Gluten-free diets have gained popularity far beyond the small percentage of people who medically require them. While it's true that many naturally gluten-free foods, like fruits, vegetables, legumes, and lean proteins are incredibly nutritious, the trend of going gluten-free without a medical reason can carry unintended consequences that many people don't realize.

As a Registered Dietitian Nutritionist, I want to help you understand what a gluten-free diet really means, and why it may not be the health upgrade you think it is.

What Is Gluten and Who Actually Needs to Avoid It?

Gluten is a protein found in wheat, barley, and rye. For people with celiac disease or non-celiac gluten sensitivity, avoiding gluten is essential to prevent serious symptoms and long-term health complications. But for most people, gluten is not harmful and removing it from your diet may do more harm than good.

The Unseen Consequences of Going Gluten-Free

If you're avoiding gluten without a medical reason, here are some important risks to consider:

1. Higher Exposure to Toxic Metals

   Many gluten-free products use rice flour as a substitute for wheat. Rice has a tendency to absorb arsenic and mercury from soil and water. Studies have shown that people on gluten-free diets often have higher levels of these metals in their blood. While more research is needed to determine long-term health effects, this is a concerning trend that shouldn't be ignored.

2. Increased Calorie Intake

   Gluten-free specialty products, like breads, pastas, and baked goods, are often denser and more calorie-dense than their gluten-containing counterparts. This means that swapping out all your regular foods for gluten-free versions could lead to unintentional weight gain, not weight loss. There's a common misconception that gluten-free equals healthier or slimming, but the reality is more complex.

3. Nutrient deficiencies

   Whole grains that contain gluten are rich in fiber, B vitamins, iron, and other essential nutrients. Many gluten-free products are made with refined grains and lack these nutrients. Studies have shown that gluten-free diets can be low in:

   • Fiber
   • Iron
   • Folate
   • Niacin
   • Thiamine
   • Calcium
   • Vitamin B12
   • Phosphorus
   • Zinc

Unless you're carefully planning your meals, you may be missing out on key nutrients that support energy, immunity, digestion, and overall health.

Celiac Disease vs. Gluten Sensitivity: Know the Difference

• Celiac Disease affects about 1% of Americans and is diagnosed through blood tests and intestinal biopsy.
• Non-Celiac Gluten Sensitivity affects an estimated 6 times more people, but is diagnosed by the process of exclusion.

For both groups, a gluten-free diet is medically necessary. But for everyone else, it's not only unnecessary, it could be counterproductive to your health goals.

Is Gluten-Free Right for You?

Unless you've been diagnosed with celiac disease or gluten sensitivity, there's no proven benefit to cutting gluten from your diet. In fact, doing so may:

• Increase your exposure to harmful substances
• Lead to weight gain
• Cause nutrient deficiencies
• Make your diet more expensive and harder to manage

Eating a balanced diet that includes whole grains, fruits, vegetables, lean proteins, and healthy fats is the best way to support long-term health.

Want Gluten-Free Options Without the Guesswork?

At Seattle Sutton’s Healthy Eating, we understand that some individuals need to avoid gluten for medical reasons. Our Choose Your Own Meals option allows you to filter meals by dietary needs, including gluten-free.

This makes it easy to select from a variety of naturally gluten-free meals made with wholesome ingredients like lean proteins, legumes, and vegetables, without compromising on flavor or nutrition.

Just choose the "Choose Your Own Meals" plan, apply the gluten-free filter, and build a menu that fits your lifestyle - no guesswork, no stress.