Why "Gluten-Free" Without a Diagnosis Isn't a Healthy Choice
"Gluten-free" has turned into a marketing gimmick.
Walk into any grocery store and you’ll see the labels everywhere—on bread, pasta, snacks, even bottled water, which never had gluten to begin with......
Is it worth cutting out gluten if you don’t have to?
What is gluten, and who should avoid it?
Gluten is simply a protein found in wheat, rye, and barley. It gives bread its structure and chew. Far from being toxic, wheat is full of protein, fiber, iron, and vitamins. Whole wheat, in particular, is consistently linked to heart and digestive health.
For most people, there’s no scientific reason to avoid gluten. The exceptions:
Celiac disease – an autoimmune disorder where gluten damages the small intestine. It afflicts 1% of the world’s population. Strict lifelong avoidance is necessary.
Wheat allergy – different from celiac, but requires avoiding wheat specifically.
Non-celiac gluten sensitivity(NCGS) – some people feel digestive relief when avoiding gluten, though there’s no intestinal damage, as in celiac.
IBS – symptoms may improve somewhat without gluten, though often not completely.
If you don’t fall into one of these groups, gluten probably isn’t a problem.
Why the “bad reputation”?
Gluten-free labeling became regulated in the U.S. in 2014. Overnight, companies started slapping “gluten-free” on everything, including foods that never contained gluten. Marketing did the rest.
Many people assumed gluten-free meant healthier, when in reality, it only means the absence of gluten.
Add media hype and celebrity endorsements, and gluten quickly became a villain.
But the science doesn’t back that up. A 2019 study found little evidence that cutting gluten reduces inflammation, boosts athletic performance, or improves overall health in people without celiac disease.
Interestingly, some people who feel better after going gluten-free may be sensitive to something else—particularly fructans, a type of carbohydrate in wheat that can cause bloating and discomfort.
The downsides of cutting gluten
Research has found that many gluten-free packaged foods are less nutritious than their wheat-based counterparts. They often contain:
Less protein and fiber
Lower amounts of key nutrients like iron and folate
People who follow a gluten-free diet often don’t get enough fiber due to the lack of it in gluten-free products. 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.
People who adopt a gluten-free diet without medical necessity sometimes gain weight and develop nutrient deficiencies.
Should you go gluten-free?
If you need to avoid gluten, the good news is that gluten-free products have improved. Many now use whole grains and better ingredients. Pairing a gluten-free diet with a Mediterranean-style approach--lots of fruits, vegetables, fish, beans, nuts, and healthy fats--can make it both healthy and sustainable.
If you don’t have celiac, a wheat allergy, or a clear sensitivity, you’re better off keeping whole grains in your diet. Cutting gluten unnecessarily could mean missing out on important nutrients.
If you suspect gluten is causing issues for you, see a doctor before eliminating it.
Find out whether gluten is the culprit or if something else is to blame.
