A gluten-free diet is a way of eating that cuts out foods made with gluten. Gluten is a protein found in wheat, barley, and rye. This protein gives bread and baked products their structure and chewiness. Gluten can also be added to foods during production to help with texture or flavor. Because gluten can be found in obvious and hidden places, people on a gluten-free diet need to pay close attention to ingredients and labels to successfully avoid it.
What is a gluten-free diet?
Definition of a gluten-free diet
A gluten-free diet means skipping all foods and drinks made with gluten. Gluten acts a bit like glue, making dough stretchy and giving bread its chewy bite. The word “gluten” comes from the Latin word for glue, which makes sense. To follow this diet, you have to avoid more than just bread and pasta. You also need to watch out for any food or drink with wheat, barley, or rye in any form, even as a minor ingredient.
Some people have to eat gluten-free for health reasons, like having celiac disease or a gluten sensitivity. Others do it because they think it’s healthier. No matter the reason, eating this way means making big changes and learning how to spot gluten in foods.
What foods contain gluten?
Gluten is mainly found in wheat, barley, and rye. These grains are often used in everyday food. Wheat is the most common and comes in lots of forms, such as durum, spelt, farro, graham, kamut, wheat bran, and wheat germ. Any type of wheat flour, no matter how it’s processed, has gluten.
Here are examples of foods with gluten:
- Breads, pasta, crackers
- Most breakfast cereals (unless marked gluten-free)
- Baked goods like cakes, cookies, pies
- Seasoned rice mixes and croutons
- Some candies and flavored chips
- Gravies, salad dressings, soy sauce
- Beer, ale, porter, stout (because of barley)
- Malt and foods flavored with malt
- Processed meats like hot dogs, imitation seafood, some sausages
What foods are naturally gluten-free?
Luckily, there are lots of foods that are gluten-free:
- Fresh, plain meat, poultry, and fish that aren’t breaded or marinated with gluten ingredients
- Eggs
- Fruits and vegetables
- Beans, seeds, pulses, and nuts in their natural state
- Low-fat dairy products (like plain milk, plain yogurt, and cheese)
- Gluten-free grains and starches, such as:
- Amaranth
- Arrowroot
- Buckwheat
- Corn (including cornmeal, grits, polenta if labeled gluten-free)
- Millet
- Quinoa
- Rice (any type)
- Sorghum
- Soy
- Tapioca
- Teff
- Oats labeled as gluten-free, to avoid cross-contamination
Who should follow a gluten-free diet?
Some people need to avoid gluten for medical reasons; for others, it’s a personal choice. The main health conditions that require a gluten-free diet are listed below.
Celiac disease and gluten-free diets
For those with celiac disease, a gluten-free diet is the only treatment. Celiac disease is an illness where the immune system mistakenly attacks the gut whenever gluten is eaten. This damages the small intestine and keeps it from absorbing vitamins and minerals, leading to symptoms like stomach pain, bloating, diarrhea, tiredness, headaches, bone pain, and weight loss.
People with celiac disease must always avoid gluten, even in small amounts. This gives the intestine a chance to heal and stops further damage and complications.
Gluten intolerance and non-celiac gluten sensitivity
Some people react to gluten without having celiac disease. This is sometimes called gluten intolerance or non-celiac gluten sensitivity. Common symptoms are bloating, stomach pain, tiredness, constipation or diarrhea, and gas. The reason this happens isn’t fully understood. Some scientists think it might be caused by other parts in wheat, not just gluten.
Taking gluten out of the diet can ease these symptoms. A doctor or dietitian should help figure out if gluten is really the reason and make sure the diet is still balanced and healthy.
Wheat allergy and other gluten problems
A wheat allergy is different than celiac disease or gluten intolerance. In a wheat allergy, the body’s immune system treats wheat as a harmful invader. Symptoms can include stomach upset, rashes, sneezing, trouble breathing, or headaches. People with wheat allergy must avoid wheat, but may be able to eat barley or rye. Other rare conditions, like gluten ataxia, affect nerves and can cause movement problems, which may improve on a gluten-free diet. All these conditions should be diagnosed and managed with help from a doctor.
What are the health benefits of a gluten-free diet?
For people with celiac disease or gluten sensitivity, the main benefit of a gluten-free diet is clearing up health problems caused by gluten. For others, the benefits are less certain.
Symptom relief for gluten-related conditions
When people with celiac disease go gluten-free, they usually see big improvements. Their intestines start to heal, stomach and bowel problems get better, and tiredness or aches may go away. Following this diet closely also helps prevent poor nutrition and long-term damage.
Others with gluten intolerance also tend to feel better without gluten. Symptoms like bloating, stomach pain, and tiredness can decrease. People with gluten ataxia may notice better balance and movement after cutting out gluten.
Can a gluten-free diet improve general health or help with weight loss?
Many people who do not have gluten-related illnesses think that a gluten-free diet will help them lose weight or feel better. Research doesn’t clearly support this idea. Sometimes people feel better because they eat fewer processed foods and more natural, whole foods like fruits, vegetables, and lean meats. This healthier way of eating-not the lack of gluten-may be what leads to feeling better or losing weight.
Gluten-free processed foods are not always better for you. They can have more sugar, fat, and calories, and less fiber and vitamins. Switching to gluten-free foods without looking at your overall nutrition plan could lead to unhealthy choices or missing out on important nutrients.
What are the risks and downsides of a gluten-free diet?
While this diet is needed for some people, it can also be challenging and may cause problems if not planned well, especially for those without medical reasons to avoid gluten.
Potential nutrition problems
One issue is missing out on nutrients that are usually found in grains with gluten, like iron, folate, fiber, B vitamins, and calcium. Gluten-free options, such as breads and cereals, might not be as nutritious and are sometimes higher in sugar or fat. You have to pay special attention to getting enough whole grains, fruits, vegetables, and other high-fiber foods.
Practical issues in everyday life
Eating gluten-free can complicate grocery shopping, meal prepping, eating out, and social situations. Reading ingredient lists becomes an everyday task, since gluten is found in so many places. Kitchens shared with others can be risky because of cross-contact. Separate toasters, cutting boards, and utensils may be needed. Eating at restaurants is harder-people often have to ask detailed questions about how food is made to avoid getting sick.
Social events or travel also take more planning. You may need to bring your own food or research places with safe options ahead of time.
The cost and finding gluten-free foods
Gluten-free packaged foods like bread and pasta often cost much more than regular versions. This is due to higher ingredient costs and stricter production requirements. Not all stores have a good selection, especially in small towns. Sometimes, it can be tough or expensive to keep to this diet, especially if you rely on specialty products.
Which foods to eat and avoid on a gluten-free diet?
Knowing what is safe and what isn’t is key to eating gluten-free. Here is a basic overview:
| Foods to Enjoy | Foods to Avoid |
|---|---|
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Hidden gluten and cross-contact
Gluten can sneak into foods as a thickener, binder, or flavoring, especially in processed foods. Common hidden sources include:
- Some candies and chips
- Prepared soups, broths, and bouillon
- Imitation seafood, hot dogs, and deli meats
- Condiments like soy sauce, hoisin, teriyaki, certain salad dressings, and gravies
Avoiding cross-contact is just as important as avoiding obvious gluten sources. Always wash kitchen tools well, store gluten-free foods separately, and use items like toasters only for gluten-free bread if you share space with gluten-containing foods.
How to identify gluten in foods, medications, and supplements
Reading food labels
Always check food packages for gluten. In the U.S., a “gluten-free” label means the food has less than 20 parts per million (ppm) of gluten. This level is generally safe for most people with celiac disease. Look for wheat, barley, rye, or triticale in the ingredients list. Note that “wheat-free” doesn’t always mean “gluten-free”-a product may contain barley or rye instead.
Gluten can hide in less obvious ingredients like “malt,” “brewer’s yeast,” and “hydrolyzed vegetable protein.” If you’re not sure about an ingredient, it’s safer to avoid the product.
Recognizing gluten-free certifications and laws
Products with a certified gluten-free label are tested to meet safety standards. In the U.S., the Food and Drug Administration (FDA) and other countries like the UK set the limit at 20 ppm for foods with the gluten-free label.
Alcoholic drinks are a special case. Wines and some liquors made from gluten-free sources can be labeled gluten-free. Beers made from barley-even if processed to remove gluten-could still be risky for people with celiac disease unless clearly marked gluten-free.
Gluten in processed foods
Processed snacks and convenience foods often add gluten for texture or as a binder. Read the packaging carefully for all processed items, including:
- Chips, crackers, cookies
- Prepared soups, bouillon cubes
- Condiments and sauces (soy sauce, salad dressings, gravies)
- Packaged meats and imitation seafood
Checking medications and supplements
Gluten can also be present in pills and vitamin products, often as a filler. Prescription drugs may be gluten-free, but always double-check with your pharmacist. Dietary supplements with wheat are legally required to list “wheat” on the label. Tell your doctor and pharmacist if you need to be gluten-free, and always confirm before starting any new medicine or supplement.