Should You Go Gluten-Free If You Don’t Have Celiac Disease?

Gluten-free diets have increased in popularity in recent years, even among individuals who do not have an intolerance to this protein. While some people have a diagnosed gluten allergy that necessitates eliminating it from their diets, other people are choosing to eat gluten-free even when it is not necessary.

However, recent research is now showing that a gluten-free lifestyle may not be the best choice for those without gluten-related health conditions. Here is what you need to know if you are considering going gluten-free.

What the Science Says About Gluten-Free Diets

Gluten is a specific type of protein found in grains. It is most commonly found in wheat, barley, and rye. Although some research studies have shown that there are benefits to adopting a gluten-free diet in the absence of a health issue related to gluten consumption, other studies have found that there are risks to eliminating gluten.

There are undoubtedly millions of people who can benefit from a gluten-free diet. For example, those with celiac disease experience immeasurable health benefits when eliminating gluten from their diets. The science is not as clear when looking at the impacts of a gluten-free diet for those who do not have a diagnosed gluten intolerance.

A 2018 study of Danish adults without celiac disease looked at the health effects of diets that were both high and low in gluten. The findings signaled that a low-gluten diet helped to minimize instances of self-reported bloating. A gluten-free diet for those without a gluten intolerance was also shown to alter the gut microbiome and limit the amount of hydrogen present in the breath before and after eating. A lower amount of hydrogen in the breath is an indication that the body is better equipped to metabolize carbohydrates.

Scientists caution that celiac disease was the only health condition tested for within the participant group in this study. This means that it is possible that some of the participants had an undiagnosed gluten sensitivity that was not related to celiac disease.

Conversely, a 2019 research review found that there did not appear to be any meaningful benefits to going gluten-free in the absence of a formal health condition related to gluten consumption. The researchers involved in this review believe that the self-reported reduction of symptoms and added benefits of a gluten-free diet may have simply been a placebo effect.

Downsides of Adopting a Gluten-Free Lifestyle

While some people need to adopt a gluten-free lifestyle due to legitimate health concerns, there may be downsides to this diet when it is not medically necessary. For example, those who eliminate gluten completely are more likely to experience nutritional deficiencies.

Medical experts also point out that gluten-free foods are not consistently healthier than their gluten counterparts. A gluten-free label does not always translate to a good nutritional choice. Many gluten-free foods are packed with calories, saturated fats, and added sugars. The additional processing needed for many gluten-free foods inherently increases the additives, such as sodium.

Additionally, gluten-free foods are often lacking in important vitamins, minerals, and other nutrients. These include fiber, iron, zinc, calcium, folate, magnesium, vitamin D, and vitamin B 12. Diets that do not have adequate amounts of these nutrients often lead to digestive issues, weak bones, and a lower immune response. Nutritionists routinely praise the benefits of whole grains and their ability to help lower cholesterol and regulate blood sugar.

Gluten-free food products are also more likely to present a greater risk of exposure to toxic compounds and heavy metals, including cadmium and lead. Lastly, health care experts warn that it is often more challenging to find a good array of gluten-free foods, particularly in food deserts. Foods that are marked gluten-free are also typically more expensive, making them cost-prohibitive for many consumers.

Rather than eliminating gluten entirely, some people may find success achieving a healthier gut by simply reducing their consumption of refined carbohydrates and processed foods.

Who Should Adopt a Gluten-Free Diet?

For some people, adopting a gluten-free diet is a necessity rather than a choice. Gluten-free diets are medically necessary for people who have been diagnosed with celiac disease, gluten ataxia, nonceliac gluten sensitivity, and dermatitis herpetiformis.

Individuals suffering from irritable bowel syndrome (IBS) have also reported finding relief with a gluten-free diet. However, these benefits have not been backed up by science. Researchers say that more data is necessary to determine if eating a gluten-free diet will help those with other types of digestive issues.

As with any health concern, it is advised to talk to your doctor about the possibility of a gluten sensitivity or intolerance should you suspect that you have an issue. A trained medical professional can evaluate your symptoms and conduct blood testing to make a definitive diagnosis. A registered dietician is another great resource if you are experiencing problems digesting foods with gluten.

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