostly lack wheat, rye, barley and oats, which are rich sources of arabinoxylan, an insoluble fibre that promotes digestive health by easing bowel movement and preventing constipation.The study highlights how following a gluten-free diet or picking gluten-free products from shelves is not a good idea for people not intolerant to the protein.It is important to eat a balanced diet with all major nutrient groups be it protein, fibre, complex carbs and crucial vitamins and minerals. Any such changes in the diet must only be made on advise of a health professional. Going gluten-free is not necessarily a healthy choice and may not support weight loss efforts.

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Wheat Intolerance: The Facts

by NAOMI COLEMAN, femail.Co.Uk

An increasing number of Britons claim they are intolerant to wheat.

But far from being one condition, health problems involving wheat actually fall into three main groups.

Here is a guide to the main health conditions involving wheat in the diet, their symptoms, methods of diagnosis and treatments.

What is gluten intolerance?

Gluten intolerance - otherwise known as coeliac disease - is an inflammatory condition of the digestive tract, caused by gluten - a protein found in wheat, rye, barley and oats. It is not a contagious illness but is often genetic.

Coeliac disease affects one person in every thousand. Most people are diagnosed between the ages of 30 and 45. Classic symptoms include lethargy, weight loss, vomiting and diarrhoea.

The condition causes Gluten to damage the lining of the small intestine which greatly reduces the ability of the gut to absorb adequate nutrients from food. In the worst cases, this can lead to severe malnutrition.

Coeliac disease can be diagnosed by a gastroenterologist (stomach consultant) who will carry out an intestinal biopsy - a sample of tissue taken from the intestine.

This involves a flexible endoscope or telescope being passed through the mouth into the stomach and upper intestine so that the lining can be inspected and a biopsy taken.

The only treatment available to sufferers of Coeliac disease is a gluten-free diet.

What is a wheat allergy?

A sensitivity or allergy to wheat can produce a variety of symptoms in the body such as sneezing itching, rashes, watery eyes, runny nose, coughing, hay fever, headaches, nausea, digestive problems, swollen limbs or general aches and pains.

When someone is allergic to a certain food, their immune system reacts as if the food were an invader and produces antibodies.

Food allergies affect 1.5 per cent of the population. Wheat allergies affect less than one per cent.

Food allergies are often difficult to identify because our reactions can be delayed from anything from two hours to many days after taking the offending foods.

Common chronic illnesses and conditions such as asthma, eczema, migraines, irritable bowel syndrome and arthritis are often associated with wheat allergies.

Unlike classic allergies, if you are allergic to wheat you will usually be allergic to more than one food. On average, sufferers react to four or five different foods.

Sufferers are advised to eliminate wheat from their diet altogether and replace with rice, corn, millet, buckwheat or potatoes.

A wheat allergy can be diagnosed by skin-prick testing available at a NHS allergy clinic. This involves the allergen (wheat) being placed on the skin after it has been pricked. If the skin flares up 15 minutes later you have a wheat allergy.

A second method of diagnosis is a RAST blood test, which involves taking a blood sample and testing for the wheat allergen.

What is wheat intolerance?

Wheat intolerance does not involve an immune response. The reasons why people suffer from wheat intolerance are not entirely understood. Some experts believe it occurs when some people are short of the enzymes necessary for the proper digestion of wheat.

Symptoms of wheat intolerance can include bloating, headaches and joint pains.

However, Isabel Skypala, head of dietetics at London's Royal Brompton Hospital, believes getting a diagnosis for wheat intolerance is difficult.

'Some people find foods such as pasta and bread hard to digest. This is because pasta absorbs water, so it swells in the body and causes discomfort. Also it is fashionable to blame intolerance on wheat. People forget that other foods such as dairy which are spread on bread or sprinkled on pasta could be the offending culprit.'

The only proper diagnosis for wheat intolerance is a test called a food challenge, carried out in a hospital. The patient is blindfolded and tested for wheat under controlled conditions.

The patient is then monitored over three days to see if they develop any symptoms. Depending on which foods they react to, a food elimination programme is carried out under strict supervision.

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