The Ultimate Guide to the Gluten-Free Diet
The gluten-free diet has become very popular in recent months and is considered by many to be a “fad.” Although gluten-free products are beginning to appear in stores, most people are unaware of the great benefits of a gluten-free diet.
Gluten Free Diet: Is it healthy?
With so many diets out there, many wonder whether the gluten-free diet has a real justification or if it is just another fad diet driven by the 10 healthy power foods. The reality is that this diet has enough studies to evaluate its effectiveness.
What is a Gluten Free Diet?
It is a style of eating in which foods that contain gluten or its derivatives are excluded. Cereals, mainly wheat, rye, barley, oats, and their combinations, are foods that contain gluten. Due to the rise in diagnoses of celiac disease and gluten sensitivity, gluten-free diets are being investigated by physicians from all walks of life, including weight loss experts, bariatrists, and nutritionists.
A gluten-free diet can offer numerous benefits, including regulating cholesterol levels, enhancing digestive health, and boosting energy levels, particularly for individuals with gluten intolerance.
“If you choose to go gluten free, you’ll be cutting out a lot of very unhealthy foods from your diet,” says Christy Shatlock, Chief Nutrition Officer at BistroMD. “Fried foods would be left out of this diet due to the bread they contain. Desserts with a lot of sugar or fat would also be out.”
What is Gluten?
Gluten is a protein found in cereals and is responsible for the elasticity of dough prepared from flour derived from these cereals. Although gluten is present in these foods, it is not essential for a healthy and balanced diet. Its nutritional contribution is very small, so removing it from the diet does not have a major impact on health status.
The gluten-free diet was advertised as an option for people suffering from celiac disease and other allergies. However, it is currently an eating plan implemented by both celiac patients and healthy people.
What The Heck Is Gluten?
Learn the science behind it in our post: What Is Gluten and How Does It Affect the Body
Reasons to avoid gluten
Many processed foods in stores contain a lot of gluten, which is bad for your health. “Overly processed foods are bad because they contain a lot of chemicals and artificial flavors,” says Christy.
On a gluten-free diet, you eat more fruits and vegetables, as they offer a wide variety of gluten free flavors. By only eating gluten-free foods, you also eliminate the consumption of unhealthy oils from your diet and your intake of carbohydrates found in baked goods such as donuts and pastries.
“Eliminating gluten and having a gluten-free diet can help reduce heart risk, the incidence of some types of cancer, and many other diseases, such as diabetes in people with gluten intolerance.” A gluten free diet can also help the body fight viruses and germs, as many of the foods you eat are packed with antioxidants, essential vitamins, and minerals.”
Why Should You Eat a Gluten-Free Diet?
You might consider a gluten-free lifestyle if:
- You’ve been diagnosed with celiac disease or gluten sensitivity.
- You experience bloating, gas, fatigue, or joint pain after eating gluten
- You have an autoimmune condition that may be aggravated by gluten
- You want to reduce inflammation or improve gut health
- You’re looking to reset your diet by focusing on whole, unprocessed foods
Choosing a gluten-free diet can lead to better digestion, increased energy, reduced inflammation, and improved quality of life, especially if your body doesn’t tolerate gluten well.
Celiac Disease
It is an autoimmune disease with a chronic course, where the body, in contact with gluten proteins, generates antibodies, not only at the intestinal and systemic levels. Celiac disease is a pathology that not only damages the intestinal epithelium but is also associated with other allergic reactions, such as asthma. This medical condition has a genetic factor that can predispose it to its appearance; however, it can develop independently. Its diagnosis or suspicion is a direct cause of the immediate elimination of consumption and exposure to gluten.[1]
Gluten sensitivity
It is a chronic condition similar to celiac disease, where an inflammatory reaction occurs to the consumption of gustan, this ranges from mild diarrhea to abdominal distension; the factors at play in this case are the components in gluten, including fructans, one of the characteristics of gluten sensitivity is the predominance of intestinal symptoms, with little or no extraintestinal symptoms, however, there are cases where the latter coexist with intestinal symptoms.
The difference between celiac disease and gluten sensitivity is debatable; although the pathogenesis of both is different, the clinical picture that both develop is similar to each other. Celiac disease is an autoimmune disorder, while gluten sensitivity is a non-allergic intolerance. Learn the differences and how they’re diagnosed: Celiac Disease vs. Gluten Sensitivity: Key Differences
Weight control
Previously, it was mentioned that gluten predominates in flour, especially refined flour, breads, cookies, and cakes. These foods represent empty carbohydrates since their nutritional contribution is scarce, especially when compared to other carbohydrates, such as sweet potatoes, for example, whose nutritional content and glycemic index place them with a great advantage over flour.
Many people who want to control their weight opt for a gluten-free diet, which reduces the extra and empty calories in their diet and replaces them with more nutritious and satiating foods.
What can you eat on a gluten-free diet?
Adopting a gluten-free diet means eliminating all sources of gluten, a protein found in wheat, barley, and rye. While this may seem restrictive at first, there is still a wide variety of delicious and nutritious foods you can enjoy. Naturally gluten-free options include fresh fruits, vegetables, lean meats, poultry, fish, eggs, dairy, legumes, nuts, seeds, and gluten-free whole grains like rice, quinoa, and buckwheat. With growing awareness and product availability, many packaged foods are now labeled gluten-free, making it easier than ever to follow this diet safely and enjoyably.
Foods Forbidden on the Gluten Free Diet
In essence, the goal is to eliminate foods that contain gluten, especially if you are dealing with cases of celiac disease or hypersensitivity to gluten. Foods that usually contain gluten are:
- Cereals
- Bread
- Pasta
- Grain
- Barley
- Rye
- Wheat
- Oatmeal
- malt
- Beers
“Gluten Free” Foods
This is a matter of concern, today it is very common to find products with “Gluten Free” labels in supermarkets and other food establishments, this is not always the case, it is essential to review the label of these foods, since according to the FDA For a food to be considered gluten-free, it must contain less than 20 parts per million.
The key is to read the nutrition label carefully and to pre-identify foods that contain gluten so you know if those foods have the potential to contain gluten.[2]
Foods Allowed on the Gluten-Free Diet
Most people tend to associate gluten with carbohydrates in general, so they avoid it. However, this is not the case; the origin of gluten and the main foods that contain it have already been mentioned, which, compared to the long list of foods available for a healthy diet, makes it clear that this last option has many alternatives.
- Natural dry fruits
- Proteins of animal origin: Lean meats and fish
- Fruit
- Dairy products
- Corn
- Quinoa. Read about Health Benefits, Recipes, How To Prepare Quinoa
- Rice
- Soy
In addition, there are a variety of flours available:
- Rice flour
- Cornmeal
- Potato flour
- Almond flour (natural)
Starting? Here’s your go-to cheat sheet: List of Gluten-Free Foods and Ingredients to Avoid
Naturally Gluten-Free Foods
These foods are safe as long as they’re not processed or mixed with gluten-containing ingredients:
- Fruits and vegetables
- Fresh meat, poultry, and fish (unbreaded)
- Eggs
- Legumes (beans, lentils, chickpeas)
- Nuts and seeds
- Dairy (milk, cheese, yogurt – check for additives)
Grains & Starches
- Rice (white, brown, wild)
- Quinoa
- Buckwheat
- Millet
- Amaranth
- Teff
- Sorghum
- Corn (cornmeal, polenta, tortillas)
- Gluten-free oats (look for certified gluten-free)
Flours & Starches
- Almond flour
- Coconut flour
- Tapioca starch
- Potato starch
- Arrowroot
- Chickpea flour
- Rice flour
- Cornstarch
- Cassava flour
Ingredients & Foods to Avoid (Contain Gluten)
- Wheat (all varieties, including spelt, durum, einkorn, farro)
- Barley
- Rye
- Triticale (wheat + rye hybrid)
- Malt (usually made from barley)
- Brewer’s yeast (if not gluten-free certified)
- Wheat starch (unless labeled gluten-free)
Hidden Sources (Read Labels Carefully)
- Soy sauce (unless gluten-free Tamari)
- Salad dressings
- Gravy and soup mixes
- Imitation meats or seafood
- Processed deli meats or sausages
- Seasoned rice or pasta mixes
- Candy and chocolate bars (some may contain wheat-based ingredients)
- Flavored chips or crackers
- Beer (unless labeled gluten-free)
Label Warnings to Watch For
Be cautious of ingredients that may contain gluten unless specifically labeled gluten-free:
- “Natural flavors”
- “Modified food starch” (can be made from wheat)
- “Hydrolyzed vegetable protein”
- “Malt flavoring”
- “Seasonings” (in processed products)
PRO TIP: Always look for packaging that says “Certified Gluten-Free”—especially for oats, grains, sauces, and snacks.
How to Read Food Labels for Hidden Gluten
Gluten can hide in unexpected places, even in products that seem safe. Learning how to read food labels is crucial for avoiding accidental gluten exposure. This quick guide will help you spot hidden sources of gluten and make confident, informed choices at the grocery store.
Not all gluten is obvious—many processed foods hide it. Discover how to decode food labels like a pro:
How to Spot Hidden Gluten in Food Labels
Benefits of a Gluten-Free Diet
For those who suffer from medical conditions that force them to follow this diet, it is more of a necessity than anything else; it is even part of the treatment. However, for those who do not suffer from any disease that requires this diet, carrying it out is a matter of will and a change in lifestyle of life.
Patients with celiac disease or gluten sensitivity experience marked improvement within a few days, especially in abdominal distension and pain.
- Weight loss: Reducing flour and dough significantly reduces the intake of high-glycemic carbohydrates, which can clearly be replaced by other healthier carbohydrates.
- It improves the intestinal habit, regardless of whether you are celiac or not.
- Improves blood glucose levels.
Risks of the Gluten-Free Diet
All food plans must be supervised by a doctor and a nutritionist so that the transition is appropriate and thus does not suffer unwanted effects such as colic, gas, nausea, etc.
Due to the elimination of foods with gluten, if you do not make an adequate substitution, you can expose yourself to a deficit of vitamins such as those of the B complex and some minerals such as iron, so the elimination of foods with gluten without their respective substitute is not recommended.
Some people are allergic to gluten-free alternatives, so this needs to be investigated before starting this diet.
The gluten-free diet can result in an increased consumption of fats and sugars since many gluten-free foods, such as nuts, are rich in fatty acids.
Eating Out on a Gluten-Free Diet
Restaurants can be tricky. Learn how to dine out safely and confidently:
Eating Out Gluten-Free: Tips for Restaurants and Takeout
Easy Gluten-Free Recipes for Beginners
Get started with simple, delicious meals that everyone will love: 10 Easy Gluten-Free Recipes for Beginners
Gluten-Free Baking Tips and Substitutes
Love baking? Here’s how to swap wheat flour and still get fluffy muffins and crispy cookies:
The Complete Guide to Gluten-Free Baking
Gluten-Free Pantry Staples You Should Always Have
Build a strong gluten-free kitchen with these essential ingredients:
Must-Have Pantry Staples for a Gluten-Free Kitchen
Common Myths About the Gluten-Free Diet
Let’s bust some popular gluten-free myths and get to the truth:
Top 7 Gluten-Free Myths Debunked
Gluten-free diet example
Servings: 4
Breakfast: Egg and Cheese Burritos
Ingredients
- ½ tablespoon organic shortening
- 4 eggs
- ½ cup cheddar cheese
- ½ onion, chopped
- 4 gluten-free tortillas
- Salt and pepper to taste
Preparation
- Melt the butter in a skillet over moderate heat. Add the onion and cook for a few minutes.
- Add the eggs and cheese and season with salt and pepper.
- Heat the tortillas in the oven for a few minutes.
- Divide the cooked mixture of the eggs with the cheese into 4 parts and fill the tortillas.
- If you like crispy tortillas, cook them in the oven for a few more minutes.
