Is Going Gluten-Free Good For You?

The gluten-free diet is a popular choice for many looking to become healthier, and it only continues to gain traction every year. Some might adopt this lifestyle for weight loss, others for digestive reasons, and others for overall well-being. Some might adopt it when they are inspired by one of our grain-free, refined sugar-free loaves! But is a gluten-free diet healthy for everyone? It’s a common concern that I often hear, which is why I wanted to focus on this today.

While some medical professionals express concerns, the truth is that a well-balanced gluten-free diet can be incredibly nutritious when done correctly. In this article, we’ll explore the health benefits of going gluten-free, answer common concerns, and provide solutions to potential pitfalls.

Who Should Avoid Gluten?

Gluten is a protein found in wheat, barley, and rye. While it is harmless to many, some individuals experience severe health consequences when consuming it. The most well-known condition requiring a strict gluten-free diet is celiac disease, an autoimmune disorder where gluten triggers damage to the small intestine. According to the Celiac Disease Foundation, about 1% of the population has celiac disease, though many cases remain undiagnosed (Celiac.org).

Beyond celiac disease, some individuals have non-celiac gluten sensitivity (NCGS), which causes symptoms like bloating, fatigue, and joint pain without the intestinal damage seen in celiac patients. Those with wheat allergies and some autoimmune disorders also find relief by eliminating gluten. For instance, gluten has negative effects on type 1 diabetes and autoimmune thyroid disease, which includes Hashimoto's thyroiditis (underactive thyroid) and Graves' disease (overactive thyroid). There is also now evidence to suggest that a gluten-free diet will help with rheumatoid arthritis and multiple sclerosis, especially for those who also have celiac (Summit Rheumatology).

There are still other factors to consider when going gluten-free! Maybe you have not noticed digestive issues, but you are concerned about the pesticides—like glyphosate—used to grow our wheat. Glyphosate doesn’t just effect people with already existing illness, it is directly linked to liver and kidney damage, increased cancer risk, and disruption of the gut microbiome. Or, aside from pesticides, maybe you’re worried about the antinutrients in our wheat from phytic acid. Phytic acid is unable to be broken down in our bodies, and it latches on to minerals that are necessary for our health, making them less able to absorb as well. We actually cover this in our previous blog: Grain and Gluten Intolerance: What changed over time?

So there are many of us who should avoid eating gluten because as we will discuss, the benefits are incredible.

Are Gluten-Free Diets Healthier Than Regular Diets?

A gluten-free diet can be incredibly healthy, especially when it prioritizes whole, nutrient-dense foods. Many people report better digestion, increased energy, and reduced inflammation after cutting out gluten. However, the quality of a gluten-free diet matters greatly.

Some gluten-free products compensate for texture and taste by adding extra sugar, unhealthy fats, and refined starches. We have discussed this before on our blog because I believe it is essential for individuals to know. It would be unfortunate for someone to go gluten-free expecting better health, only to feel the same, or worse, because they have consumed too much processed gluten-free food. To ensure a healthy transition, focus on nutrient-rich gluten-free foods like:

• Quinoa – A complete protein and rich in fiber.

• Buckwheat – High in antioxidants and minerals.

• Amaranth – Contains iron, magnesium, and protein.

• Chia seeds – A great source of omega-3s and fiber.

• Lentils and beans – Packed with protein and essential nutrients.

• Leafy greens and colorful vegetables – High in vitamins and minerals.

By choosing whole foods over highly processed gluten-free substitutes, you can create a diet that is not only free of gluten but also rich in essential nutrients.

What Are the Risks of a Gluten-Free Diet?

While a gluten-free diet has clear benefits for those with gluten intolerance, some concerns have been raised. One common myth is that eliminating gluten leads to nutrient deficiencies—which, as we showed above, is less of a concern than you might think. While it’s true that many gluten-containing grains are fortified with B vitamins and iron, these nutrients are readily available in other foods.

Let’s take a look at some more foods that will make a transition to gluten-free living seamless. To avoid deficiencies, focus on consuming:

• Iron-rich foods like spinach, legumes, and nuts.

• B vitamins from eggs, dairy, or if you’re dairy-free, leafy greens and fortified gluten-free grains.

• High-fiber alternatives like flaxseeds, quinoa, and psyllium husk (we will talk more about fiber later).

Another risk is that many gluten-free products are low in fiber. The key to preventing digestive issues is to incorporate high-fiber alternatives such as sweet potatoes, and nuts. And great news! Our bread is actually an excellent source of fiber, not to mention protein. Plus it’s low-calorie and also fits with a keto, vegan, or paleo lifestyle.

Why Are Doctors Against a Gluten-Free Diet?

Some medical professionals argue that people without gluten intolerance do not benefit from going gluten-free. A key concern is that individuals may swap whole grains for heavily processed gluten-free products (as mentioned above) that lack fiber and essential nutrients. Again, this is assuming people going gluten-free are not also focused on clean eating, so as long as you stick to whole foods and avoid junk, this should not be a concern.

Furthermore, a study published in the journal Gut found that some people experience a mild inflammatory response to gluten, which may be linked to various digestive issues (Gut.bmj.com). In fact, even those without celiac or NCGS may still be affected by gluten in the following ways:

• Mild Inflammation – Some research suggests that gluten can trigger a low-level inflammatory response in certain individuals. This could lead to bloating, fatigue, or brain fog.

• Digestive Discomfort – Even without an official sensitivity, some people experience gas or irregular bowel movements after eating gluten-containing foods. This may be due to other components in wheat, such as FODMAPs (Fermentable Oligo-, Di-, Mono-saccharides and Polyols, a group of carbohydrates), which can cause digestive issues. Plus the phytic acid and glyphosate as we mentioned above.

• Impact on Gut Health – Gluten-containing foods, especially processed ones, can sometimes contribute to an imbalance in gut bacteria, leading to issues like sluggish digestion or discomfort.

• Autoimmune Reactions – Some people with autoimmune conditions, like Hashimoto’s thyroiditis or rheumatoid arthritis, report feeling better when they reduce or eliminate gluten from their diet.

While gluten is not inherently bad for everyone, some individuals may feel better without it, even if they don’t have a diagnosed intolerance. If you suspect gluten may be affecting you, trying a gluten-free diet for a few weeks and tracking symptoms could help you determine if you feel better without it.

Organic Gluten-Free Brands: A Healthier Alternative

One of the best ways to ensure a nutritious gluten-free diet is to choose organic gluten-free brands. These brands focus on high-quality ingredients, avoiding artificial preservatives, excessive sugar, and unhealthy fats, prioritizing whole ingredients that are rich in fiber and nutrients.

High-Fiber Alternatives for a Gluten-Free Diet

A common issue with gluten-free diets is the lack of fiber. Many traditional sources of fiber, such as whole wheat and bran, are off-limits. However, there are plenty of high-fiber alternatives available. The key to preventing digestive issues is to incorporate gluten-free products that are high in fiber such as sweet potatoes and nuts. And great news! Our bread is actually an excellent source of fiber, not to mention protein. Plus it’s low-calorie and also fits with a keto, vegan, or paleo lifestyle. Some other fiber-rich choices include:

• Chia seeds – Rich in omega-3s and fiber.

• Flaxseeds – Great for digestion and packed with fiber.

• Lentils and beans – A plant-based protein source with fiber.

• Sweet potatoes – A nutritious and fiber-filled root vegetable.

• Quinoa and buckwheat – Excellent high-fiber grain substitutes.

By incorporating these into your diet, you can maintain healthy digestion and overall well-being while following a gluten-free lifestyle.

How to Avoid Common Pitfalls When Going Gluten-Free

Transitioning to a gluten-free diet requires knowledge and planning. Here are some tips we have covered in previous posts to ensure success:

1. Read Labels Carefully – Many processed foods contain hidden gluten, including sauces, dressings, and seasonings. Always check ingredient lists for wheat, barley, and rye.

2. Choose Whole Foods – Instead of relying on gluten-free packaged foods, focus on naturally gluten-free ingredients like fruits, vegetables, lean proteins, and gluten-free whole grains like quinoa and brown rice.

3. Look for Organic Gluten-Free Brands – If you prefer convenience, seek out organic gluten-free brands that prioritize high-quality ingredients without artificial additives.

4. Plan Your Meals – A well-thought-out meal plan ensures you get all the necessary nutrients while avoiding nutrient-poor substitutes.

5. Buy Gluten-Free Bread Online – High-quality gluten-free bread can be hard to find in stores. Consider specialty brands like Plantiful Kitchen that use non-refined, non-additive ingredients for better nutrition and taste.

Conclusion: Is a Gluten-Free Diet Right for You?

So, is going gluten-free good for you? The answer depends on your individual health needs. If you have gluten intolerance or sensitivity, eliminating gluten can drastically improve your quality of life. Even if you do not have a medical condition, choosing a diet rich in nutrient-dense, high-fiber, and organic gluten-free foods can lead to better digestion and overall health.

The key is to approach the gluten-free diet with a focus on whole, nutritious foods rather than relying on processed alternatives. By doing so, you can enjoy the benefits of a gluten-free lifestyle while maintaining a well-rounded, healthy diet.

If you're ready to make the switch, start by exploring high-quality, organic gluten-free products, and consider buying our gluten-free bread online to make your transition even easier. A healthy, gluten-free life is within reach—make the choice that best supports your well-being!