Is gluten-free healthier? Here's what I wish people knew before cutting it out

Going without crusty bread and flaky croissants? Having to scour restaurant menus for something (anything!) you can eat? It's manageable – but it takes planning. It's definitely not something I'd be doing unless it was medically necessary.

So, whenever a friend says they might stop eating gluten to help with bloating or weight loss, I encourage them to think again.

I gave up wheat under medical advice, because of the impact it was having on my IBS. Now my diet is almost entirely gluten-free, which really helps manage my symptoms.

Since then, I've known people who don't have gluten-related health conditions go gluten-free because they perceive it to be healthier. Are they right, and is it worth it?

I know first-hand why avoiding gluten entirely can be tempting. When your stomach hurts, you want one villain. But gluten isn't always the culprit.

The reality is only those with certain health conditions benefit from following a gluten-free or low-gluten diet, says Bahee Van de Bor, registered dietitian and spokesperson for the British Dietetic Association (BDA).

Those with coeliac disease – an incurable autoimmune condition where gluten damages the lining of the small intestine, external – must follow a strict diet that cuts out all sources of gluten: wheat, barley and rye.

It affects one in 100 people, external in the UK, with symptoms, external ranging from diarrhoea, constipation, bloating and tummy pain to low iron, dermatitis, mouth ulcers, osteoporosis, external and fertility issues.

Some who test negative for coeliac disease but experience some of the same symptoms might instead have a condition called non-coeliac gluten sensitivity, external.

So too might people with IBS, a condition which affects 10–20% of people, external, says Van de Bor.

In both cases, a low-gluten or gluten-free diet might offer relief for some.

That said, if it's possible you have coeliac disease, it's important not to cut out gluten before seeing a doctor, as it can make diagnosis harder.

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Van de Bor is clear: there's no health benefit to going gluten-free unless there's a medical need.

She says people assume it's a more nutritious or healthy choice when that's not necessarily the case.

For one thing, cutting out wheat eliminates certain prebiotics and types of fibre from our diet, external, she warns.

"Wheat is a little bit unique in that it can really help the growth of Bifidobacterium, which is known to be linked with positive health outcomes in adults, external [related to] immunity, mental health, metabolic health and weight management."

This particular bacterium "loves" the prebiotics and fibres found in wheat, meaning those who can tolerate it should continue to eat healthy sources like pasta and bread, she says.

Van de Bor adds that conversely, free-from versions of those same products can contain additives and preservatives that can worsen symptoms.

"I'm not saying all gluten-free pastas are ultra-processed. And for those who need to be gluten-free, it's a really important part of their diet.

"But lots of gluten-free products have added fibres like chicory root and inulin. If you are sensitive to these, it could trigger symptoms like diarrhoea, constipation and tummy ache."

Reducing wheat intake can help manage symptoms in some people with IBS, says Van de Bor. I, for one, felt a marked improvement in my symptoms after I cut out wheat on the advice of a dietitian.

Science backs this up: Van de Bor explains that wheat is a high-fructan food.

In people with IBS who are sensitive to fructans, fermentation of these carbs can trigger gas, bloating and changes in bowel patterns.

"Experiencing a little bit of gas or feeling a bit bloated is common in the process of normal digestion.

"For people with IBS, that feels really uncomfortable, really painful and they may experience lots of gas," she says.

But as an IBS sufferer herself who still eats some wheat, Van de Bor suggests there's more to it than simply cutting it out completely. It can be about managing symptoms and identifying personal tolerance.

"Wheat and gluten get labelled as the baddies, but IBS is a disorder of the gut and brain, so it's multifactorial," she says.

"It's about thinking, do I really need to cut out all wheat or is it about balance? Do I need to change the type of wheat I'm eating and keep some quality, high-fibre bread in my diet instead?"

If you're struggling with symptoms like bloating and gas, try keeping a food and symptom diary, and see your GP.

Van de Bor says it's entirely possible that people with IBS can include gluten-containing foods like bread or wheat-based cereals at breakfast, but balance their intake by choosing rice or potato instead of pasta at dinner, for instance.

It differs from person to person, she says, and for that reason it's wise to seek professional help to find that tolerance level.

If a gluten-free diet is needed, there are ways to avoid overreliance on ultra-processed foods.

I opt for naturally gluten-free ingredients like potatoes, quinoa and polenta. I have also made easy swaps, like tamari for soy sauce.

Because I'm not coeliac, I seem to be OK with any old oat – it's a personal tolerance level.

One of my few shop-bought concessions is gluten-free bread, which I've never successfully baked well.

But some with IBS tolerate sourdough better, says Van de Bor, "because of its lower fructan content, following fermentation."

It's not something I've tried but would only consider it with the help of a dietitian – a move Van de Bor recommends if reintroducing gluten after a long period.

As to why anyone would part with it voluntarily for vague health reasons? She's at a loss.

"I don't see the point – I really don't."

I can't help but agree. If you can eat a croissant without fear of reprisal from your own gut, why wouldn't you?

Go and see your GP if you experience new, severe or persistent gut symptoms – especially if they're coupled with weight loss or a family history of bowel issues.

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