Is a gluten-free diet healthy?

Going gluten-free has become a popular trend in dietary habits. We can prove it – just look at the increasing amount of gluten-free options available in both your grocery stores and local restaurants! If you look even closer, you may also notice that a niche of educated health and wellness companies are emphasizing their gluten-free labels, allowing gluten-free consumers to avoid this protein in all products, not just food.

But, if you have the choice, is going gluten-free actually the healthier route? Maybe not. Read below to find out why going on a gluten-free diet can actually harm your health.

When gluten truly causes damage

Individuals with celiac disease, a type of digestive autoimmune disorder, absolutely have to stay clear of gluten because of the way their immune system reacts negatively to this protein, resulting in damage to the small intestine. This reaction causes a range of symptoms in addition to poor nutrition absorption, which can lead to further complications in the future. Even a small amount of gluten (like a single bite of bread!) – found in wheat, barley, rye, but also hidden in items such as sauces, soups, and even beer— can be enough to trigger this immune response. This is the reason companies manufacturing products like probiotics, for example, will stress their gluten-free labels: it allows those with celiac disease piece of mind when it comes to purchasing products beyond food and beverage.

How gluten-free can be unhealthy

Believe it or not, cutting out gluten from your diet if you do not have celiac disease can actually prevent you from taking in key nutrients and minerals, such as B vitamins, which are found in common gluten-rich bread and cereal products. You need vitamin B6 for proper infection-fighting processes within the body while vitamin B9, also known as folic acid, is necessary for pregnant women to reduce the risk of birth defects. You may also become deficient in vitamin D, which has several key benefits, including promoting bone health and preventing disease. However, you should consult your physician to know for certain whether you are in fact deficient and if adding other foods rich in these vitamins or picking quality supplements is the best course to take.

Experts from Harvard University also explain that avoiding gluten can also impact your digestion. In order to have proper digestion, fiber is very important. Many Americans are already below the ideal intake of fiber and with whole wheat being an important source of this nutrient, going gluten-free may affect your digestive health unless you make a conscious effort to consume other high-fiber foods in place of the ones you avoid.