The gluten-free diet is trending, but what are its real health benefits? Let's explore 5 misconceptions about it. Gluten has become a hot topic in recent years, sparking great interest but also common misconceptions. In this article, we’ll explore five myths about gluten and distinguish fact from fiction. Whether you've already adopted a gluten-free diet or are considering it, understanding the facts is essential.

What is gluten?

Gluten is a protein naturally present in several grains such as wheat, rye, barley, and sometimes even oats (depending on cultivation and processing methods). It provides elasticity and texture to products like bread and pasta. However, although it is harmless for most of the population, some people, especially those with celiac disease or gluten sensitivity, react poorly to its consumption. Celiac disease is an autoimmune disorder in which gluten ingestion triggers an immune attack on the small intestine, causing pain, inflammation, deficiencies, and digestive issues. As for those with gluten sensitivity, they experience digestive and extra-digestive symptoms without any damage to the intestine.

To learn more about gluten, check out our article “All About the Gluten-Free Diet” by clicking here. Also, explore our article “Quiz: Are You Gluten Intolerant?”

Myth #1: A gluten-free diet is expensive

Regardless of medical necessity, many people start a gluten-free diet with little knowledge about foods containing gluten. They often choose “gluten-free” packaged products to replace their gluten-containing foods, but these products are often very expensive.

Reality: Eating gluten-free can be quite affordable with these simple tips:

• Choose naturally gluten-free foods: grains (rice, millet, buckwheat, quinoa), tubers (potatoes, sweet potatoes), legumes (lentils, chickpeas), gluten-free flours (buckwheat, millet, lupin, etc.).
• Buy in bulk: Bulk is on average 4% to 22% cheaper than pre-packaged items.
• Go back to cooking: homemade food is the best way to save money.

Myth #2: a gluten-free diet only benefits people with celiac disease

Reality: It depends on the individual.

The gluten-free diet was initially designed for those diagnosed with celiac disease. However, as research advances, this diet also proves beneficial for those with conditions unrelated to celiac disease.

For example, improvements in symptoms have been observed in people suffering from conditions like irritable bowel syndrome or intestinal permeability issues after eliminating gluten.

Myth #3: giving up gluten helps with weight loss

Reality: Again, it depends.

Replacing traditional pizza, pasta, cookies, and bread with gluten-free versions doesn’t solve the problem — these foods are still high in calories and carbohydrates. Furthermore, many gluten-based products are high glycemic, which encourages fat storage.

On the other hand, using the gluten-free diet as an opportunity to cook more homemade meals and drastically reduce the consumption of processed foods will undoubtedly be more beneficial for achieving a healthy weight.

Myth #4: gluten-free foods are healthier

Reality: Not necessarily, because gluten-free is not always healthy.

Many gluten-free foods are highly processed and therefore offer little health benefit. They can be very high in glycemic index, low in fiber and protein, and rich in saturated fats.

In contrast, naturally gluten-free foods like grains and pseudo-grains (quinoa, buckwheat, millet), legumes, and tubers are great assets to your health.

Myth #5: a gluten-free diet will fix my digestive problems

Simply eliminating gluten from your diet may be a good first step, but it might not be the only necessary step to address your digestive issues.

Reality: Several different factors can explain your digestive troubles, including:

• Food intolerances
• Intestinal dysbiosis
• Chronic stress
• A diet low in fiber
• Overconsumption of foods rich in additives

Conclusion

A gluten-free diet can be beneficial for some people, but it is not a cure-all for health issues. It’s important to choose your foods wisely to avoid the pitfalls of ultra-processed products. It's essential to consult a healthcare professional before making significant changes to your diet.

For more information, you can listen to Marion Kaplan, a renowned bionutritionist and founder of Vitaliseur, discussing gluten on our Kazitalk podcast. The episode "Do We Really Need to Avoid Gluten?" is available on Spotify and other listening platforms.

Lastly, Kazidomi supports you in your gluten-free journey. Visit our Gluten-Free Grocery page to shop safely.

FAQ about gluten

• Is a gluten-free diet recommended for everyone? No, it is mainly recommended for people with celiac disease or gluten sensitivity. However, some individuals with digestive issues, dysbiosis, or chronic inflammation may also benefit from it.

• What are the common symptoms of gluten intolerance? Symptoms include bloating, abdominal pain, diarrhea, joint pain, and sometimes skin rashes. They can also include chronic fatigue and persistent digestive problems.

• What gluten-free foods are the healthiest? Naturally gluten-free foods like whole grains, legumes, tubers (sweet potatoes, potatoes), and fruits are the most nutritious.

• How is gluten sensitivity or celiac disease diagnosed? Celiac disease is diagnosed through blood tests for specific antibodies, such as anti-transglutaminase antibodies, and sometimes an intestinal biopsy. Gluten sensitivity can be harder to diagnose because it doesn’t produce specific blood markers. Consult your doctor for appropriate testing.

• Can you react to gluten without being celiac? Yes, some people may suffer from non-celiac gluten sensitivity, a condition that does not damage the intestine but causes similar digestive symptoms.

• Do wheat, barley, and rye contain gluten? Yes, wheat, barley, and rye are the main sources of gluten. Spelt and kamut also contain this protein.

• Can gluten be found in products other than grains? Yes, gluten can hide in processed products such as sauces, deli meats, and even some candies. Always read food labels.

• Should celiac patients avoid oats? Pure oats are naturally gluten-free, but they are often contaminated with gluten during cultivation or processing. It’s advisable to choose certified gluten-free oats.

• Does gluten cause allergic reactions? Gluten can cause reactions in some sensitive individuals, but it is not an allergy in the traditional sense. Wheat allergy, an immune system reaction, should not be confused with gluten intolerance.

• Can you lose weight on a gluten-free diet? Weight loss is not guaranteed. It depends on the quality of your diet. Replacing processed gluten-rich foods with gluten-free versions that are equally high in calories won’t make a difference. Opt for whole, unprocessed foods instead.