How to tell if going gluten-free is right for you in 2024

Think gluten might be causing you problems? Want to try cutting it out to see if it helps?

It's first important to remember that everyone is different, and going gluten-free is often something those with coeliac disease (where your immune system attacks your own tissues when you eat gluten) do. 

But perhaps you haven't yet been diagnosed, or even if you don't have the condition, still suspect gluten might not be sitting well with your body. Here, we consult the experts on how to tell if going gluten-free is the right decision for you, and if it is, how best to do it.

Is going gluten-free right for you?

For a helpful reminder, gluten is a dietary protein found in wheat, barley and rye. It's important to note that while coeliac disease and a gluten sensitivity might come with similar symptoms, they are different. The first is a serious illness (an autoimmune disease) that causes damage to the lining of the gut and means the body can't properly absorb nutrients from food, while wheat allergy is a reaction to the proteins found in it, triggered by the immune system and usually occurs quickly after eating.

Plus, non coeliac gluten sensitivity is when symptoms similar to coeliac disease are experienced, but it is not clear how the immune system might be involved because no antibodies are produced, and there does not appear to be damage to the gut lining, according to Coeliac UK.

"If you experience persistent gastrointestinal symptoms such as diarrhoea, pain, cramping, bloating, or have unexplained fatigue, weight loss, rashes (dermatitis herpetiformis), and nerve damage then you should speak to a GP and ask for a coeliac test," says Alexa Mullane, nutritional therapist and advisor to Wiley’s Finest. "Many symptoms stem from deficiencies in iron and vitamin B12 which can become very serious if not corrected."

"You don’t have to be coeliac to avoid gluten though," Mullane adds. "I wouldn’t advise anyone to cut out food groups unnecessarily, but if you are experiencing symptoms after eating gluten (pain, bloating, wind etc) then it's worth cutting it out to see if it helps [after advice from a professional].

"Plus, as gluten can trigger an inflammatory immune response in the gut, people with inflammatory bowel disease (IBD) might want to avoid eating gluten if it causes symptoms or flare ups."

Myles at Mindful Chef, a personal trainer and nutritional coach, agrees. "There are lots of people who aren't necessarily coeliacs but still experience different levels of gluten intolerance or sensitivities. Obvious symptoms such as diarrhoea, bloating, flatulence, abdominal pains, and weight loss can all be potential signs that your body has some level of gluten intolerance," he says.

"If you suffer from such things you can always try an elimination diet and then start reintroducing individual foods to see which ones are affecting you most." If you suspect you have an allergy or intolerance, he advises speaking to a dietician.

"You may feel that simply removing gluten from some of your major meal times each week helps you feel much better," he adds.

While you don't have to always coeliac to benefit from avoiding or eating less gluten, Dr. Hana Patel, NHS GP, cautions for those without the condition: "If you cut all gluten out of your diet, there's a risk that you could miss out on nutritious whole grains, fibre and micronutrients."

In some cases, says nutritionist, Amanda Ursell, working with Rennie, "Transitioning gradually and making small changes that you can maintain in your diet is often a more sensible and effective approach for long-term dietary and gut health, compared to extreme and sporadic approaches, like randomly eliminating entire food groups."

Benefits of going gluten-free

If going gluten-free is right for you, Mullane says, "Some people may benefit from improved energy, fewer gastrointestinal symptoms and improved skin conditions by cutting out gluten, but it’s important to only cut out foods if they are causing an issue and ensure you’re getting enough nutrients from other sources."

Otherwise, she adds in agreement with Dr Patel, you can risk developing nutrient deficiencies.

Aside from potential health benefits, which may also include improved nutrient absorption, a decrease in aches and pains and a decrease in headaches, Myles advocates that gluten free food can taste just as good.

"We seem to forget that when cooking from scratch, ingredients containing gluten aren't always the main components of the dish," he says. "In our recipes we hero amazing vegetables, locally sourced meat and fish. When we do need a grain component we use pseudo grains like buckwheat and quinoa. Or wild and black rice which many people haven't tried before. It's easy to ensure your meals are nutritionally jam-packed when you understand how to put all of the ingredients together."

So, there are a range of benefits, as long as it's done properly.

"Going gluten-free can be a significant lifestyle change, but with some planning and awareness, it can become absolutely manageable and open up a range of new, healthy recipes to choose from," says certified advanced nutrition coach and founder of Naeo, Nele Wessels.

If it is right for you, here's how best to make the change and ensure you still get all the nutrients you need.

5 tips for going gluten-free in 2024

1. Know what to look out for

Dr Patel advises, "Always check that food and drink is gluten-free before buying. You can do this by checking the label. A dietitian can help to explain the labelling of gluten-free foods if you're unsure."

She also notes, "If gluten is not present in a product it does not need to be labelled as 'gluten free' legally. Therefore, just because a product does not specify it is, doesn't necessarily mean it isn’t gluten free." But of course, it's always better to be safe and stick with those 'gluten free labels' if you're not sure.

Mullane adds, "If you are coeliac then look out for foods that might contain traces of gluten because of manufacturing processes, like oats, which in themselves are gluten free but often will contain traces of gluten."

2. Avoid cross contamination

"If you eat a gluten-free diet, it’s important to not contaminate your gluten-free food with other foods that contain gluten," says Dr Patel.

This might be storing gluten-free foods and normal foods in different parts of the kitchen, cooking with and using different utensils, and keeping areas containing food clean.

"And when eating out," adds Mullane, "ask how the food is prepared to avoid cross-contamination, for example many pizza restaurants will make GF pizzas but cook them in the same oven as their wheat pizzas."

3. Switch the right way

"Pasta, bread, crackers all contain gluten, but that doesn’t mean you can't still enjoy these foods in your diet. Instead, switch to gluten-free alternatives of your favourite foods, which you will find in most supermarkets and health food stores," says Dr Patel.

Wessels advises, "Emphasise naturally gluten-free foods like fruits, vegetables, meat, fish, eggs, dairy, legumes, nuts, and seeds. These form the foundation of a healthy gluten-free diet.

"For alternatives to foods like flour, there are many gluten-free options available, made from rice, corn, quinoa, almond, and coconut."

Mullane agrees, adding, "If you have decided to go gluten-free, avoid processed gluten-free products in the free-from aisle (which often contain lots of questionable ingredients like emulsifiers, stabilisers and preservatives) and instead cook from scratch with whole foods (vegetables, beans, pulses etc) and gluten-free grains like quinoa, brown rice and buckwheat."

4. Plan ahead

Wessels advises using the tools we have at our fingertips, including gluten-free apps and websites that provide information about gluten-free products, restaurants, and recipes, as well as communicating your dietary needs to those who need to be informed. This will help to future-proof your health with ease.

She adds, "You can also plan your meals in advance and prepare gluten-free snacks to avoid temptations and a lack of available options. Having a well-thought-out meal plan makes it easier to stick to the diet."

5. Maintain a balanced diet

Focus on whole foods and cooking from scratch," Mullane urges. "Include a variety of fibre rich foods – fruit, vegetables, beans, lentils, nuts and seeds.

The nutritional therapist also says foods like oily fish, chicken (if you eat meat), eggs, legumes, seeds, and leafy greens will help provide the B vitamins you'll now be lacking from giving up wheat products.

"Aim to eat a rainbow to ensure you get a variety of nutrients, and portion your plate up so you have approximately 50% vegetables, 25% protein, 25% starches (pulses, grains, sweet potatoes), and a small amount of healthy fat like a drizzle of extra virgin olive oil."

Advanced nutrition coach Wessels reminds us, "Everyone's body responds differently, so it's essential to find what works best for you. Always consult with a healthcare professional or dietitian before making significant changes to your diet."

Dr Patel adds, "To check if you have coeliac disease your GP will request a blood test. Whilst being tested for Coeliac disease, it is important to continue to eat foods that contain gluten at least twice per day for six weeks to ensure the tests are accurate. You should not start a gluten free diet until a diagnosis is confirmed by a health professional."

Always consult a professional before making any big changes to your diet.

Read more on gut health:

• How to nurture your immune system and gut at the same time (Yahoo Life UK, 4-min read)

• Tim Spector warns against 'snake oil' products pushing gut health (Yahoo Life UK, 5-min read)

• How to eat 30 plants a week to boost gut health, according to Tim Spector (Yahoo Life UK, 5-min read)

Watch: Is gluten-free bread more healthy than regular bread?