For years, celebrities have been swearing that following agluten-free dietis the best way to lose weight. Some follow the diet because they haveceliac diseaseand others believe it’s better for their body. But does itreallywork?
The research is unclear on whether avoiding gluten can help you lose weight. Ultimately, what youdoeat is more important than what you don’t when it comes to losing pounds or maintaining a healthy weight andbody mass index.
This article explains the research on a gluten-free weight loss diet for those with and without celiac disease. It also explores whether going gluten-free benefits your overall health.
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What Is a Gluten-Free Diet?
8 Gluten-Free Grains
People withceliac diseasecannot tolerate gluten and must follow a lifelong gluten-free diet to manage symptoms and avoiddamage to their small intestines. Other people follow a gluten-free diet because they’re sensitive to gluten. In other cases, people might go gluten-free because they find that avoiding gluten helps ease symptoms related to a wide range of other disorders fromirritable bowel syndrometoeczema.
However, there’s little proof that a gluten-free diet benefits anyone other than those with specific gluten-related diseases.
Gluten-Free Diet and Weight Gain
While there are many stories about gluten-free diets being the ultimate path to a slim body, you may experience the opposite when you stop eating gluten. This is especially true for those who have celiac disease.
With celiac disease, gluten damages your digestive system and prevents you from absorbing nutrients in food. Once you cut out the gluten, your body will heal and you’ll be able to absorb those nutrients.That is very, very good for your overall health. However, it may also mean you’ll start gaining weight.
To prevent too much weight gain, consider the following:
Risk of Metabolic DiseaseIn addition to weight gain, people with celiac disease who follow a gluten-free diet need to be aware that eating gluten-free may put them at risk formetabolic syndrome.Metabolic syndrome refers to a group of conditions that increase your risk of type 2 diabetes, stroke, and heart problems.Further research is needed to understand theconnection between a gluten-free diet and metabolic syndrome, but it’s a point you should discuss with your healthcare provider.
Risk of Metabolic Disease
In addition to weight gain, people with celiac disease who follow a gluten-free diet need to be aware that eating gluten-free may put them at risk formetabolic syndrome.Metabolic syndrome refers to a group of conditions that increase your risk of type 2 diabetes, stroke, and heart problems.Further research is needed to understand theconnection between a gluten-free diet and metabolic syndrome, but it’s a point you should discuss with your healthcare provider.
In addition to weight gain, people with celiac disease who follow a gluten-free diet need to be aware that eating gluten-free may put them at risk formetabolic syndrome.Metabolic syndrome refers to a group of conditions that increase your risk of type 2 diabetes, stroke, and heart problems.
Further research is needed to understand theconnection between a gluten-free diet and metabolic syndrome, but it’s a point you should discuss with your healthcare provider.
5 Strategies for Gluten-Free Weight Loss Success
Gluten-Free Diet and Weight Loss
Not everyone who follows a gluten-free diet has celiac disease or evennon-celiac gluten sensitivity. Research shows that those people may have more success with weight loss on a gluten-free diet.
In addition to losing pounds, non-celiac individuals reduce their waist circumference. This measurement is important because weight gain around the belly is associated with a greater risk ofheart disease,hypertension, anddiabetes.
Understanding BMI, Waist Circumference, and Waist-To-Hip Ratio
Effects of Healthier Eating
While researchers have seen a clear connection between a gluten-free diet and weight loss for non-celiac individuals, the reason for the weight loss is unclear. Swapping out gluten-containing food for gluten-free options would not affect your weight directly.
Some experts believe that the effect is due to people eating healthier overall.Those committed to a gluten-free diet (even when there’s no medical need) may be highly self-motivated to watch what they eat. In addition to avoiding gluten, these individuals may be avoiding high-calorie foods and limiting their fat and calorie intake. Those actions could be the reason for the high rates of weight loss. In other words, those people might lose weight even if they ate gluten-containing foods because they would still be eating healthier.
Are Gluten-Free Foods Healthy?
While maintaining a healthy weight is important to your overall well-being, it’s not the only factor. The food you eat needs to be nutritious and support your target weight.
Naturally gluten-free foods includefruits and vegetablesas well as lean meat and protein. A diet centered on these foods can be healthy and nutritionally rich.
However, gluten-free foods can also include high-fat and fried foods and a host of processed foods designed to be gluten-free and loaded with calories that can cause you to gain weight.
Focusing exclusively on avoiding gluten can also cause you to miss the necessary nutritional elements. Researchers have found that products used to replace gluten-containing foods often lack essential nutrients, vitamins, and minerals, including:
At the same time, processed gluten-free products tend to have high levels of saturated fat and hydrogenated fatty acids (which act like saturated fat in your body).Too much of any fat can lead to weight gain, but saturated fat brings additional health concerns because it may increase your risk of heart disease.
Gluten-Free Diet and DiabetesStudies have shown that gluten-free foods tend to have a higherglycemic index (GI) rating and glycemic load (GL)compared to gluten-containing food.These two measures are used to estimate how food affects your blood sugar. Higher GI and GL means a food could cause problems for people with diabetes.Talk to your healthcare provider about how you can effectivelymanage your blood sugar on a gluten-free diet.
Gluten-Free Diet and Diabetes
Studies have shown that gluten-free foods tend to have a higherglycemic index (GI) rating and glycemic load (GL)compared to gluten-containing food.These two measures are used to estimate how food affects your blood sugar. Higher GI and GL means a food could cause problems for people with diabetes.Talk to your healthcare provider about how you can effectivelymanage your blood sugar on a gluten-free diet.
Studies have shown that gluten-free foods tend to have a higherglycemic index (GI) rating and glycemic load (GL)compared to gluten-containing food.These two measures are used to estimate how food affects your blood sugar. Higher GI and GL means a food could cause problems for people with diabetes.
Talk to your healthcare provider about how you can effectivelymanage your blood sugar on a gluten-free diet.
A challenge facing people trying to eat gluten-free is the growing number of gluten-free processed foods and snacks that are now available. Healthcare providers believe that these convenient, less nutritious, high-calorie foods may be creating a trend in which those eating gluten-free diet, especially teens with celiac disease, are more t risk for weight gain and a higher BMI.
Differences Between Saturated and Unsaturated Fats
Summary
On a gluten-free diet, you cannot eat any foods that contain gluten. While many claim cutting out these foods leads to significant weight loss, the only proven benefit of agluten-free diet is that it helps heal intestinal damagerelated to celiac disease. This allows those with celiac disease to absorb nutrients from food, which improves their overall health. It also often results inweight gain.
However, people who do not have celiac disease have been shown to lose weight and reduce abdominal fat when they follow a gluten-free diet. The reason for this is unclear. One theory is that those following this difficult diet are more likely to make the effort to eat healthy in a way that promotes weight loss. This diet happens to avoid gluten, but that may not be why it’s successful.
Gluten-free diets do put you at risk for health complications if you give up vitamins, minerals, fiber, and other nutrients to cut gluten. These diets can also be high in calories and fat, especially if you eat mostly the processed gluten-free foods that have flooded grocery store shelves.
A Word From Verywell
Do you want to cut out gluten because you’ve been diagnosed with a gluten-related disorder or suspect that gluten may be contributing to health problems? Or do you think going gluten-free could help you shed some extra weight like celebrities? Whatever your motivation, before you make a gluten-free weight loss plan, talk to your healthcare provider and consider talking with a nutritionist.
To make gluten-free eating enjoyable, satisfying, and healthy, it helps to understand how to choose the right foods and cook delicious gluten-free meals on your own. Knowing how to avoid high-fat and high-calorie foods while ensuring you get enough fiber and other nutrients will allow you to enjoy all the benefits of gluten-free weight loss programs and protect you from weight gain and health problems.
Frequently Asked Questions
Learn MoreHow Celiac Disease Is Diagnosed
No. Potatoes themselves do not contain gluten. However, some recipes for preparing potatoes may include food or additives that have gluten, so look over labels for all recipe ingredients and packaged foods.Learn MoreAll About Potatoes and Other Gluten-Free Food
No. Potatoes themselves do not contain gluten. However, some recipes for preparing potatoes may include food or additives that have gluten, so look over labels for all recipe ingredients and packaged foods.
Learn MoreAll About Potatoes and Other Gluten-Free Food
Learn MoreHow to Identify Gluten on Food Labels
9 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Niland B, Cash BD.Health benefits and adverse effects of a gluten-free diet in non-celiac disease patients.The Journal of Gastroenterology & Hepatology. 2018;14(2): 82–91.Kabbani TA, Goldberg A, Kelly CP, et al.Body mass index and the risk of obesity in coeliac disease treated with the gluten-free diet.Aliment Pharmacol Ther. 2012;35(6):723-729. doi:10.1111/j.1365-2036.2012.05001.xEhteshami M, Shakerhosseini R, Sedaghat F, Hedayati M, Eini-Zinab H, Hekmatdoost A.The effect of gluten free diet on components of metabolic syndrome: a randomized clinical trial.Asian Pac J Cancer Prev. 2018;19(10):2979-2984. doi:10.22034/APJCP.2018.19.10.2979Agarwal A, Singh A, Mehtab W, et al.Patients with celiac disease are at high risk of developing metabolic syndrome and fatty liver.Intest Res. 2021;19(1):106-114. doi:10.5217%2Fir.2019.00136Vici G, Belli L, Biondi M, Polzonetti V.Gluten free diet and nutrient deficiencies: A review.Clinical Nutrition. 2016;35(6):1236-1241. doi:10.1016/j.clnu.2016.05.002Maggio A, Orecchio S.Fatty acid composition of gluten-free food (bakery products) for celiac people.Foods. 2018;7(6). doi:10.3390/foods7060095Amirikian K, Sansotta N, Guandalini S, Jericho H.Effects of the gluten-free diet on body mass indexes in pediatric celiac patients.Journal of Pediatric Gastroenterology & Nutrition. 2019;68(3):360-363.Kutlu T.Gluten-free diet: is it really always beneficial?Turk Pediatri Ars. 2019; 54(2): 73–75. doi:10.14744%2FTurkPediatriArs.2019.82609Wieser H, Koehler P, Scherf KA.The two faces of wheat.Front Nutr. 2020;7:517313. doi:10.3389%2Ffnut.2020.517313Additional ReadingMarcason W.Is there evidence to support the claim that a gluten-free diet should be used for weight loss?J Am Diet Assoc. 2011;111(11):1786. doi:10.1016/j.jada.2011.09.030Minger D.Raw food SOS: The China Study, wheat, and heart disease; oh my!.Murray JA, Watson T, Clearman B, Mitros F.Effect of a gluten-free diet on gastrointestinal symptoms in celiac disease.Am J Clin Nutr. 2004;79(4):669-673. doi:10.1093/ajcn/79.4.669Smecuol E, Gonzalez D, Mautalen C, Siccardi A, Cataldi M, Niveloni S, Mazure R, Vazquez H, Pedreira S, Soifer G, Boerr LA, Mauriño E, Bai JC.Longitudinal study on the effect of treatment on body composition and anthropometry of celiac disease patients.Am J Gastroenterol. 1997;92(4):639-643.
9 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Niland B, Cash BD.Health benefits and adverse effects of a gluten-free diet in non-celiac disease patients.The Journal of Gastroenterology & Hepatology. 2018;14(2): 82–91.Kabbani TA, Goldberg A, Kelly CP, et al.Body mass index and the risk of obesity in coeliac disease treated with the gluten-free diet.Aliment Pharmacol Ther. 2012;35(6):723-729. doi:10.1111/j.1365-2036.2012.05001.xEhteshami M, Shakerhosseini R, Sedaghat F, Hedayati M, Eini-Zinab H, Hekmatdoost A.The effect of gluten free diet on components of metabolic syndrome: a randomized clinical trial.Asian Pac J Cancer Prev. 2018;19(10):2979-2984. doi:10.22034/APJCP.2018.19.10.2979Agarwal A, Singh A, Mehtab W, et al.Patients with celiac disease are at high risk of developing metabolic syndrome and fatty liver.Intest Res. 2021;19(1):106-114. doi:10.5217%2Fir.2019.00136Vici G, Belli L, Biondi M, Polzonetti V.Gluten free diet and nutrient deficiencies: A review.Clinical Nutrition. 2016;35(6):1236-1241. doi:10.1016/j.clnu.2016.05.002Maggio A, Orecchio S.Fatty acid composition of gluten-free food (bakery products) for celiac people.Foods. 2018;7(6). doi:10.3390/foods7060095Amirikian K, Sansotta N, Guandalini S, Jericho H.Effects of the gluten-free diet on body mass indexes in pediatric celiac patients.Journal of Pediatric Gastroenterology & Nutrition. 2019;68(3):360-363.Kutlu T.Gluten-free diet: is it really always beneficial?Turk Pediatri Ars. 2019; 54(2): 73–75. doi:10.14744%2FTurkPediatriArs.2019.82609Wieser H, Koehler P, Scherf KA.The two faces of wheat.Front Nutr. 2020;7:517313. doi:10.3389%2Ffnut.2020.517313Additional ReadingMarcason W.Is there evidence to support the claim that a gluten-free diet should be used for weight loss?J Am Diet Assoc. 2011;111(11):1786. doi:10.1016/j.jada.2011.09.030Minger D.Raw food SOS: The China Study, wheat, and heart disease; oh my!.Murray JA, Watson T, Clearman B, Mitros F.Effect of a gluten-free diet on gastrointestinal symptoms in celiac disease.Am J Clin Nutr. 2004;79(4):669-673. doi:10.1093/ajcn/79.4.669Smecuol E, Gonzalez D, Mautalen C, Siccardi A, Cataldi M, Niveloni S, Mazure R, Vazquez H, Pedreira S, Soifer G, Boerr LA, Mauriño E, Bai JC.Longitudinal study on the effect of treatment on body composition and anthropometry of celiac disease patients.Am J Gastroenterol. 1997;92(4):639-643.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Niland B, Cash BD.Health benefits and adverse effects of a gluten-free diet in non-celiac disease patients.The Journal of Gastroenterology & Hepatology. 2018;14(2): 82–91.Kabbani TA, Goldberg A, Kelly CP, et al.Body mass index and the risk of obesity in coeliac disease treated with the gluten-free diet.Aliment Pharmacol Ther. 2012;35(6):723-729. doi:10.1111/j.1365-2036.2012.05001.xEhteshami M, Shakerhosseini R, Sedaghat F, Hedayati M, Eini-Zinab H, Hekmatdoost A.The effect of gluten free diet on components of metabolic syndrome: a randomized clinical trial.Asian Pac J Cancer Prev. 2018;19(10):2979-2984. doi:10.22034/APJCP.2018.19.10.2979Agarwal A, Singh A, Mehtab W, et al.Patients with celiac disease are at high risk of developing metabolic syndrome and fatty liver.Intest Res. 2021;19(1):106-114. doi:10.5217%2Fir.2019.00136Vici G, Belli L, Biondi M, Polzonetti V.Gluten free diet and nutrient deficiencies: A review.Clinical Nutrition. 2016;35(6):1236-1241. doi:10.1016/j.clnu.2016.05.002Maggio A, Orecchio S.Fatty acid composition of gluten-free food (bakery products) for celiac people.Foods. 2018;7(6). doi:10.3390/foods7060095Amirikian K, Sansotta N, Guandalini S, Jericho H.Effects of the gluten-free diet on body mass indexes in pediatric celiac patients.Journal of Pediatric Gastroenterology & Nutrition. 2019;68(3):360-363.Kutlu T.Gluten-free diet: is it really always beneficial?Turk Pediatri Ars. 2019; 54(2): 73–75. doi:10.14744%2FTurkPediatriArs.2019.82609Wieser H, Koehler P, Scherf KA.The two faces of wheat.Front Nutr. 2020;7:517313. doi:10.3389%2Ffnut.2020.517313
Niland B, Cash BD.Health benefits and adverse effects of a gluten-free diet in non-celiac disease patients.The Journal of Gastroenterology & Hepatology. 2018;14(2): 82–91.
Kabbani TA, Goldberg A, Kelly CP, et al.Body mass index and the risk of obesity in coeliac disease treated with the gluten-free diet.Aliment Pharmacol Ther. 2012;35(6):723-729. doi:10.1111/j.1365-2036.2012.05001.x
Ehteshami M, Shakerhosseini R, Sedaghat F, Hedayati M, Eini-Zinab H, Hekmatdoost A.The effect of gluten free diet on components of metabolic syndrome: a randomized clinical trial.Asian Pac J Cancer Prev. 2018;19(10):2979-2984. doi:10.22034/APJCP.2018.19.10.2979
Agarwal A, Singh A, Mehtab W, et al.Patients with celiac disease are at high risk of developing metabolic syndrome and fatty liver.Intest Res. 2021;19(1):106-114. doi:10.5217%2Fir.2019.00136
Vici G, Belli L, Biondi M, Polzonetti V.Gluten free diet and nutrient deficiencies: A review.Clinical Nutrition. 2016;35(6):1236-1241. doi:10.1016/j.clnu.2016.05.002
Maggio A, Orecchio S.Fatty acid composition of gluten-free food (bakery products) for celiac people.Foods. 2018;7(6). doi:10.3390/foods7060095
Amirikian K, Sansotta N, Guandalini S, Jericho H.Effects of the gluten-free diet on body mass indexes in pediatric celiac patients.Journal of Pediatric Gastroenterology & Nutrition. 2019;68(3):360-363.
Kutlu T.Gluten-free diet: is it really always beneficial?Turk Pediatri Ars. 2019; 54(2): 73–75. doi:10.14744%2FTurkPediatriArs.2019.82609
Wieser H, Koehler P, Scherf KA.The two faces of wheat.Front Nutr. 2020;7:517313. doi:10.3389%2Ffnut.2020.517313
Marcason W.Is there evidence to support the claim that a gluten-free diet should be used for weight loss?J Am Diet Assoc. 2011;111(11):1786. doi:10.1016/j.jada.2011.09.030Minger D.Raw food SOS: The China Study, wheat, and heart disease; oh my!.Murray JA, Watson T, Clearman B, Mitros F.Effect of a gluten-free diet on gastrointestinal symptoms in celiac disease.Am J Clin Nutr. 2004;79(4):669-673. doi:10.1093/ajcn/79.4.669Smecuol E, Gonzalez D, Mautalen C, Siccardi A, Cataldi M, Niveloni S, Mazure R, Vazquez H, Pedreira S, Soifer G, Boerr LA, Mauriño E, Bai JC.Longitudinal study on the effect of treatment on body composition and anthropometry of celiac disease patients.Am J Gastroenterol. 1997;92(4):639-643.
Marcason W.Is there evidence to support the claim that a gluten-free diet should be used for weight loss?J Am Diet Assoc. 2011;111(11):1786. doi:10.1016/j.jada.2011.09.030
Minger D.Raw food SOS: The China Study, wheat, and heart disease; oh my!.
Murray JA, Watson T, Clearman B, Mitros F.Effect of a gluten-free diet on gastrointestinal symptoms in celiac disease.Am J Clin Nutr. 2004;79(4):669-673. doi:10.1093/ajcn/79.4.669
Smecuol E, Gonzalez D, Mautalen C, Siccardi A, Cataldi M, Niveloni S, Mazure R, Vazquez H, Pedreira S, Soifer G, Boerr LA, Mauriño E, Bai JC.Longitudinal study on the effect of treatment on body composition and anthropometry of celiac disease patients.Am J Gastroenterol. 1997;92(4):639-643.
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