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Reasons to Go Gluten Free (Even If You’re Not Celiac)

By Carrie Forrest, MPH in Nutrition 124 Comments

Last Updated on

This post includes six health reasons why you might want to consider a gluten-free diet, even if you don’t have celiac disease. 

reasons to go gluten free

Turns out, there are many reasons why you  might want to go gluten-free, even if you don’t have celiac disease. If you’re considering making changes to your diet, this might be one of the first things you want to try.

There are several reasons why you might want to try going gluten-free, but let’s review the basics first.

What is Gluten?

Gluten is the general term for a group of proteins found in grains such as wheat, barley, and rye. Gluten acts as the “glue” that holds the grain together and allows it to keep its shape.

Gluten can be found in breads, pastas, doughs, baked goods, cereals, and more unsuspecting places like cross-contaminated oats, soy sauce, salad dressings, condiments, deli meats, cheeses, fried foods, candy, alcohol, medications, supplements, cosmetics, and more. Check out this list of thirty places gluten hides.

If you’re trying to avoid gluten, then paying attention to food labels is a must. 

Why Has Gluten Become a Problem?

The gluten-containing grains we consume today are not the same ones our grandparents or great-grandparents consumed. Our modern wheat is a hybrid plant that food scientists have modified to increase yield-per-acre. The result is a genetically unique plant that stands about two feet tall. Even just 50 years ago, wheat stood about four and half feet tall. It also contained more nutritional value and was sprayed with far less pesticides.

What is Non-Celiac Gluten Sensitivity?

There are many people who have been diagnosed with a wheat allergy or Celiac Disease, but there are also millions of individuals who have not been diagnosed with either of these conditions that feel better once they stop consuming gluten. They may have something that health professionals refer to as “Non-Celiac Gluten Sensitivity.”

How do you know if you have Non-Celiac Gluten Sensitivity? Some common reported symptoms include:

  • Stomach upset
  • Irregular bowel movements
  • Headaches and migraines
  • Brain fog
  • Fatigue
  • Depression, anxiety and other mood disorders
  • Joint pain and muscle cramps
  • Rheumatoid arthritis
  • Tingling and numbness in the extremities
  • Skin problems like acne, eczema, or unexplained rash
  • Infertility

These signs and symptoms may show up immediately following gluten consumption or they may take up to several days to appear. The only way to know for sure if gluten is causing these symptoms is to try eliminating it from your diet to see if symptoms improve.

6 Reasons to Go Gluten-Free:

1. Wheat contains gluten and wheat is one of the top eight allergens

Some people who are allergic to it may not even know that they suffer from a wheat allergy.

2. Wheat is pro-inflammatory

It can rapidly convert to glucose in the body causing a spike in insulin levels which in turn can cause a rise of inflammation at the cellular level.

3. Wheat and gluten can cause leaky gut syndrome

The gluten proteins can leak into your bloodstream through compromised junctions in your gut. It may also be the cause of the compromised junctions, which can cause other things like toxins to leak into your bloodstream as well.

4. Modern wheat has little to no nutritional value.

Today’s wheat manufacturers take out all the nutrients from wheat in the refining process. They actually have to enrich wheat products with (sometimes) synthetic nutrients. But even then, wheat has never been a nutritional superfood.

5. Many people may be gluten-sensitive and not even know it

It’s estimated that up to 70% of the human population suffers from gluten sensitivity. Though some health professionals think that as much as 100% of the human population has some type of sensitivity to gluten.

6. Gluten-containing foods may block absorption of key vitamins and minerals in the gut

Gluten can reduce the production of digestive enzymes that are needed to help break down foods and aid in nutrient absorption.

My Gluten-Free Journey

I never even considered going gluten-free until I developed chronic hives about seven years ago. Up until that point, my mainstream doctors never mentioned gluten sensitivities, even though I had autoimmune thyroid disease.

Nowadays, the alternative health community is very aware of research and anecdotal evidence that shows the links between autoimmunity and gluten consumption (here’s a great interview with one of the leading researchers of this connection), but it wasn’t a connection that I was aware of until I started experiencing the hives.

At that point, I came across the term “non-celiac gluten sensitivity” and I decided to try going gluten-free. My hives slowly started to go away and I’ve never gone back to eating gluten after that.

You can read more about my health journey here or see all my gluten-free recipes here. You can also check out my podcast episode devoted specifically to identifying food sensitivities.

Should Everyone Go Gluten-Free?

For people with Celiac disease, going gluten-free is a must. Some critics consider going gluten-free to be a fad-diet that isn’t completely necessary. Dr. Thomas O’Bryan, however, considers a gluten-free diet necessary for nearly everyone. In a New York Times interview, he was quoted saying that, “If a person has a choice between eating wheat and not eating wheat, then for most people avoiding wheat would be ideal.”

What Gluten-Free Alternatives Are Recommended?

Why go gluten-free?

White flour and wheat flour aren’t generally good for health. You do have to be careful about using gluten-free flours since some of them can contain other additives or preservatives that aren’t necessarily healthy.

Also, if you’re sensitive to gluten, you might very well be sensitive to grains in general. Some flours that can replace glutenous flours are (some affiliate links included):

A quick internet search for “gluten-free recipes” will lead you to countless recipes using these gluten-free alternatives. All of the recipes on my blog are gluten-free, too!

Some of my favorite gluten-free recipes and posts include:

Conclusion

It’s really up to you to determine if adopting a gluten-free diet is right for you. Many people choose to try eliminating it for a while to see if it makes them feel better.

The recommended elimination time is roughly around 3 weeks. Then, you can add it back in gradually if you want to test your reaction to gluten. But remember that gluten lurks in unsuspecting places and gluten-free alternative baked goods aren’t necessarily any better for you than their wheat counterparts.

A lot of people who decide to try a gluten-free diet opt for a Paleo diet in which they are eliminating grains altogether based on the way their hunter-gatherer ancestors ate. A common Paleo protocol that many follow is the Whole30 diet.

You’ll never know if you can feel better without consuming gluten if you don’t give it a try. You really have nothing to lose by giving up the wheat.

READ NEXT: DIFFERENCES BETWEEN PALEO, KETO, CLEAN EATING, VEGAN, AND WHOLE30 DIETS

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Comments

  2. Courtney says

    I’d love to see a vegan gluten free bread recipe! I find that the gf baked goods usually call for eggs, and are difficult to make vegan.

    Reply

  3. Linda says

    In my disease-feeding days, my favorite dessert was cheesecake. OK, no problem, I can have everything but the crust, filling, and any topping…sigh. I would dearly love to see a gluten-free, dairy-free, egg-free cheesecake that still had similar taste and mouth feel to what I used to love. Oh yeah, and not full of chemicals, processed food ingredients, etc. When I wish, I wish big.

    Reply

  5. Deb E says

    Yes I also would like a gf bread or even cracker or snack bread recipe without gluten. Mine are OK but yours are probably better. I’m in between internet service providers right now but checking into free WIFI network daily so coping 🙂 Thanks for the giveaway!

    Reply

  10. Kim H says

    After suffering for years with “IBS”?? for a number of years – I discovered in my 20’s I had a dairy allergy – and probably had so for a long time. I still continued to have digestive issues – plus started having narcolepsy – and found that these episodes worsened when eating bread. I now follow a strict dairy/gluten free diet – and feel much better.

    Reply

  12. JM says

    I dream of a GF creamy bread pudding drizzled with a not too sweet icing!
    That’s one recipe I’d love to have made gluten free.
    I sadly walk by the traditionally made ones with a sigh…

    Reply

  13. Mindy Kroesche says

    Thanks for the good info. I’ve been following a gluten-free diet for several months now and realize just how much better I feel. Sometimes I “cheat” and am reminded of why I chose to do this in the first place!

    Reply

    • Mindy Kroesche says

      I forgot to mention what recipe I would like to see made gluten-free. I do miss having a crusty French bread with my soup.

      Reply

  16. Miranda says

    I’m pretty crazy about the idea of a gluten free, nut free breakfast protein-muffin. I’m blessed to be able to swing dairy, but finding breakfast that’s fast and food-allergy friendly is tough!

    Reply

  20. Caitlin says

    I made cookies for a work meeting this morning – non GF since they really weren’t for me. But of course I had to sample! Regretted it not long after, brain all cloudy and achy. Ugh.

    Reply

    • Carrie Forrest, MPH in Nutrition says

      Hi Rosie! You can listen to my podcasts from your computer. There is a player embedded on each podcast show notes page. LMK if you have any trouble accessing it. Thanks!

      Reply

  25. Antoniella Kimball says

    Thanks for the great info. I am new to the GF world – I do not have celiac disease or anything, but I have been having some stomach issues, so I am going to cut out Gluten for 30 days to see if it helps. Hope this helps 🙂
    Thanks for a chance at the giveaway as well

    Reply

  26. Shannon DiBenedetto says

    Yup! I have those issues. Lol. Even though its not celiac. I have IBS. And ppl wonder why I dont want gluten. Lol. Good info, thanks. Im sharing. 🙂

    Reply

  27. India L says

    I feel so much better since I’ve gone gluten-free. I’m always looking for more recipes, especially for quick gluten-free breads for my children.

    Reply

  29. Stephanie says

    Awesome amount of info!
    Very educational and informative!
    I went gluten free a little over a year ago for my thyroid and now I’ve completely eliminated my panic attacks! Crazy! Who knew ?

    Reply

  35. Becca Lewis says

    This post is so informative! I try to stay away from gluten… but could never really explain why to people haha. Now when they ask me I can send them this post! Thanks Carrie 🙂

    Reply

  39. Kimmy Ripley says

    I just started cutting down on gluten. Whenever I eat it I get very bloated. After cutting back I am feeling a whole lot better and no bloating! I would love to use this to make some breakfast breads like chocolate chip banana!

    Reply

  44. Isma Brown says

    This is really great info Carrie. And perfect timing for me. I have been wondering all evening if I am gluten sensitive. I am still really uncomfortable from a meal I had at lunch that had a lot of gluten in it! So armed with the information you just gave, I’m going to see if I can figure this out. Thank you!

    Reply

  46. Rachel K says

    I have been gluten free for years with very limited grain consumption overall. I’m always on the search for a decent grain free tortilla recipe that isn’t just made of pure starch like tapioca.

    Reply

  51. Lindsay A. says

    Great post! I’m thinking gluten free pastries could be an interesting thing to explore, since some pastries can be tricky to make!

    Reply

  57. Angela says

    Bob’s Red Mill makes great products!

    I’d love a re I’ve for gluten-free, vegan Yorkshire pudding! The local gf bakery has one type of bread with a similarly amazing spongey texture, so it’s got to be possible!

    Reply

  68. Jacqueline Piper | PiperCooks says

    Lots of info here – I wish there was more information years ago when I went gluten free! My doctor and I thought I had celiac disease. I didn’t, it was something else, and I was relieved. I felt awful on a gluten free diet though, because I just substituted my regular wheat food items, with store bought products. I always feel so much better on a whole food diet, Love Bob’s Red Mill products – found them when I was gluten free. Love that you can incorporate them into a healthy diet.

    Reply

  69. Jordan says

    I went gluten-free for a while to see if I felt better overall and I definitely did. I had more energy, clearer skin, and less brain fog. I eat some gluten now, but very little!

    Reply

  70. Amanda says

    What a great resource for going gluten-free! That list of flour alternatives is especially useful. I love baking with almond flour and coconut flour, and Bob’s Red Mill is a brand that I buy often!

    Reply

  74. Diane says

    I was a bread girl … so any bread — biscuits, rolls, loafs, pancakes, etc. –that have a great taste and texture and easily accessible ingredients.

    Reply

  75. pinkoddy says

    I had no idea that gluten could cause all those issues! Or that there were so many other alternatives out there to avoid it.

    Reply

  76. Natalie says

    I’ve been eating mostly gluten free these last few months and have noticed improved energy and better skin, so I think I will stick with it. I used to eat so much bread, and I actually don’t really miss it!

    Reply

  77. Ana De-Jesus says

    I am not gluten free myself- although I do have a slight sensitivity to it in excess. I have friends who have coaliac disease and when they were diagnosed it really helped them know what products to eat and what they should put in their diet!

    Reply

  78. maria magdalena says

    I know a lot of people who intolerant with gluten especially kids nowdays. Thi is a very informative and useful article for a lot of people.

    Reply

  84. Nancy at Whispered Inspirations says

    This is such an amazing post for anyone that is thinking about going gluten free. I am not gluten free myself, but know many people who are. There are many options out there for people that are gluten free!

    Reply

  88. Nancy Smith says

    Interesting blog post. I don’t see myself going gluten free, but I do think cutting back on it might be doable. I think a balanced diet including every food group works for me. I respect that some people will feel better going the gluten-free route though.

    Reply

  91. Jennifer L says

    I have a few friends who are gluten free I know it’s been amazing decision in their lives. I try to do my best to use alternatives to gluten in a lot of my cookie like almond flour. And really do enjoy it.

    Reply

  101. Patti @Patty Cake's Pantry says

    This is a very interesting article. I know that , in recent years, more of my friend have experienced mysterious health issues that plagued them for some time before their doctors finally figured out the problem was gluten. Eliminating gluten has changed their lives.

    Reply

  108. Elena says

    Great selection of gluten free products! I’ll pass it along. I have a friend who has celiac disease, so he will surely be interested.

    Reply

  109. TaraTeaspoon says

    Great research ! I’m not gluten free but when the time comes I know where to get my products thanks to your reviews ! I will definitely be sharing this with my gf friends.

    Reply

  111. Marisa Franca @ All Our Way says

    You certainly have done your homework. You’ve provided lots of valuable information for people who do have problems with gluten. Luckily we don’t but it still wouldn’t hurt to cut out some of it. Thank you for providing the alternatives.

    Reply

  114. Sathya Lakshman says

    Very informative article. I have been gluten free for many years now. It started fourteen years ago when I discovered how it helped and still helps my son who has autism . He was a very picky eater who loved to ear rot is (Indian bread made of wheat) and drink milk. He barely ate anything else. He would not sleep entire nights and would cry in pain. After he was started in this gluten free casein free diet for the first time in years he slept entire nights and his aggression reduced and eye contact improved. He still is very affected by autism but it helps make life much more better. Whenever He had infractions in the form of gluten he would regress. I too started eating gluten free as I felt bad for him. That is when I discovered that I was losing weight and feeling better mentslky and physically.
    Now I have started my YouTube channel where I post authentic Indian gluten free recipes

    Reply

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