What is a gluten-free diet?

Eating gluten-free has skyrocketed in popularity in the last decade, and it’s not because of an uptake in gluten-related diseases.¹ Celiac disease and gluten ataxia are two rare conditions that only affect less than one percent of the US population.² There are many other reasons why people are willingly choosing to go gluten-free.

Before changing your diet, it’s helpful to answer the question, “What is a gluten-free diet?” This guide breaks down which conditions have an adverse relationship to gluten, the potential health impacts of going gluten-free, and how and when to implement gluten-free foods, among other topics.

In this article:

Understanding gluten

Gluten is the name for a group of proteins, primarily glutenin and gliadin, that are often found in cereal grains like barley, rye and wheat.³ From a nutritional standpoint, gluten does not offer any essential nutrients.⁴ However, gluten is heat resistant and helps wheat flour form into dough because of its elasticity, making wheat grain such a popular choice for baking.⁵

In the United States, gluten is one of the most used natural ingredients in processed foods. Foods containing gluten are an integral part of the typical American diet. It’s estimated that individuals consume 10 to 20 grams of gluten daily.⁶

Common sources of gluten

Gluten is commonly found in baked goods, where it helps improve shelf life, shape and softness, but it is also a main ingredient in many other popular foods. Whether at the grocery store or in restaurants, gluten is frequently used due to its versatility and cost effectiveness.

Here are some foods that typically contain gluten:⁷

• Beer
• Bread
• Cakes
• Cereals
• Crackers
• Noodles and pastas
• Snack foods

Hidden sources of gluten

Gluten can be found in almost everything imaginable. For those with celiac disease or another gluten-related sensitivity, it’s vital to know where gluten may be hiding before accidentally ingesting or coming in contact with it.

Watch for gluten in the following items:⁸

• Candy
• Condiments (like gravy, ketchup and salad dressings)
• Deli meats
• Drinks
• Energy or protein bars (which may use oats that are not gluten-free or wheat)
• Food coloring
• Ice cream
• Malt (beverages, extract, flavoring, milk or vinegar)
• Medications
• Oats
• Soups (especially in cream-based soups where gluten is used as a thickener)
• Soy sauce
• Supplements

Reasons for a gluten-free diet

Some people go gluten-free because of chronic conditions like celiac disease or non-celiac gluten sensitivities (NCGS). It may also be a diet selected for its claimed health benefits like weight loss, increased energy, and overall health.

Celiac disease

Celiac disease is a chronic autoimmune disease where gluten triggers the body’s digestive and immune systems and mistakenly attacks healthy cells. This results in damage to the small intestine and can stop the body from absorbing nutrients.⁹

Non-celiac gluten sensitivity

Gluten sensitivities that aren’t wheat or celiac-related are typically associated with adverse gastrointestinal and nongastrointestinal symptoms after consuming gluten.¹⁰ Some examples of symptoms include bloating, constipation, diarrhea, fatigue, gas, headaches and irritability. Avoiding gluten-containing grains and foods can help relieve the individual of their symptoms.

Gluten ataxia

Gluten ataxia is another rare gluten autoimmune disorder where part of the brain becomes damaged when the body ingests gluten.¹¹ The symptoms can be quite disruptive to movement and speech patterns. Often, individuals with gluten ataxia will struggle with balance, speech and fine motor skills. There may also be involuntary muscle spasms or tremors. Studies show a significant improvement in ataxia when following a gluten-free diet.¹²

Wheat allergy

The underlying cause of a wheat allergy is not an autoimmune disease but rather an overreaction of the immune system to wheat, leading to unpleasant symptoms like abdominal pain, asthma, bloating, constipation, diarrhea, headaches, nausea, rashes, sneezing or weight loss. In less common cases, a reaction to wheat can be life threatening if the body goes into anaphylaxis (allergic reaction).¹³

A large percentage of wheat allergies are reported in children, and one study shows that more than 50 percent of children outgrow the allergy by age 12.¹⁴

Personal choice and other health benefits

Many people adopt a gluten-free diet out of necessity, but others choose it voluntarily, believing in its potential health benefits. One widespread belief is that going gluten-free can improve overall health, boost energy levels, promote a healthier gut and reduce brain fog. However, there is a lack of scientific evidence supporting these claims for individuals without gluten-related allergies, disorders or sensitivities.¹⁵

Components of a gluten-free diet

Following a gluten-free diet involves focusing on naturally gluten-free whole foods (such as fruits, non-processed meats and vegetables), gluten-free grains and gluten-free flour.¹⁶ Additionally, the gluten-free market offers a wide range of processed foods, beverages and even alcoholic options, providing ample choices for maintaining a gluten-free lifestyle.

Naturally gluten-free foods

The most straightforward way to follow a gluten-free diet is by eating naturally gluten-free foods. The more naturally gluten-free foods you incorporate into your diet, the less time and effort you will spend reading ingredient lists. Adhering to a gluten-free lifestyle can be challenging; thankfully, there is a wide range of fresh gluten-free foods which include the following:¹⁷

• Dairy
• Fruits
• Meat (including poultry and seafood)
• Legumes (including beans)
• Nuts
• Seeds
• Vegetables

Gluten-free grains and flours

Individuals seeking gluten-free alternatives for their cooking and baking needs can rely on grains and starches, such as amaranth, corn, millet and sorghum. Quinoa and rice are popular choices due to their nutritional benefits and versatility.

While oats are naturally gluten-free, they are often processed in big facilities with proximity to other gluten-containing grains, so cross-contamination is all too likely.¹⁸ When buying oats, be sure to check for a gluten-free label on the package before bringing it home. Additionally, gluten-free flours, such as almond, coconut, rice, and tapioca, offer a diverse range of textures that can be used for baking or cooking or as a thickening agent.

Gluten-free processed foods

The gluten-free product market has experienced significant growth in demand and diversification in the product line over the past few years.¹⁹ Gluten-free bread, cereals, flour and pasta as well as desserts, ready-made meals and snacks can all be found in retailers. In addition to these, the market also offers gluten-free baking mixes, frozen meals, sauces and soups, providing convenient options for meal preparation. Gluten-free food options are more available than ever!

Some gluten-free product examples include Hippeas organic chickpea puffs, Well Market™ multigrain tortilla chips and Well Market gluten-free chocolate chip cookies.

Gluten-free beverages

There are also many delicious options for gluten-free drinks. Naturally gluten-free drinks like water and 100-percent fruit juices are safe options.²⁰ If you're craving something fizzy, many soft drinks and sports drinks are gluten-free as well — just be sure to check labels for any gluten-containing additives.²¹ Gluten-free alcoholic beverages are widely available, including certain brands of beer made from sorghum or rice and most wines and distilled spirits.²²

How to start a gluten-free diet

The diagnosis of celiac disease should be confirmed through medical testing, which typically involves blood tests and, if indicated, intestinal biopsies to assess damage caused by gluten consumption.²³

According to Danielle Stagni, a registered dietitian and nutrition therapist at New Moon Nutrition and Wellness, “If you are considering testing for celiac or gluten sensitivities, it is important to not cut out gluten beforehand for accurate results.”²⁴

She continues, “When you reduce your intake of a certain food or food group, it is important to understand what essential nutrients might be missing and where else you may consume them to avoid any nutritional deficiencies. Speaking with a medical professional, such as a registered dietitian, can help bridge any nutritional gaps that may be present.”²⁵

When getting started, it’s vital to learn which foods are safe and which foods to avoid as well as be able to interpret a food label. Once you have the basics down, you can start building your gluten-free pantry and learn tips to lower your chances of cross contamination at home and in public.

Read food labels

Learning to read a food label can help you determine if the product contains gluten or not.²⁶ You can also avoid sources of gluten that can hide under various names like malt flavoring or brewer’s yeast.²⁷ This is especially important if you have celiac disease or gluten sensitivity and need to manage symptoms and keep your overall health in check.

The gluten-free labeling rule means that the product must contain less than 20 parts per million (ppm) of gluten, which most people with celiac disease can tolerate.²⁸

Avoid cross contamination

Avoiding gluten cross contamination is crucial for those on a gluten-free diet to prevent adverse reactions. Here are some practical tips to minimize your risk:²⁹

• Cooking: Use separate cookware, cutting boards and utensils for gluten-free foods. Opt for glass or stainless steel, which are easier to clean and less likely to retain gluten residues.
• Storage: Keep gluten-free and gluten-containing foods separate in designated areas. Store gluten-free items in sealed containers to prevent airborne contamination.
• Washing: Wash dishes, kitchen tools and utensils thoroughly with hot, soapy water after each use. Use separate dish cloths or sponges for gluten-free items, and clean shared appliances rigorously to avoid cross contact.

Dining out on a gluten-free diet

Dining out on a gluten-free diet takes a bit of planning but can be enjoyable with a few tricks. Check out the menu online beforehand to confirm their gluten-free options. When you get there, chat with your server about your needs, and ask questions about how dishes are prepared in order to avoid any unintended gluten sneaking in.

Make sure to clearly communicate your gluten-free requirements when ordering. It's okay to ask for modifications, like swapping regular pasta for gluten-free or getting sauces on the side. Watch out for hidden gluten in things like condiments or fried foods. If you're unsure about something, don't hesitate to ask for more information or choose a safer option.

Stagni notes that it may be helpful to have your own gluten-free snacks on hand in case you ever find yourself in a situation where you feel the available food options are unsafe.³⁰

Stock your pantry

Start with essentials like almond flour, rice flour and tapioca starch for baking — these work great as substitutes for regular flour. Keep gluten-free grains like brown rice, buckwheat and quinoa on hand for meals or snacks. For quick bites, load up on gluten-free crackers as well as nuts, rice cakes and seeds. Don't forget gluten-free pasta and sauces for easy dinners!³¹

Some snacky pantry items to consider are Well Market banana nut trail mix bites, Well Market salt and vinegar sprouted almonds and Quest nutrition protein bars.

Health implications 

One of the big concerns of a gluten-free diet is missing out on essential nutrients.³² Fortunately, there are many naturally occurring, unprocessed gluten-free food items, such as fruits, legumes and vegetables, that can provide all the essential fiber, minerals, protein and vitamins for a healthy diet.

Another thing to prepare for is the cost and quality of gluten-free foods. They can be pricier, and some gluten-free products are higher in calories and sugars to make up for taste and texture, which could contribute to weight gain if consumed too frequently.³³

If you're thinking about going gluten-free, it's a good idea to chat with a health care professional to make sure you have a plan to get all the nutrients you need to sustain your body.

Does gluten-free equal healthier?

Going gluten-free doesn't automatically mean healthier. While it's necessary for those with celiac disease or gluten sensitivity, cutting out gluten can mean missing out on important nutrients found in whole-grain breads and other gluten-containing products.³⁴ These include fiber, essential vitamins like B vitamins, and minerals like iron and magnesium, which are crucial for overall health.³⁵ If you're going gluten-free, it's wise to focus on getting these nutrients from alternative sources, such as unprocessed foods, gluten-free whole grains and fortified products to maintain a balanced diet.

Weight loss and gluten-free diets

While some individuals may experience weight loss from a gluten-free diet, it's important to note that this outcome may not be solely due to eliminating gluten. Often, going gluten-free involves cutting out processed foods and refined carbohydrates, which can contribute to weight loss.³⁶

Stagni says, “It is not necessary to go gluten-free for improved health, but if going gluten-free to see health benefits, it is important to assess if you feel you can maintain a gluten-free lifestyle permanently. Continually assess if going gluten-free is resulting in the health benefits you were looking for. Otherwise, once you reintroduce gluten-containing foods or disengage in healthy behaviors, you may regain any weight that was originally lost — and likely even more.”³⁷

Tips for success on a gluten-free diet

Maintaining a successful gluten-free diet involves a few key steps: planning meals with gluten-free recipes, connecting with support groups online and seeking guidance from a dietitian. In no time, you’ll be on your way to mindful eating that supports your diet restrictions.

Here are some options:

• Meal planning and recipes: Research and compile a list of gluten-free recipes. Then, create a weekly meal plan and shopping list based on the recipes
• Finding support groups: There is an association with an increased risk of developing an eating disorder with celiac disease. The Alliance for Eating Disorders is a huge resource in the eating disorder community.
• Working with a dietitian: A dietitian can help craft a gluten-free meal plan that fits your needs and caters to your preferences. They can also teach you how to read food labels, spot gluten and find gluten-free snacks and beverages.

Explore gluten-free products options from Well Market.

Is a gluten-free diet right for you?

If you have symptoms of gluten sensitivity or celiac disease, see a doctor for testing. If you do have a gluten issue, avoiding it is crucial for your health. If not, always check with a health care provider before making big diet changes.

Frequently asked questions

What can you eat on a gluten-free diet?

You can enjoy dairy, fruits, meat (including poultry and seafood), nuts, seeds and vegetables along with gluten-free grains like corn, quinoa and rice. Many processed foods also offer gluten-free options, such as bread, pasta and snacks made from alternative flour.

What does going gluten-free do to your body?

If you have a gluten-related disease like celiac disease or a gluten allergy, going gluten-free can significantly improve your health. It can help to alleviate symptoms like digestive issues, fatigue and joint pain, and it can help prevent long-term damage to the intestines and other complications.

Are potatoes gluten-free?

Yes, potatoes are naturally gluten-free. If buying processed potato-based products like mashed potatoes or frozen French fries, look for a gluten-free label. Depending on how they were prepared, there might be hidden sources of gluten or a possibility of cross contamination.

What food items contain gluten?

Foods with naturally occurring gluten include barley, rye, triticale and wheat. However, gluten can be refined into many forms and found in many processed foods.

This content is for informational purposes only and is not medical advice. Consult your health care provider before taking any vitamins or supplements, and prior to beginning or changing any health care practices.