Gluten Free Diet: Health Benefits, Side Effects, And More

A gluten-free diet is a diet that abstains from the consumption of gluten. Gluten protein is present in all three grains: wheat, barley, and rye.

It is also often found in processed foods as a food additive. There are several reasons why someone might choose to go on a gluten-free diet.

For some, it is a medical necessity, as they suffer from celiac disease or gluten intolerance. For others, it is a personal choice, as they believe it to be a healthier way of eating. 

In this article, we have discussed  everything about gluten in your diet.


What Is Gluten?

Wheat, rye, and barley all contain a particular type of protein called gluten. It’s what gives bread its chewy texture and is responsible for the rise in dough.

When baking, gluten forms a network that traps gas bubbles, which results in a fluffy, airy texture. People with celiac disease, an autoimmune disorder, cannot tolerate gluten and must follow a strict gluten-free diet.

For these individuals, even small amounts of gluten can damage the lining of the intestine and cause a host of symptoms, including abdominal pain, bloating, diarrhea and fatigue.

Foods To Avoid In Gluten Free Diet

There are a few food items that you should avoid if you are following a gluten-free diet. First, you should avoid any food that contains wheat, barley, or rye. This includes bread, pasta, cereals, and more. 

You may avoid foods are processed with gluten, such as some sauces, condiments, and processed meats. Finally, you should avoid any food that is fried in batter, as this can also contain gluten.

Food To Eat On Gluten Free Diet

There are plenty of delicious and nutritious foods that you can eat on a gluten-free diet. Here are some of them,

  • Fruits And Vegeables

    All fresh, frozen, or canned fruits and vegetables are naturally gluten-free.

  • Eggs

    Eggs are a great source of protein and can be enjoyed in many different ways. Such as scrambled eggs, caesar salad, etc.

  • Fish And Seafood

    Seafood, Shrimp, and other healthy, and could be gluten free. 

Health Benefits Of Gluten Free Diet

  • May Relieve Digestive Symptoms

    Common digestive symptoms caused by these conditions include abdominal pain, bloating, diarrhea, and constipation. A gluten-free diet may help to relieve these symptoms by reducing inflammation in the digestive tract.

    Going gluten-free may also help to improve gut microbiome diversity, which is often impaired in people with celiac disease and gluten sensitivity.

  • May Enhance Your Energy 

    There are a few ways in which a gluten-free diet may help to boost energy levels. For one, people who follow a gluten-free diet are often also following a healthy diet overall, which can lead to increased energy levels.

    People who have celiac disease or non-celiac gluten sensitivity may find that they have more energy when they avoid gluten. 

  • May Help In Weight Loss

    Going gluten-free can help you lose weight in a few different ways. This can help you cut out unhealthy and processed foods that are high in calories and low in nutrition.

    It can help you eat more whole foods and get more nutrients into your diet. And third, it can help you reduce inflammation in your body, which can lead to better overall health.

Side Effects Of Gluten Free Diet

  • May Trigger Nutritional Deficiency

    A gluten-free diet eliminates all foods that contain gluten, which is a protein found in wheat, rye, and barley.

    This means that many foods that are staples in the Western diet, such as bread, pasta, cereal, and baked goods, are off-limits.

    This can make it tricky to get all the nutrients your body needs, especially if you are not careful about planning your meals.

    This may affect the nutrient absorption for your body needs, especially if you are not careful about planning your meals.

  • Constipation

    If you have gluten intolerance, you may be at risk for constipation. This is because the gluten proteins can bind to water and form a gel-like substance in the intestine, which can make it difficult to pass stool.

    There are a few things you can do to help alleviate constipation if you have gluten intolerance. Drink plenty of water first, of course.

    The stool will become softer, as a result, making it simpler to pass. You can also try gluten-free laxatives or stool softeners, which can help to make bowel movements more comfortable.

    Last but not least, make sure your diet contains enough fiber by consuming a lot of fruits, vegetables, and whole grains. By following these tips, you can help to keep constipation at bay.

  • May Affect Socilizing

    Since gluten is found in so many common foods, it can be hard to find places to eat that accommodate your diet. This can make going out with friends or colleagues difficult, as you may have to pass on eating the food they’re enjoying.

    In addition, many social events revolve around food – think potlucks, office parties, and family gatherings. This can make it hard to participate in these events if you can’t eat the food that’s being served.

    However, there are ways to work around these difficulties. By communicating with your friends and family, you can let them know about your dietary restrictions and work together to find food.

Tips To Follow Gluten Free Diet

There are a few things you should keep in mind if you’re thinking of following a gluten-free diet. Here are a few tips:

  • Educate yourself about the gluten-free diet and what it entails.
  • Talk to your doctor or a registered dietitian to ensure that the gluten-free diet is right for you.
  • Be sure to read food labels carefully, as gluten can be hidden in many foods.
  • When in doubt, contact the manufacturer of the food product to inquire about the gluten content.


In conclusion, a gluten-free diet is a diet that eliminates gluten, a protein found in wheat, barley, and rye.

Gluten-free diets are prescribed for people with celiac disease, non-celiac gluten sensitivity, and wheat allergy.

Gluten-free diets can also be beneficial for people with autism, Down syndrome, and other conditions.