Locations:
Search IconSearch

The Surprising Truth About Gluten-Free Food and Weight Loss

Questions and answers about eating a gluten-free diet

gluten free lunch with lettuce wraps

Gluten-free diets are the latest craze for those looking to lose weight, but what’s the truth? Is gluten responsible for your love handles? The answer is no, but let’s dig deeper as to why with registered dietitian Mia DiGeronimo.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

What is gluten and celiac disease?

Gluten is a protein found in wheat, rye, barley and countless processed foods including pasta, breads, and cereals. Some people avoid gluten because they have celiac disease.

Celiac disease is an autoimmune disorder that happens when the body’s immune response to gluten damages the small intestine lining. This can result in abdominal pain, bloating, nausea, diarrhea, and weight loss. Some other symptoms of celiac disease include dermatitis herpetiformis (an itchy, painful skin rash), anemia, loss of bone density, headaches, fatigue, and joint pain.

Other people avoid gluten because of gluten intolerance. Gluten intolerance mimics symptoms of celiac disease without the immune response.

Is there a connection between gluten and weight loss?

No. There’s absolutely no evidence that simply getting rid of gluten will result in weight loss. But if you eat a gluten-free diet you may make healthier food choices because you’re more aware of how to read food labels.

Eating gluten-free often may cause you to eat more whole foods such as fruits, vegetables, legumes, and lean meats. These diet changes are often healthier and lower in calories.

“Ditching the double cheeseburger and fries for a gluten-free meal of salad, chicken breast, and potato is choosing a meal that is much lower in calories which can lead to weight loss over time,” says DiGeronimo.

Advertisement

Aren’t all gluten-free foods healthy?

Gluten-free does not necessarily mean healthy because all gluten-free foods are not equally nutritious.

“An apple and a gluten-free sugar cookie are both gluten-free, but their nutrients vary drastically,” DiGeronimo says.

Grocery and health food stores are full of gluten-free cakes, cookies and sweet treats. These foods often are high in sugar and fat, making them dense with calories. Be sure to read those food labels!

I don’t have celiac disease or gluten intolerance. Is it safe to avoid gluten?

Absolutely! Some people choose to follow a gluten-free diet merely because it provides structure to eating healthier and adopting a healthy lifestyle.

DiGeronimo says, “It’s safe, but not necessary. Gluten free foods tend to lack certain vitamins/minerals and fiber.”

Just remember to consume a varied diet rich in fruits, vegetables, and legumes to avoid vitamin/mineral deficiencies and promote a healthy weight and lifestyle.

The bottom line

Gluten-free diets are typically consumed by those who are unable to tolerate gluten on a biological level. However, some people choose to follow a gluten-free diet for more healthful eating.

There’s no harm in avoiding gluten, but remember to consume a balanced diet rich in fruits, vegetables and legumes. Make sure your gluten-free choices are still 100% whole grain, such as buckwheat, quinoa or brown rice.

“You lose weight when you expend more calories or energy than you consume – not by avoiding gluten,” DiGeronimo says.

Diet and exercise are both important components of weight management and a healthy lifestyle. If you want more specific help losing weight, consider making an appointment with a registered dietitian.

Advertisement

Learn more about our editorial process.

Related Articles

woman checking labels for hidden gluten ingredients
May 3, 2023/Digestive
Surprising Foods That Contain Gluten

The protein lurks in ingredients like oats, chips, beer and processed lunch meat

Gluten free meat pies offered at bakery counter.
April 24, 2023/Digestive
Should You Follow a Gluten-Free Diet? Learn About What It Is and What You Can Eat

If you have celiac disease, you need to avoid foods that contain gluten

checking food label for ingredients gluten
June 28, 2021/Nutrition
Ingredients to Avoid if You’re Living Gluten-Free

An easy check for all of the items in your shopping cart

Pile of whole-grain sorghum
March 21, 2025/Nutrition
5 Ways Sorghum Is Good for You

A whole grain, sorghum is chock-full of antioxidants and nutrients that boost energy, support a healthy immune system and more

Cup of coffee on saucer, with scattered coffee beans and chocolate chunks, and baked goods
March 21, 2025/Nutrition
Caffeine: What It Is and What It Does

This common stimulant can help you feel more awake, alert and focused, but too much of it can cause side effects

Tired man with eyes closed, overpouring coffee into his mug
March 19, 2025/Nutrition
How Caffeine Affects Your Body and Mind

This popular stimulant has various impacts on your brain, heart, digestive system and other body systems

Miracle berry plant
March 19, 2025/Nutrition
What Are Miracle Berries and Are They Safe?

These berries may make life taste a little sweeter, but they may not be for everyone

Bowl of roasted and seasoned chickpeas
March 18, 2025/Nutrition
Are Foods With Resistant Starch Good for You?

This healthy carb benefits your microbiome and may help you lose weight

Trending Topics

Person in bed sleeping on their side, covers off
Breathing Problems? Try These Sleep Positions

If you’re feeling short of breath, sleep can be tough — propping yourself up or sleeping on your side may help

A couple looking at skyline, with one person slightly behind the other, head bent down
What Is Anxious Attachment Style — and Do You Have It?

If you fear the unknown or find yourself needing reassurance often, you may identify with this attachment style

Glasses and bottle of yellow-colored prebiotic soda, with mint, lemon and ginger garnish
Are Prebiotic Sodas Good for You?

If you’re looking to boost your gut health, it’s better to get fiber from whole foods

Ad