Is going gluten-free really healthier? Here's what you need to know

Gluten-free foods include fruits, vegetables, meat, fish, eggs, dairy and most legumes, while grains like rice, quinoa, corn and buckwheat are commonly used as alternatives to wheat-based products. "Specially processed gluten-free products are also available, such as bread, pasta, and flour substitutes made from rice flour, almond flour, or tapioca," says Singh.

Are gluten-free foods really healthier?

Going gluten-free is not healthy for everyone. (Image: Freepik)

There's a common belief that gluten-free foods are inherently healthier, but that's not always the case.

Shweta Jaiswal, Senior Dietician, Sharda Hospital explains, "Gluten-free foods can be healthy, but their nutritional value depends on the choices you make."

Naturally gluten-free foods like fruits, vegetables, lean proteins, nuts and whole grains such as quinoa and rice are nutrient-dense and beneficial for everyone. However, Singh says that many processed gluten-free products like breads, cookies and snacks, often higher levels of sugar, fat, and additives to mimic the texture and taste of gluten-containing foods. "These products can be less nutritious than their gluten-containing counterparts," he adds.

Also read | Everything you need to know about the hype around gluten-free diet: Fact or fad?

The potential benefits of a gluten-free diet

According to Kiran Soni, Head, Department of Nutrition & Health, Yatharth Hospital, Greater Noida, cutting out gluten from your diet has various benefits, such as:

1. It helps individuals with gluten intolerance by reducing digestive issues like bloating, diarrhea, and stomach pain.
2. It may improve gut health by eliminating inflammatory triggers for sensitive individuals.
3. A gluten-free diet encourages a whole-food diet, as gluten-free diets often emphasise fresh fruits, vegetables, and lean proteins, leading to weight management.
4. This diet improves energy levels in those who experience gluten-related fatigue.

Also Read | Health benefits of quinoa: Gluten-free and easy to digest, here's why it deserves a spot on your plate

Who should have gluten-free foods?

While gluten-free food aren't for everyone, it's a must for certain people. "First up are those with celiac disease. For them, gluten is a serious no-no. Eating it can actually damage their small intestine, leading to digestive problems," advises Kanikka Malhotra, Consultant Dietician & Diabetes Educator, adding, "Those with non-celiac gluten sensitivity (NCGS) might not have celiac disease but going gluten-free can make a big difference in their digestion and energy levels. And people with wheat allergy need to avoid gluten because it can trigger negative reactions that range from mild to severe."

Ultimately, a gluten-free lifestyle may be helpful for some, but it's important to approach it thoughtfully. "For people without these conditions, eliminating gluten unnecessarily may lead to nutrient deficiencies, such as fibre, iron and vitamin B. The key is to focus on whole, unprocessed gluten-free foods and read labels carefully. A balanced mindful approach ensures that a gluten-free diet can be both healthy and satisfying," Jaiswal concludes.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.