But is ditching gluten a good idea? While some people must cut it out for medical reasons, millions of others have embraced the diet without a clear need. Here’s what science says about gluten, why it’s become so controversial, and what happens to your body when you stop eating it.

What is gluten, and should you avoid it?

Gluten is a protein found in wheat, rye, and barley. It acts as a binding agent in food, meaning it gives structure to bread and adds texture and taste.

Despite its bad reputation, gluten isn’t inherently unhealthy. In fact, wheat—a key source of gluten—is full of good-for-you nutrients. It’s packed with protein, fiber, iron, and vitamins. Whole wheat, in particular, can play a beneficial role in the heart-healthy diet.”

(Your body needs whole grains. Here’s how to find the most effective ones.)

Patients with celiac disease, an autoimmune disorder, have developed an immune-mediated reaction to gluten. If they’re exposed to gluten in their diet, there’s injury and damage caused to the small intestine, so they’re the number one group of individuals who must be on an absolutely strict gluten-free diet.

Others may have non-celiac gluten sensitivity (NCGS), a condition where people experience digestive discomfort from gluten but don’t have the intestinal damage associated with celiac disease. Meanwhile, individuals with a wheat allergy should avoid wheat but don’t necessarily need to eliminate all gluten-containing foods. 

People with irritable bowel syndrome (IBS) may see improvements in their GI symptoms on a gluten-free diet, although the improvement is usually partial and not complete. 

(Here’s why women are more likely to have IBS.)

Gluten-free labels didn’t appear on packaged foods in the U.S. until 2014, when the FDA began regulating them. Suddenly, products that never contained gluten—like bottled water or potato chips—began advertising their gluten-free status, reinforcing the idea that gluten was something to avoid. Personally and professionally, some think it’s a side effect of food marketing. 

Unlike a “heart-healthy” label, gluten-free doesn’t mean healthier—it simply marks the absence of an allergen. Yet, brands expanded their market by making it seem beneficial for everyone, despite only one percent of the world’s population having celiac disease.

Media hype also played a role, says Dennis. “I’m not saying everyone who’s saying they’re gluten-free is wrong, but I think it got too much media attention and became a fad.”  

A 2019 study found little evidence that gluten-free diets reduce inflammation associated with other autoimmune conditions, such as rheumatoid arthritis, or improve athletic performance.

Additionally, gluten means carbs in some people’s minds, If they want to lower their carbohydrate intake, they may think a gluten-free diet might be helpful. 

You may not realize that gluten is a protein found in some grains (wheat, barley, and rye), but not all grains. There are plenty of carbohydrate-rich, gluten-free versions of bread, pasta, breakfast cereal, cakes, and cookies,. 

Cutting out gluten? Here’s what you might be missing

Despite its health halo, a gluten-free diet isn’t necessarily better for you—and in many cases, it can be worse.

A 2023 review found gluten-free bread contains less protein and more fat than regular bread, while a 2024 study showed that gluten-free products are also higher in sugar and calories. A 2021 study noted many gluten-free products contain less fiber, less protein, and more saturated fat, carbs, and salt than their regular counterparts. Moreover, a 2015 study found gluten-free packaged foods (like bread, pasta, and flour mixes) had “no predominant health benefits.” 

(This type of carb is so good for your gut health.)

They also lack the fortified nutrients found in regular wheat products. Any gluten-free bread or cereal is going to have much less iron and folate than what you’re used to in your usual diet. A lot of people [who are gluten-free] do have deficiencies in iron and folate as a result.

The Gluten Intolerance Group reports that people who follow a gluten-free diet often don’t get enough fiber due to the lack of this nutrient in gluten-free products. Fiber is really for our gut health and our overall health. 

The gluten-free diet isn’t a good weight loss diet, “particularly because gluten-free substitute processed foods tend to be high in fat and calories,” says Kelly. “It’s not unusual to see patients on the gluten-free diet who are gaining weight and not wanting to.” 

It is recommended to blend the gluten-free diet with the Mediterranean diet for optimal health if you are gluten-free- for whatever reason, a great plan that would be anti-inflammatory and antioxidant-rich. It’s high fiber, loaded with fruits and vegetables and good sources of protein, and has minimal sources of saturated fats.  

And if you suspect gluten is making you sick? See a doctor before cutting it out. Otherwise, you might eliminate the wrong thing—without reaping any real benefits.