Is Gluten Bad for You?

Table of ContentsView AllTable of ContentsWhat Is Gluten?Gluten’s EffectsConsidering a Gluten-Free Diet

Table of ContentsView All

View All

Table of Contents

What Is Gluten?

Gluten’s Effects

Considering a Gluten-Free Diet

You have probably heard of people going on agluten-free dietfor their health and wondered, “Is gluten bad for you?” The answer: maybe—it depends on the individual.Gluten is not inherently bad for you unless you have certain underlying conditions, such asceliac disease. However, for most people, gluten is OK to eat. Cutting gluten out of your diet could be detrimental to your health due to vitamin and mineral deficiencies associated with the diet.In this article, learn about the effects of gluten on the body and whether gluten is bad for you.alvarez / Getty ImagesWhat Is Gluten, and Is It Actually Bad for You?Glutenis a protein found in the grains of wheat, barley, and rye and in products made from these grains, such as bread, soy sauce, malt vinegar, beer, and more.In baking, gluten helps hold ingredients together like “glue.“Contrary to popular belief, gluten is not “bad” for you unlessyou have a specific medical condition that requires a gluten-free diet.Potential Negative Effects of GlutenFor most people, gluten does not affect them, and eating a diet containing gluten is healthier than removing gluten from the diet.However, gluten can have anautoimmuneand inflammatory effect on people with certain conditions.In less than 1% of people with celiac disease, gluten acts as a trigger for the immune system to attack the lining of the small intestine, leading to malabsorption, inflammation,villous atrophy, and hundreds of possible symptoms.Are Your Symptoms a Gluten Allergy or Something Else?Conditions That Gluten Could WorsenSome health conditions benefit from a gluten-free diet, with the primary and unrefuted one being celiac disease. Research on the effects of gluten is limited or ongoing for many of these conditions.Celiac DiseaseThe gluten protein and gluten-free diet were discovered in 1941 as a treatment forceliac disease.Celiac disease is an autoimmune condition in which the white blood cells attack the lining of the small intestine when gluten is ingested. This is a genetic, inherited condition, and the only available treatment is a strict, lifelong gluten-free diet.Non-Celiac Gluten SensitivityNon-celiac gluten sensitivity (NCGS), also called gluten intolerance or gluten sensitivity, is when a person reacts to gluten but does not have an autoimmune response or wheat allergy.This is a relatively newly acknowledged condition, and there is some controversy regarding it. Some scientists suggest that there may be other triggers besides gluten, namelyamylase-trypsin inhibitors(ATIs) andFODMAPs(fermentable oligo-, di-, and mono-saccharides and polyols).Wheat Allergy vs. Celiac Disease vs. Gluten IntoleranceUnlike celiac disease and gluten intolerance, people withwheat allergyare not reacting to gluten. They have an allergic response to wheat but will be able to eat non-wheat sources of gluten (such as barley and rye). However, many people with wheat allergies do buy gluten-free products or order from gluten-free menus due to overlap and availability.Causes and Risk Factors of Gluten SensitivityInflammatory ConditionsOther than celiac disease and non-celiac gluten sensitivity, scientists have theorized that a gluten-free diet may benefit certain inflammatory conditions.Inflammatory conditions in which there is limited research to support a gluten-free diet include:ArthritisInflammatory bowel disease(IBD)The benefits of a gluten-free diet for other conditions, such asendometriosis,Hashimoto’s thyroiditis,autism spectrum disorder, and more, have also been studied.However, there is not enough evidence to support the recommendation of a gluten-free diet for those conditions.Is a Gluten-Free Diet Recommended for Irritable Bowel Syndrome?Irritable bowel syndrome(IBS) is one of the most common gastrointestinal disorders. Sometimes, a gluten-free diet is recommended as treatment. However, the evidence for a gluten-free diet for IBS is conflicting and inconsistent. Scientists say there is not enough evidence to suggest a gluten-free diet for people with IBS.More evidence supports the benefits of a low-FODMAP diet for IBS.When to Consider Going Gluten-FreeDo not go gluten-free before being tested for celiac disease.This is because you must beconsuming glutenfor celiac disease tests to be accurate.People with celiac disease need to avoid gluten to a greater degree than those with gluten intolerance or other conditions. They cannot have any cross-contact (for example, they must use a separate toaster, clean all pots and pans, not eat food fried in shared oil, and more).For this reason, getting an accurate diagnosis is essential.Living as if you have celiac disease when you don’t have it can be socially and nutritionally limiting. On the flip side, not adhering strictly enough to a gluten-free diet when you do have celiac disease can lead to serious health consequences.If you havesymptomsof celiac disease or gluten intolerance, such as bloating, nausea, brain fog, diarrhea, constipation, and more, talk to a healthcare provider about a diagnosis.What Makes Gluten Intolerance Different From Celiac Disease?Who Can Eat Gluten Without Problems?Most people can eat gluten without problems. Only those diagnosed with celiac disease or gluten sensitivity should avoid gluten.A few other inflammatory conditions may also benefit from avoiding gluten, but speak to a healthcare provider before changing your diet.To put this in context, less than 1% of the general population has celiac disease.We know much less about gluten sensitivity, but according to self-report studies, this affects somewhere between 0.5% and 13% of the population.Based on those statistics, most of the population should be able to eat gluten without problems. The gluten-free diet itself can be damaging to your health, so it is best to avoid it unless it is essential.How Long Does Gluten Stay in Your System?SummaryGluten is a naturally occurring protein in wheat, barley, and rye. Going gluten-free is not necessarily better for your health; in fact, gluten-free diets are associated with nutritional deficiencies and heart disease.Only people with specific medical conditions, such as celiac disease or gluten intolerance, can benefit from the gluten-free diet.

You have probably heard of people going on agluten-free dietfor their health and wondered, “Is gluten bad for you?” The answer: maybe—it depends on the individual.

Gluten is not inherently bad for you unless you have certain underlying conditions, such asceliac disease. However, for most people, gluten is OK to eat. Cutting gluten out of your diet could be detrimental to your health due to vitamin and mineral deficiencies associated with the diet.

In this article, learn about the effects of gluten on the body and whether gluten is bad for you.

alvarez / Getty Images

What Is Gluten, and Is It Actually Bad for You?

Glutenis a protein found in the grains of wheat, barley, and rye and in products made from these grains, such as bread, soy sauce, malt vinegar, beer, and more.In baking, gluten helps hold ingredients together like “glue.”

Contrary to popular belief, gluten is not “bad” for you unlessyou have a specific medical condition that requires a gluten-free diet.

Potential Negative Effects of Gluten

For most people, gluten does not affect them, and eating a diet containing gluten is healthier than removing gluten from the diet.

However, gluten can have anautoimmuneand inflammatory effect on people with certain conditions.

In less than 1% of people with celiac disease, gluten acts as a trigger for the immune system to attack the lining of the small intestine, leading to malabsorption, inflammation,villous atrophy, and hundreds of possible symptoms.

Are Your Symptoms a Gluten Allergy or Something Else?

Conditions That Gluten Could Worsen

Some health conditions benefit from a gluten-free diet, with the primary and unrefuted one being celiac disease. Research on the effects of gluten is limited or ongoing for many of these conditions.

Celiac Disease

The gluten protein and gluten-free diet were discovered in 1941 as a treatment forceliac disease.Celiac disease is an autoimmune condition in which the white blood cells attack the lining of the small intestine when gluten is ingested. This is a genetic, inherited condition, and the only available treatment is a strict, lifelong gluten-free diet.

Non-Celiac Gluten Sensitivity

Non-celiac gluten sensitivity (NCGS), also called gluten intolerance or gluten sensitivity, is when a person reacts to gluten but does not have an autoimmune response or wheat allergy.

This is a relatively newly acknowledged condition, and there is some controversy regarding it. Some scientists suggest that there may be other triggers besides gluten, namelyamylase-trypsin inhibitors(ATIs) andFODMAPs(fermentable oligo-, di-, and mono-saccharides and polyols).

Wheat Allergy vs. Celiac Disease vs. Gluten IntoleranceUnlike celiac disease and gluten intolerance, people withwheat allergyare not reacting to gluten. They have an allergic response to wheat but will be able to eat non-wheat sources of gluten (such as barley and rye). However, many people with wheat allergies do buy gluten-free products or order from gluten-free menus due to overlap and availability.

Wheat Allergy vs. Celiac Disease vs. Gluten Intolerance

Unlike celiac disease and gluten intolerance, people withwheat allergyare not reacting to gluten. They have an allergic response to wheat but will be able to eat non-wheat sources of gluten (such as barley and rye). However, many people with wheat allergies do buy gluten-free products or order from gluten-free menus due to overlap and availability.

Causes and Risk Factors of Gluten Sensitivity

Inflammatory Conditions

Other than celiac disease and non-celiac gluten sensitivity, scientists have theorized that a gluten-free diet may benefit certain inflammatory conditions.

Inflammatory conditions in which there is limited research to support a gluten-free diet include:

The benefits of a gluten-free diet for other conditions, such asendometriosis,Hashimoto’s thyroiditis,autism spectrum disorder, and more, have also been studied.However, there is not enough evidence to support the recommendation of a gluten-free diet for those conditions.

Is a Gluten-Free Diet Recommended for Irritable Bowel Syndrome?Irritable bowel syndrome(IBS) is one of the most common gastrointestinal disorders. Sometimes, a gluten-free diet is recommended as treatment. However, the evidence for a gluten-free diet for IBS is conflicting and inconsistent. Scientists say there is not enough evidence to suggest a gluten-free diet for people with IBS.More evidence supports the benefits of a low-FODMAP diet for IBS.

Is a Gluten-Free Diet Recommended for Irritable Bowel Syndrome?

Irritable bowel syndrome(IBS) is one of the most common gastrointestinal disorders. Sometimes, a gluten-free diet is recommended as treatment. However, the evidence for a gluten-free diet for IBS is conflicting and inconsistent. Scientists say there is not enough evidence to suggest a gluten-free diet for people with IBS.More evidence supports the benefits of a low-FODMAP diet for IBS.

When to Consider Going Gluten-Free

Do not go gluten-free before being tested for celiac disease.This is because you must beconsuming glutenfor celiac disease tests to be accurate.

People with celiac disease need to avoid gluten to a greater degree than those with gluten intolerance or other conditions. They cannot have any cross-contact (for example, they must use a separate toaster, clean all pots and pans, not eat food fried in shared oil, and more).For this reason, getting an accurate diagnosis is essential.

Living as if you have celiac disease when you don’t have it can be socially and nutritionally limiting. On the flip side, not adhering strictly enough to a gluten-free diet when you do have celiac disease can lead to serious health consequences.

If you havesymptomsof celiac disease or gluten intolerance, such as bloating, nausea, brain fog, diarrhea, constipation, and more, talk to a healthcare provider about a diagnosis.

What Makes Gluten Intolerance Different From Celiac Disease?

Who Can Eat Gluten Without Problems?

Most people can eat gluten without problems. Only those diagnosed with celiac disease or gluten sensitivity should avoid gluten.A few other inflammatory conditions may also benefit from avoiding gluten, but speak to a healthcare provider before changing your diet.

To put this in context, less than 1% of the general population has celiac disease.We know much less about gluten sensitivity, but according to self-report studies, this affects somewhere between 0.5% and 13% of the population.

Based on those statistics, most of the population should be able to eat gluten without problems. The gluten-free diet itself can be damaging to your health, so it is best to avoid it unless it is essential.

How Long Does Gluten Stay in Your System?

Summary

Gluten is a naturally occurring protein in wheat, barley, and rye. Going gluten-free is not necessarily better for your health; in fact, gluten-free diets are associated with nutritional deficiencies and heart disease.

Only people with specific medical conditions, such as celiac disease or gluten intolerance, can benefit from the gluten-free diet.

17 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.Vici G, Belli L, Biondi M, Polzonetti V.Gluten free diet and nutrient deficiencies: a review.Clin Nutr. 2016;35(6):1236-1241. doi:10.1016/j.clnu.2016.05.002Celiac Disease Foundation.What is gluten?.Henriques HKF, Fonseca LM, de Andrade KS, et al.Gluten-free diet reduces diet quality and increases inflammatory potential in non-celiac healthy women.J Am Nutr Assoc. 2022;41(8):771-779. doi:10.1080/07315724.2021.1962769El Khoury D, Balfour-Ducharme S, Joye IJ.A review on the gluten-free diet: technological and nutritional challenges.Nutrients. 2018;10(10):1410. doi:10.3390/nu10101410Barbaro MR, Cremon C, Stanghellini V, Barbara G.Recent advances in understanding non-celiac gluten sensitivity.F1000Res. 2018;7:F1000 Faculty Rev-1631. doi: 10.12688%2Ff1000research.15849.1American College of Allergy, Asthma, & Immunology.Wheat.Bruzzese V, Scolieri P, Pepe J.Efficacy of gluten-free diet in patients with rheumatoid arthritis.Reumatismo. 2021;72(4):213-217. doi:10.4081/reumatismo.2020.1296Weaver KN, Herfarth H.Gluten‐free diet in ibd: time for a recommendation?.Molecular Nutrition Food Res. 2021;65(5):1901274. doi:10.1002/mnfr.201901274Szczuko M, Syrenicz A, Szymkowiak K, et al.Doubtful justification of the gluten-free diet in the course of Hashimoto’s disease.Nutrients. 2022;14(9):1727. doi:10.3390%2Fnu14091727Brouns F, Van Haaps A, Keszthelyi D, et al.Diet associations in endometriosis: a critical narrative assessment with special reference to gluten.Front Nutr. 2023;10:1166929. doi:10.3389/fnut.2023.1166929Pessarelli T, Sorge A, Elli L, Costantino A.The low-FODMAP diet and the gluten-free diet in the management of functional abdominal bloating and distension.Front Nutr. 2022;9:1007716. doi:10.3389%2Ffnut.2022.1007716Gentry J, Sherwood L, Haynes J.Gluten-free diet for irritable bowel syndrome.afp. 2017;96(1):52-52.Celiac Disease Foundation.Testing.University of Chicago Medicine.Two conditions that seem like celiac disease but aren’t.Silvester JA, Comino I, Rigaux LN, et al.Exposure sources, amounts and time course of gluten ingestion and excretion in patients with coeliac disease on a gluten-free diet.Aliment Pharmacol Ther. 2020;52(9):1469-1479. doi:10.1111%2Fapt.16075Harvard Medical School.Ditch the gluten, improve your health?.Lebwohl B, Cao Y, Zong G, et al.Long term gluten consumption in adults without celiac disease and risk of coronary heart disease: prospective cohort study.BMJ. 2017;357. doi:10.1136/bmj.j1892

17 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.Vici G, Belli L, Biondi M, Polzonetti V.Gluten free diet and nutrient deficiencies: a review.Clin Nutr. 2016;35(6):1236-1241. doi:10.1016/j.clnu.2016.05.002Celiac Disease Foundation.What is gluten?.Henriques HKF, Fonseca LM, de Andrade KS, et al.Gluten-free diet reduces diet quality and increases inflammatory potential in non-celiac healthy women.J Am Nutr Assoc. 2022;41(8):771-779. doi:10.1080/07315724.2021.1962769El Khoury D, Balfour-Ducharme S, Joye IJ.A review on the gluten-free diet: technological and nutritional challenges.Nutrients. 2018;10(10):1410. doi:10.3390/nu10101410Barbaro MR, Cremon C, Stanghellini V, Barbara G.Recent advances in understanding non-celiac gluten sensitivity.F1000Res. 2018;7:F1000 Faculty Rev-1631. doi: 10.12688%2Ff1000research.15849.1American College of Allergy, Asthma, & Immunology.Wheat.Bruzzese V, Scolieri P, Pepe J.Efficacy of gluten-free diet in patients with rheumatoid arthritis.Reumatismo. 2021;72(4):213-217. doi:10.4081/reumatismo.2020.1296Weaver KN, Herfarth H.Gluten‐free diet in ibd: time for a recommendation?.Molecular Nutrition Food Res. 2021;65(5):1901274. doi:10.1002/mnfr.201901274Szczuko M, Syrenicz A, Szymkowiak K, et al.Doubtful justification of the gluten-free diet in the course of Hashimoto’s disease.Nutrients. 2022;14(9):1727. doi:10.3390%2Fnu14091727Brouns F, Van Haaps A, Keszthelyi D, et al.Diet associations in endometriosis: a critical narrative assessment with special reference to gluten.Front Nutr. 2023;10:1166929. doi:10.3389/fnut.2023.1166929Pessarelli T, Sorge A, Elli L, Costantino A.The low-FODMAP diet and the gluten-free diet in the management of functional abdominal bloating and distension.Front Nutr. 2022;9:1007716. doi:10.3389%2Ffnut.2022.1007716Gentry J, Sherwood L, Haynes J.Gluten-free diet for irritable bowel syndrome.afp. 2017;96(1):52-52.Celiac Disease Foundation.Testing.University of Chicago Medicine.Two conditions that seem like celiac disease but aren’t.Silvester JA, Comino I, Rigaux LN, et al.Exposure sources, amounts and time course of gluten ingestion and excretion in patients with coeliac disease on a gluten-free diet.Aliment Pharmacol Ther. 2020;52(9):1469-1479. doi:10.1111%2Fapt.16075Harvard Medical School.Ditch the gluten, improve your health?.Lebwohl B, Cao Y, Zong G, et al.Long term gluten consumption in adults without celiac disease and risk of coronary heart disease: prospective cohort study.BMJ. 2017;357. doi:10.1136/bmj.j1892

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.

Vici G, Belli L, Biondi M, Polzonetti V.Gluten free diet and nutrient deficiencies: a review.Clin Nutr. 2016;35(6):1236-1241. doi:10.1016/j.clnu.2016.05.002Celiac Disease Foundation.What is gluten?.Henriques HKF, Fonseca LM, de Andrade KS, et al.Gluten-free diet reduces diet quality and increases inflammatory potential in non-celiac healthy women.J Am Nutr Assoc. 2022;41(8):771-779. doi:10.1080/07315724.2021.1962769El Khoury D, Balfour-Ducharme S, Joye IJ.A review on the gluten-free diet: technological and nutritional challenges.Nutrients. 2018;10(10):1410. doi:10.3390/nu10101410Barbaro MR, Cremon C, Stanghellini V, Barbara G.Recent advances in understanding non-celiac gluten sensitivity.F1000Res. 2018;7:F1000 Faculty Rev-1631. doi: 10.12688%2Ff1000research.15849.1American College of Allergy, Asthma, & Immunology.Wheat.Bruzzese V, Scolieri P, Pepe J.Efficacy of gluten-free diet in patients with rheumatoid arthritis.Reumatismo. 2021;72(4):213-217. doi:10.4081/reumatismo.2020.1296Weaver KN, Herfarth H.Gluten‐free diet in ibd: time for a recommendation?.Molecular Nutrition Food Res. 2021;65(5):1901274. doi:10.1002/mnfr.201901274Szczuko M, Syrenicz A, Szymkowiak K, et al.Doubtful justification of the gluten-free diet in the course of Hashimoto’s disease.Nutrients. 2022;14(9):1727. doi:10.3390%2Fnu14091727Brouns F, Van Haaps A, Keszthelyi D, et al.Diet associations in endometriosis: a critical narrative assessment with special reference to gluten.Front Nutr. 2023;10:1166929. doi:10.3389/fnut.2023.1166929Pessarelli T, Sorge A, Elli L, Costantino A.The low-FODMAP diet and the gluten-free diet in the management of functional abdominal bloating and distension.Front Nutr. 2022;9:1007716. doi:10.3389%2Ffnut.2022.1007716Gentry J, Sherwood L, Haynes J.Gluten-free diet for irritable bowel syndrome.afp. 2017;96(1):52-52.Celiac Disease Foundation.Testing.University of Chicago Medicine.Two conditions that seem like celiac disease but aren’t.Silvester JA, Comino I, Rigaux LN, et al.Exposure sources, amounts and time course of gluten ingestion and excretion in patients with coeliac disease on a gluten-free diet.Aliment Pharmacol Ther. 2020;52(9):1469-1479. doi:10.1111%2Fapt.16075Harvard Medical School.Ditch the gluten, improve your health?.Lebwohl B, Cao Y, Zong G, et al.Long term gluten consumption in adults without celiac disease and risk of coronary heart disease: prospective cohort study.BMJ. 2017;357. doi:10.1136/bmj.j1892

Vici G, Belli L, Biondi M, Polzonetti V.Gluten free diet and nutrient deficiencies: a review.Clin Nutr. 2016;35(6):1236-1241. doi:10.1016/j.clnu.2016.05.002

Celiac Disease Foundation.What is gluten?.

Henriques HKF, Fonseca LM, de Andrade KS, et al.Gluten-free diet reduces diet quality and increases inflammatory potential in non-celiac healthy women.J Am Nutr Assoc. 2022;41(8):771-779. doi:10.1080/07315724.2021.1962769

El Khoury D, Balfour-Ducharme S, Joye IJ.A review on the gluten-free diet: technological and nutritional challenges.Nutrients. 2018;10(10):1410. doi:10.3390/nu10101410

Barbaro MR, Cremon C, Stanghellini V, Barbara G.Recent advances in understanding non-celiac gluten sensitivity.F1000Res. 2018;7:F1000 Faculty Rev-1631. doi: 10.12688%2Ff1000research.15849.1

American College of Allergy, Asthma, & Immunology.Wheat.

Bruzzese V, Scolieri P, Pepe J.Efficacy of gluten-free diet in patients with rheumatoid arthritis.Reumatismo. 2021;72(4):213-217. doi:10.4081/reumatismo.2020.1296

Weaver KN, Herfarth H.Gluten‐free diet in ibd: time for a recommendation?.Molecular Nutrition Food Res. 2021;65(5):1901274. doi:10.1002/mnfr.201901274

Szczuko M, Syrenicz A, Szymkowiak K, et al.Doubtful justification of the gluten-free diet in the course of Hashimoto’s disease.Nutrients. 2022;14(9):1727. doi:10.3390%2Fnu14091727

Brouns F, Van Haaps A, Keszthelyi D, et al.Diet associations in endometriosis: a critical narrative assessment with special reference to gluten.Front Nutr. 2023;10:1166929. doi:10.3389/fnut.2023.1166929

Pessarelli T, Sorge A, Elli L, Costantino A.The low-FODMAP diet and the gluten-free diet in the management of functional abdominal bloating and distension.Front Nutr. 2022;9:1007716. doi:10.3389%2Ffnut.2022.1007716

Gentry J, Sherwood L, Haynes J.Gluten-free diet for irritable bowel syndrome.afp. 2017;96(1):52-52.

Celiac Disease Foundation.Testing.

University of Chicago Medicine.Two conditions that seem like celiac disease but aren’t.

Silvester JA, Comino I, Rigaux LN, et al.Exposure sources, amounts and time course of gluten ingestion and excretion in patients with coeliac disease on a gluten-free diet.Aliment Pharmacol Ther. 2020;52(9):1469-1479. doi:10.1111%2Fapt.16075

Harvard Medical School.Ditch the gluten, improve your health?.

Lebwohl B, Cao Y, Zong G, et al.Long term gluten consumption in adults without celiac disease and risk of coronary heart disease: prospective cohort study.BMJ. 2017;357. doi:10.1136/bmj.j1892

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