Updated August 12, 2026

There’s a lot of buzz around going gluten-free, with everyone from celebrities to pro athletes touting the benefits of a gluten-free diet. But these diets aren’t for everyone. Selvi Rajagopal, M.D., a specialist in internal medicine/pediatrics and obesity, explains the risks and benefits of cutting gluten and shares how you can make a healthy eating plan.

What is a gluten-free diet?

A gluten-free diet excludes any foods that contain gluten, which is a protein found in wheat and several other grains. It means eating only whole foods that don’t contain gluten, such as fruits, vegetables, meat and eggs, as well as processed gluten-free foods like gluten-free bread or pasta.

“Gluten is a protein naturally occurring in certain foods, but it can also be added to foods during processing for texture,” explains Rajagopal. Gluten can be used as a binding agent and as a flavor enhancer, so you can sometimes find it in foods you wouldn’t expect. In addition to foods like pizza, pasta, cereal and baked goods, gluten can be in everything from soy sauce and ice cream to certain medications, beauty products and dietary supplements.

Some people think going gluten-free means not eating any carbohydrates, but this isn’t the case. Lots of foods that contain carbs, such as rice, potatoes and beans, don’t contain gluten.

Who should eat a gluten-free diet?

• People with celiac disease: A gluten-free diet is necessary for people with celiac disease, an autoimmune response to gluten that causes the body to attack the small intestine, causing belly pain, nausea, bloating or diarrhea. People with celiac disease can’t tolerate gluten in any form and need to follow a gluten-free diet for the rest of their lives. If you have celiac and accidentally eat gluten, you’ll probably experience the same symptoms you did before you went gluten-free.
• People with gluten sensitivity: Another condition that may prompt someone to cut gluten from their diets is a non-celiac gluten sensitivity, sometimes called gluten intolerance. “We don’t have a clear definition for gluten intolerance or a clear way to explain it,” says Rajagopal. “We know that some people eat something that contains gluten and then they don’t feel well.”
• People who are allergic to wheat: People with a wheat allergy should avoid certain foods containing gluten, but not because of the gluten. Wheat triggers an immune response in their bodies, which can cause symptoms such as a skin rash, headache or sneezing. They can still eat gluten in other grains, including barley and rye.

How do you know if you can’t tolerate gluten?

It’s important not to assume that gastrointestinal irritation is the result of gluten. If you think you may have a gluten intolerance, Rajagopal recommends working with a physician and a registered dietitian to get to the bottom of your symptoms.

“There isn’t a definitive test for non-celiac gluten sensitivity, so doctors may sometimes recommend a short-term elimination diet — often a low-FODMAP diet — to see whether symptoms improve,” says Rajagopal. This is a temporary eating plan that removes many foods that can trigger digestive symptoms, including wheat-based products, but it is not the same as a gluten-free diet and does not isolate gluten specifically.

If gluten or wheat is contributing to symptoms, you may notice improvement in issues such as:

• Bloating
• Constipation or diarrhea
• Fatigue
• Gas
• Stomach pain

Can you go gluten-free to lose weight?

Some people who stop eating gluten lose weight, but that is usually because they also reduce calories, cut back on processed foods or eat fewer refined carbohydrates, not because avoiding gluten itself causes weight loss.

Are there risks to trying a gluten-free diet if you don’t have celiac disease?

Yes. If you follow a gluten-free diet without a medical reason, you may unintentionally create some nutritional gaps.

• Risk #1: Missing out on nutritious whole grains

If you eliminate all gluten-containing foods, you may also cut out whole grains that provide fiber and important nutrients.

Getting enough whole grains is especially important if you’re at risk for heart disease or diabetes. Whole grains can help support heart health and may improve blood sugar control.

Some gluten-containing foods are also sources of important vitamins and minerals, such as B vitamins, iron and magnesium.

• Risk #2: Eating more ultra-processed gluten-free foods

Some gluten-free packaged foods are still highly processed and may contain lots of sodium, sugar and fat. Eating too many of these foods can contribute to weight gain and other health problems.

A gluten-free label does not automatically mean a food is healthy.

If you don’t have celiac disease or a diagnosed wheat/gluten sensitivity, Rajagopal recommends focusing first on reducing highly processed foods and improving overall diet quality. Add more fruits, vegetables and whole grains if you tolerate them, as well as lean proteins. Many people feel better by eating a healthier diet overall, even without eliminating gluten.

Will I go through gluten withdrawal if I start eating gluten-free?

There’s no scientific evidence to suggest that people go through “withdrawal” when they stop eating gluten. Some people report feeling dizziness, nausea, extreme hunger and even anxiety and depression when they suddenly go from eating a lot of gluten to being gluten-free. These symptoms usually go away after a few weeks on a gluten-free diet, but talk to your healthcare provider if they persist.

How do I get started with a gluten-free diet?

If you’re interested in trying a gluten-free diet, talk to a physician or a registered dietitian. They can guide you toward a balanced eating plan that meets your unique nutritional needs.

It’s still important to watch portion sizes, get regular exercise and focus on whole foods such as fruits, vegetables, legumes, whole grains you tolerate and lean proteins.

Tips for making dietary changes if you have celiac disease include:

• Check for warnings on packages. Many products that don’t contain gluten may have been processed in a facility where there are gluten products.
• Separate utensils and dishes: Keep kitchen utensils, dishes and other food prep items that are used for gluten-containing foods separate from your utensils.
• Read ingredient labels carefully: Be sure to check for any traces of wheat. Some artificial colors and seasonings also contain gluten.
• Find substitutes: Use oat, buckwheat, quinoa or other gluten-free or alternative grain flours for wheat flour in cooking and baking.

Medically reviewed by Selvi Rajagopal, M.D., M.P.H.