Myths and Facts of Gluten-Free Diets

Gluten-free food products and diets are a popular trend. Many people have adopted a gluten-free diet either to try to manage their weight or because they believe it's a healthier way to eat.

Gluten is a naturally occurring protein found in wheat and other grains. Gluten is typically digested like any other protein and is harmless. However, for people with celiac disease, gluten triggers an autoimmune reaction that causes them to get sick.¹

The reality of gluten sensitivity

About 1 in every 100 people have celiac disease. For those people, gluten ingestion poses a serious health risk and can injure the gastrointestinal tract.¹

Some people who do not have celiac disease may have what is called a non-celiac gluten sensitivity, which will cause them to experience similar symptoms. Yet, they do not have a detectable autoimmune response to it. About 6 out of every 100 people in the United States may have a gluten sensitivity.²

It is crucial that people with celiac disease or gluten sensitivity avoid gluten in their diets. A gluten-free diet is considered therapeutic and can help resolve symptoms such as:^1,2

• Bloating
• Abdominal pain
• Diarrhea
• Constipation
• Gas
• Nausea and vomiting
• Headache
• Anxiety or depression

Determining gluten sensitivity

If you suspect you have celiac disease or gluten sensitivity, get proper medical testing before removing gluten from your diet. Blood tests can diagnose celiac disease but are only effective if you are currently consuming gluten. Starting a gluten-free diet before getting tested can result in false negatives, complicating the diagnosis process. So, consult a healthcare professional for accurate testing and advice.¹

Are there benefits to a gluten-free diet?

For those without celiac disease or gluten sensitivity, there is no need to avoid gluten. Whole grains that contain gluten, such as wheat, barley, and rye, are rich in essential nutrients and contribute to a balanced diet. Unnecessarily avoiding gluten can complicate your dietary choices and may lead to inadequate nutrient intake.²

Impact on weight loss

The notion that gluten-free diets are superior for weight loss is a misconception. Weight loss results from overall dietary choices and lifestyle changes, not merely the exclusion of gluten. People often attribute weight loss to gluten avoidance when, in fact, it is the overall reduction in calorie intake and healthier food choices that lead to weight loss.

Practical advice

For the majority of people, gluten is not harmful. If you do not have celiac disease or a diagnosed gluten sensitivity, there is no benefit to eliminating gluten from your diet. Doing so can make mealtime unnecessarily difficult and may lead to nutritional gaps.

Gluten-free foods have a "health halo" surrounding them. However, if you are not one of the small percentage of people who need to avoid gluten for medical reasons, there is no need to go out of your way to find gluten-free options. Focus on a balanced diet rich in whole grains, fruits, vegetables, lean proteins, and healthy fats to support overall health and weight management.