What Really Happens When You Give Up Gluten

Exploring the real effects of a gluten-free diet—risks, benefits, and what to watch out for before making the switch.

By Sneha Tete, Integrated MA, Certified Relationship Coach

Created on Sep 28, 2025

Exploring the real effects of a gluten-free diet—risks, benefits, and what to watch out for before making the switch.

Giving up gluten—a protein found in wheat, barley, rye, and some other grains—has surged in popularity, often fueled by celebrity endorsements and the promise of better health. But what truly happens when you eliminate gluten from your diet? This article meticulously unpacks the physical, nutritional, and medical implications of going gluten-free, helping you decide if this lifestyle change is right for you.

What Is Gluten and Who Needs to Avoid It?

Gluten is a structural protein naturally found in wheat, barley, and rye. It provides elasticity and a chewy texture to baked goods. For most people, gluten is harmless—but for some, it can trigger serious health issues.

Celiac Disease: An autoimmune disorder in which ingestion of gluten leads to damage in the small intestine. Symptoms include abdominal pain, diarrhea, weight loss, malabsorption, and fatigue. Untreated, it can cause serious complications like osteoporosis and even fetal neural tube defects in pregnant women due to folic acid deficiency.
Non-Celiac Gluten Sensitivity (NCGS): Individuals without celiac disease or wheat allergy who experience symptoms such as bloating, abdominal pain, “foggy mind,” and fatigue after eating gluten. Double-blind studies show only a subset of these people actually react to gluten itself, while others may experience a nocebo effect or sensitivity to other wheat components.

Myth vs. Reality: Common Reasons for Going Gluten-Free

It’s a widespread belief that ditching gluten leads to weight loss, greater health, and more energy. But the reality is often more nuanced.

Perceived Benefit	Supported by Evidence?	Expert Insight
Weight Loss	No	Gluten-free does not mean low-calorie; many gluten-free foods contain more sugar, fat, or calories than their conventional counterparts.
Improved Digestion	Only in diagnosed cases	People with celiac disease or diagnosed gluten sensitivity do feel better; the majority of others may not notice a difference.
Increased Energy	Mixed	Those with undiagnosed gluten disorders might feel more energetic once gluten is removed and the gut heals.

You Probably Won’t Lose Weight

Despite popular misconceptions, switching to a gluten-free diet doesn’t guarantee weight loss. In fact, it can lead to weight gain. Here’s why:

The term “gluten-free” does not mean “lower calorie.” Many commercial gluten-free products use extra sugars and fats to mimic the taste and structure of gluten-containing foods.
For people without gluten sensitivity, these substitute foods can actually be denser in calories than traditional products.
Eliminating gluten may lead you to rely on processed foods, which typically offer fewer health benefits than whole foods.

Nutrient Deficiency Is a Real Risk

Eliminating gluten from your diet means removing wheat, barley, and rye—primary sources of several essential nutrients. Without careful planning, you may develop:

Iron deficiency
Low fiber intake
Folate and folic acid deficiency
Zinc deficiency
Vitamin D deficiency

Signs of deficiency include: fatigue, weakness, hair loss, mood changes, constipation, and missed menstrual periods. Health experts, especially Dr. Alessio Fasano—a leading celiac disease researcher—caution that unmonitored gluten elimination can result in nutritional gaps. It is strongly recommended to consult a registered dietitian when embarking on a gluten-free diet, particularly for those with celiac disease.

More Arsenic in Your Diet: An Unintended Consequence

When gluten-containing grains are removed, rice and rice-based products are often substituted. Rice tends to absorb more inorganic arsenic from the environment, which is a potential health risk. According to the CDC and recent research, individuals on a gluten-free diet can ingest higher levels of arsenic, increasing the risk of:

Diabetes
High blood pressure
Some types of cancer

To minimize risk, nutritionists recommend variety in your grains: Try incorporating quinoa, millet, buckwheat, and amaranth instead of relying solely on rice.

Possible Increase in Disease Risk

Some people go gluten-free as part of “grain-free” or low-carb eating regimens—trends that favor increased intake of meat and animal protein. However, there are potential downsides to this approach:

Research links high-protein, low-carb diets with increased risk for heart disease and diabetes when plant foods are replaced by animal proteins.
A 2018 study in Circulation demonstrated that excessive animal protein, at the expense of grains, may raise cardiovascular risk.
Balanced diets that emphasize plant-based proteins, gluten-free whole grains, fruits, and vegetables are associated with healthier long-term outcomes.

Why Do People Without Diagnosed Sensitivity Ditch Gluten?

A 2017 Mayo Clinic survey revealed that while some 1.8 million Americans have celiac disease, a strikingly larger number—about 1.6 million—are avoiding gluten without a medical diagnosis. The urge often springs from:

Celebrity influence and media trends
Anecdotal accounts of increased energy and “feeling better”
The mistaken belief that gluten-free diets are inherently healthier or slimmer choices

However, most dietitians and physicians agree: If you do not have celiac disease, wheat allergy, or diagnosed gluten sensitivity, there is no proven health benefit to going gluten-free. In fact, doing so without medical supervision can introduce new health problems due to restricted nutrient access.

How to Safely Go Gluten-Free—If You Need To

If you must remove gluten due to celiac disease or a true medical intolerance, careful planning is essential for maintaining balanced nutrition. The following strategies are recommended:

Work with a registered dietitian experienced in gluten-free diets.
Prioritize naturally gluten-free whole foods: fresh fruits, vegetables, legumes, nuts, seeds, eggs, dairy, poultry, fish, and lean meats.
Seek out gluten-free whole grains such as quinoa, buckwheat, teff, millet, and certified gluten-free oats.
Minimize processed gluten-free substitutes, which are often high in sugar and fat.
Monitor vitamin and mineral levels via regular bloodwork as recommended by your healthcare provider.

Special Considerations for Celiac Disease and Non-Celiac Gluten Sensitivity

Celiac Disease

Strict lifelong avoidance of gluten is vital. Symptoms typically resolve within six months of eliminating gluten, but dietary monitoring remains essential to prevent unintentional exposure and address lingering nutritional deficits.

Non-Celiac Gluten Sensitivity (NCGS)

Diagnosis relies on exclusion of celiac disease and wheat allergy. Only a fraction of people claiming gluten sensitivity genuinely react to gluten. Up to 40% may experience a nocebo effect (symptoms arising from the belief that a harmless substance is harmful). Consulting an expert is crucial for accurate diagnosis and management.

Smart Gluten-Free Food Swaps

To modernize your gluten-free diet, consider these healthful alternatives:

Quinoa: Contains high-quality protein and all nine essential amino acids.
Amaranth and millet: Ancient grains naturally free from gluten; provide magnesium, fiber, and iron.
Buckwheat: Despite its name, buckwheat is gluten-free and rich in protective phytonutrients.
Certified gluten-free oats: Rich in fiber and can benefit heart health.

Frequently Asked Questions (FAQs)

Q: Is a gluten-free diet healthier for most people?

A: No. For the majority of people, there is no proven health advantage unless you have celiac disease, wheat allergy, or diagnosed non-celiac gluten sensitivity. Going gluten-free unnecessarily may carry health risks such as nutrient deficiencies and increased arsenic intake.

Q: How do I know if I need to give up gluten?

A: If you suspect celiac disease or gluten sensitivity, consult a healthcare professional for testing before removing gluten from your diet. Self-diagnosis and self-treatment can make medical diagnosis more difficult and mask underlying health problems.

Q: Will gluten-free foods help me lose weight?

A: Not necessarily. Many processed gluten-free foods contain more fats and sugars than their regular counterparts and may lead to weight gain if consumed in excess. Focus instead on whole, unprocessed foods for a balanced diet.

Q: Can you get enough fiber on a gluten-free diet?

A: Yes, but you need to be intentional. Eat a variety of fruits, vegetables, legumes, nuts, seeds, and gluten-free whole grains like quinoa, millet, and certified gluten-free oats to meet your fiber needs.

Q: What should I watch out for when buying gluten-free packaged foods?

A: Check nutrition labels for high sugar, fat, and salt content. Don’t assume a “gluten-free” label means the food is healthy. Aim for minimally processed foods whenever possible.

Takeaway: Gluten-Free, The Right Way

Going gluten-free is medically crucial for a small percentage of the population, such as those with celiac disease or diagnosed gluten intolerance. However, for most people, eliminating gluten may introduce more dietary risks than benefits. If you do choose to go gluten-free, do so under medical and nutritional supervision to safeguard your health and ensure a well-balanced diet full of whole, nutrient-rich foods.

References

Author

Sneha TeteBeauty & Lifestyle Writer

Sneha is a relationships and lifestyle writer with a strong foundation in applied linguistics and certified training in relationship coaching. She brings over five years of writing experience to thebridalbox, crafting thoughtful, research-driven content that empowers readers to build healthier relationships, boost emotional well-being, and embrace holistic living.

Read full bio of Sneha Tete