Gluten-Free Diet: Foods You Can Eat, Benefits, and More
Nutrition & FitnessDiet & NutritionGluten Free Diet

Gluten-Free Diet 101: A Complete Scientific Guide

Gluten-Free Diet 101: A Complete Scientific Guide
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Updated on February 11, 2026
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A diet without gluten is used to help alleviate symptoms of celiac disease, an autoimmune condition that affects nutrient absorption and prevents the digestion of gluten.

 But many people go gluten-free despite not having celiac disease or other similar health conditions that necessitate eliminating gluten. The gluten-free diet has become popular for nonmedical reasons, but if you don’t have a medical need to eliminate gluten, is this diet beneficial for you?

What Is Gluten?

Gluten is a protein. Mary Ellen Phipps, MPH, RDN, owner of Milk and Honey Nutrition in Houston, says gluten is found in:

  • Wheat
  • Barley
  • Rye
  • Triticale

Which Health Issues Can a Gluten-Free Diet Help Manage?

Medically speaking, not all gluten-related issues are created equal. There can be confusion around two common gluten-related conditions in particular: celiac disease and nonceliac gluten sensitivity.

Let’s take a look at the differences between the two, and how the gluten-free diet may benefit both, along with some other medical conditions.

Celiac Disease

Celiac disease is an autoimmune disorder that affects an estimated 1 percent of people in the United States. The number of people with celiac disease has gone up in recent years, which is likely due to advancements in diagnosis.

In people with celiac disease, ingesting gluten causes damage to the lining of the small intestine, which can cause long-term problems with digestion.

Symptoms of celiac disease vary from person to person, but they can include:

Other people may not have any outward symptoms at all, and testing usually isn’t recommended if you don’t have symptoms. But people who have increased risk factors, like other autoimmune disorders or a first-degree relative with celiac disease, should consider getting tested.

Regardless of whether you have symptoms, the best way to find out if you have celiac disease is through testing, like a blood test or biopsy.

Nonceliac Gluten Sensitivity

Nonceliac gluten sensitivity (NCGS) can be difficult to diagnose because it mimics symptoms of many other digestive disorders, and there isn’t a biomarker for this condition. Because most symptoms described in scientific studies are self-reported, it’s hard to tell how many people actually have NCGS, but the prevalence is thought to be between 0.6 and 13 percent of the general population.

Symptoms of NCGS vary from person to person, but largely mimic those of celiac disease.

Gluten Ataxia

Gluten ataxia occurs when someone’s immune system reacts to gluten and attacks the healthy cells in the brain’s coordination center, also known as the cerebellum.

 Some research does show that the cerebellum is the most affected part of the brain in people with gluten ataxia.

The causes of gluten ataxia are not well studied.

 Higher levels of the anti-gliadin and TG6 antibodies are common among people with gluten ataxia, but controversy exists around using TG6 levels for diagnosis.

Symptoms of gluten ataxia develop slowly over time, and will worsen with continued gluten consumption. Symptoms appear slowly and include:

  • Impaired balance and coordination
  • Neuropathy (progressive loss of feeling in the hands or feet)
  • Jerky vision
  • Gastrointestinal issues like those in celiac disease

Wheat Allergy

A wheat allergy is a serious allergic reaction to wheat proteins that can lead to an anaphylactic reaction. Celiac disease is a type of wheat allergy.

Symptoms of a wheat allergy include:

  • Hives
  • Swelling
  • Asthma
  • Allergic rhinitis
  • Abdominal pain
  • Vomiting
  • Exercise-induced anaphylaxis
Wheat allergies can be life-threatening. People who have wheat allergies need to avoid all potential wheat allergens in their diet, which means going gluten-free (among other potential changes).

Risks and Who Should Avoid a Gluten-Free Diet

If you don’t have a condition like celiac disease or a wheat allergy, there isn’t any solid evidence that a gluten-free diet can prevent disease or improve your health. Gluten-free versions of food that usually have gluten in them also tend to be more expensive.

Despite beliefs that gluten-free diets are nutritious and feature more vitamins and minerals than diets that don’t restrict gluten, these foods also usually contain more sugar and fat.

“The most common misconception around gluten-free diets is that they are synonymous with carb-free diets,” says Phipps.

Gluten-free foods also usually contain less of the following:

  • Folic acid
  • Iron
  • Fiber

Phipps adds that your body can have trouble readjusting if you swear off gluten and suddenly reintroduce it back into your diet.

“Don’t mistake the hype around the gluten-free diet as proof that it’s an effective or safe weight loss tool,” says Phipps. “There is no scientific evidence that avoiding gluten will lead to weight loss.”

Getting Started on the Gluten-Free Diet

If you and your healthcare provider have determined that going gluten-free is right for you, the first steps include reading food labels carefully, getting rid of gluten-containing products, and restocking your pantry and fridge with gluten-free options.

Working with a registered dietitian who is knowledgeable about celiac disease and a gluten-free diet can help make the transition to this eating style easier.

The U.S. Food and Drug Administration (FDA) has rules in place for foods that claim to be gluten-free, and manufacturers are allowed to display any gluten-free labeling on the product as long as it isn’t misleading.

The FDA doesn’t require gluten-free foods to be labeled as such.

 In order to tell if food is gluten-free, check its label for a list of allergens and identify any obvious sources of gluten (wheat, barley, rye). You can also look up any ingredients that you may not have heard of just to be safe.

A Detailed Food List for the Gluten-Free Diet

With your doctor’s okay, adhere to this list of foods with and without gluten:

What to Avoid

Gluten-containing grains:

  • Wheat
  • Barley
  • Bulgur
  • Cross-contaminated oats (check the label to ensure the food is gluten-free)
  • Rye
  • Seitan

Pure wheat and all its forms. This includes, but is not limited to:

  • Wheat starch
  • Wheat bran
  • Wheat germ
  • Couscous
  • Cracked wheat
  • Farro
  • Semolina
  • Spelt

Beverages:

  • Most beer (unless clearly marked gluten-free)
  • Malt beverages

Other unexpected items:

  • Barley malt
  • Some chicken, beef, and vegetable broths
  • Malt vinegar
  • Some salad dressings
  • Soy sauce
  • Veggie burgers
  • Frozen meals
  • Condiments
  • Soba noodles

What to Eat

Naturally gluten-free foods:

  • Fruits
  • Vegetables
  • Meat
  • Poultry
  • Seafood
  • Dairy
  • Beans
  • Legumes
  • Nuts

Naturally gluten-free grains, seeds, and starches:

  • Rice
  • Cassava
  • Corn
  • Soy
  • Potatoes
  • Sweet potatoes
  • Beans
  • Quinoa
  • Millet
  • Teff
  • Nut flours
  • Gluten-free oats
  • Flaxseed
  • Chia seeds

Beverages:

  • Water
  • Sparkling water
  • Soda
  • Juice
  • Sports drinks
  • Wine
  • Most hard liquor
  • Gluten-free beer

A 7-Day Sample Gluten-Free Diet Meal Plan

To get an idea of what eating a gluten-free diet looks like, check out this seven-day sample meal plan from Kendra Weekley, RD, and David Gardinier, RD, registered dietitians with Cleveland Clinic’s Center for Human Nutrition.

Note that this meal plan is provided as guidance and inspiration and should not replace the advice of your doctor or dietitian. Talk with your healthcare team if you have any questions or concerns regarding whether this meal plan is right for you.

Day 1

  • Breakfast: Omelet with peppers and onions
  • Lunch: Split pea lentil soup with a side of potato wedges
  • Snack: Sliced apple with peanut butter
  • Dinner: Crustless shepherd’s pie and a side of roasted asparagus

Day 2

  • Breakfast: Eggs, bacon, and hash browns with a side of strawberries
  • Lunch: Southwest chicken bowl with brown rice and broccoli
  • Snack: Gluten-free trail mix
  • Dinner: Three-bean chili with gluten-free corn muffins

Day 3

  • Breakfast: Peanut butter–banana smoothie
  • Lunch: Asian chopped salad with a side of fresh blueberries
  • Snack: Roasted pumpkin seeds
  • Dinner: Fish tacos on gluten-free corn tortillas with sliced avocado

Day 4

  • Breakfast: Greek yogurt topped with strawberries and banana slices
  • Lunch: Gluten-free pita wrap with deli turkey and cheddar cheese paired with a side salad (hold the croutons!)
  • Snack: Oat energy bites made with gluten-free oatmeal
  • Dinner: Baked lemon chicken with zucchini, yellow squash, and sweet potato

Day 5

  • Breakfast: Gluten-free oatmeal with banana slices and almond butter
  • Lunch: Egg roll in a bowl with gluten-free soy sauce, paired with a mandarin orange
  • Snack: Low-fat string cheese and a peach
  • Dinner: Grilled salmon fillet with veggie kabobs on a bed of steamed rice

Day 6

  • Breakfast: Gluten-free buckwheat pancakes topped with chopped walnuts and raspberries
  • Lunch: Cold quinoa salad with black beans, red onion, shredded carrots, diced tomato, and feta cheese with a side of gluten-free crackers
  • Snack: Hummus and cucumber slices
  • Dinner: Chickpea pasta with marinara sauce, meatballs, and broccoli

Day 7

  • Breakfast: Overnight gluten-free oats with blueberries, almond milk, and slivered almonds
  • Lunch: BBQ chicken tacos in a gluten-free tortilla with coleslaw on top
  • Snack: Low-fat cottage cheese and pears
  • Dinner: Turkey burgers on a gluten-free bun with sweet potato fries and a side salad

The Takeaway

  • Gluten-free diets are usually thought of as healthy, but they really only benefit people who have some form of gluten intolerance.
  • Conditions like celiac disease and gluten ataxia can be managed by avoiding foods that contain gluten.
  • People who don’t have one of these conditions are unlikely to see any benefits from a gluten-free diet, and may experience downsides like a decrease in iron or protein intake.

FAQ

What can you eat on a gluten-free diet?
Foods that are safe to eat on a gluten-free diet include fruits and vegetables; most dairy products, including milk, cheese, and butter; potatoes; rice and rice noodles; meat and fish (as long as they’re not breaded or battered); and gluten-free flours.


There is a lack of scientific evidence proving that a gluten-free diet leads to weight loss. Many gluten-free foods are actually higher in things like sugar and fat.

Both eggs and potatoes are naturally gluten-free. But even if foods don’t have any gluten, they still have the potential to be cross-contaminated.

Common breakfast staples like eggs, fruit, and low-fat dairy products are all naturally gluten-free. Gluten-free versions of breads and cereals are also available.

In people with celiac disease, eating gluten triggers an immune response in the small intestine, which over time damages its lining. This prevents the intestine from absorbing nutrients properly and can lead to gastrointestinal symptoms like diarrhea and bloating, fatigue, weight loss, and anemia.

Resources We Trust

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Gluten-Free Diet. Mayo Clinic. December 21, 2024.
  2. Daley SF et al. Celiac Disease. StatPearls. February 4, 2025.
  3. Catassi C et al. Nonceliac Gluten Sensitivity. Current Opinion in Clinical Nutrition and Metabolic Care. February 15, 2023.
  4. Gluten Ataxia. National Ataxia Foundation.
  5. Floare M-L et al. Cerebellar Degeneration in Gluten Ataxia Is Linked to Microglial Activation. Brain Communications. March 7, 2024.
  6. Patel N et al. Wheat Allergy. StatPearls. June 25, 2023.
  7. Ditch the Gluten, Improve Your Health? Harvard Health Publishing.
  8. Questions and Answers on the Gluten-Free Food Labeling Final Rule. U.S. Food and Drug Administration. June 30, 2022.
  9. Label Reading and the FDA. Celiac Disease Foundation.
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