7 Must-Know Myths and Facts About Gluten

7 Must-Know Myths and Facts About Gluten

Gluten is a hot topic these days, with many people opting to cut it out of their diets. But what is gluten exactly? And is it really as bad as it’s made out to be? In this article, we’ll explore seven common myths and facts about gluten to help you separate the truth from the hype.

Myth #1: Gluten is only found in wheat.

Fact: While wheat is a common source of gluten, it can also be found in other grains such as barley and rye. This means that if you have a gluten intolerance or sensitivity, you’ll need to avoid more than just wheat products.

Myth #2: Going gluten-free will help you lose weight.

Fact: Going gluten-free doesn’t guarantee weight loss. In fact, many gluten-free products are actually higher in calories and sugar than their gluten-containing counterparts. It’s important to read labels carefully and make healthy choices when going gluten-free.

Myth #3: Gluten is only a concern for people with celiac disease.

Fact: While it’s true that gluten can be very harmful to those with celiac disease, research has shown that non-celiac gluten sensitivity is a legitimate condition with its own set of symptoms. If you suspect you may have a sensitivity to gluten, it’s best to consult with a healthcare professional.

Myth #4: Gluten-free means taste-free.

Fact: Thanks to advances in food technology, gluten-free products are now more delicious than ever. Whether it’s bread, pasta, or desserts, you can find gluten-free options that are just as tasty as their gluten-containing counterparts. Don’t be afraid to give them a try!

Myth #5: Gluten causes autism.

Fact: There is no scientific evidence to support the claim that gluten causes autism. Autism is a complex neurodevelopmental disorder that has a variety of causes, none of which have been definitively linked to gluten.

Myth #6: A little bit of gluten is okay for those with celiac disease.

Fact: Even a small amount of gluten can cause damage to the small intestine in individuals with celiac disease. It’s crucial for those with celiac disease to strictly adhere to a gluten-free diet to avoid long-term complications.

Myth #7: Gluten-free diets are just a fad.

Fact: While it’s true that gluten-free diets have gained popularity in recent years, they are not just a passing trend. For those with celiac disease or gluten sensitivity, avoiding gluten is vital for their health and well-being. Additionally, some people may choose to go gluten-free as part of a healthier lifestyle.

Now that you’re armed with the facts, you can make informed decisions about whether or not to include gluten in your diet. As with any dietary changes, it’s always a good idea to consult with a healthcare professional to ensure that your nutritional needs are being met.

1. Myth: Gluten-Containing Foods Are Bad for You

There is a common belief that gluten-containing foods are unhealthy and should be avoided. However, this is a myth. Gluten is a protein found in grains such as wheat, barley, and rye, which gives bread and other baked goods their elasticity and chewy texture.

It’s important to note that gluten is not inherently bad for everyone. In fact, for the majority of the population, eating gluten-containing foods is completely safe and can be part of a healthy diet.

Gluten sensitivity or intolerance is a condition that affects a small percentage of the population. Individuals with celiac disease, an autoimmune disorder, must strictly avoid gluten as it can cause damage to the small intestine. Additionally, some people may have non-celiac gluten sensitivity, which can cause gastrointestinal symptoms when consuming gluten.

Understanding Celiac Disease and Gluten Sensitivity

Celiac disease affects around 1% of the population and is a serious autoimmune disorder. When individuals with celiac disease consume gluten, their immune system reacts by damaging the small intestine. This can lead to various symptoms such as abdominal pain, diarrhea, and malabsorption of nutrients.

Non-celiac gluten sensitivity is a less well-defined condition, characterized by similar symptoms to celiac disease but without the same immune response or intestinal damage. Some individuals may experience bloating, gas, fatigue, or brain fog after consuming gluten, but testing for celiac disease comes back negative.

Incorporating Gluten into a Healthy Diet

If you do not have celiac disease or non-celiac gluten sensitivity, there is no reason to avoid gluten. In fact, many gluten-containing foods are highly nutritious and can be part of a balanced diet. Whole grains such as wheat, barley, and rye provide important nutrients like fiber, B vitamins, and minerals.

It’s always a good idea to listen to your body and make dietary choices that work best for you. If you suspect gluten may be causing health issues, it’s recommended to consult with a healthcare professional to get an accurate diagnosis. For those without gluten-related conditions, gluten-containing foods can be enjoyed as part of a diverse and healthy diet.

Myth Fact
Gluten is bad for everyone. Gluten is safe for the majority of the population.
Avoiding gluten is necessary for a healthy diet. Gluten-containing foods can be part of a balanced diet.
Gluten causes health issues for everyone. Only individuals with celiac disease or non-celiac gluten sensitivity need to avoid gluten.

2. Fact: Eating Gluten Adds Protein to Your Diet

2. Fact: Eating Gluten Adds Protein to Your Diet

There is a common misconception that gluten is unhealthy or unnecessary, but the truth is that eating gluten adds protein to your diet. Gluten is a protein found in wheat, barley, and rye, and it forms the structure of many baked goods. When you consume foods containing gluten, you are also consuming a significant amount of protein.

Protein is an essential nutrient that plays a vital role in building and repairing tissues in the body. It is especially important for muscle growth, as well as the production of enzymes, hormones, and antibodies. By including gluten-containing foods in your diet, you are providing your body with a valuable source of protein.

It’s worth noting that not all gluten-containing foods are high in protein. Some processed foods that contain gluten, like cookies and cakes, may be lower in protein compared to whole grain foods like bread and pasta. However, by choosing whole grain options, you can increase your protein intake while also benefiting from the other nutrients found in these foods, such as fiber, vitamins, and minerals.

Gluten-Containing Foods High in Protein Protein Content per Serving
Bread (whole grain) 4-6 grams
Pasta (whole wheat) 7-8 grams
Oats (gluten-free, but may contain traces of gluten) 5 grams

By incorporating these foods into your diet, you can ensure that you are getting an adequate amount of protein. If you have celiac disease or a gluten intolerance, be sure to choose gluten-free alternatives that are also rich in protein, such as quinoa, buckwheat, or legumes.

While it’s true that some people may experience adverse reactions to gluten, it’s important to remember that gluten itself is not inherently bad. For individuals without gluten-related conditions, eating gluten-containing foods can provide a valuable source of protein and other important nutrients.

3. Myth: Eating Gluten Causes Weight Gain

3. Myth: Eating Gluten Causes Weight Gain

One of the most common myths about gluten is that it causes weight gain. However, this myth is not supported by scientific evidence. Gluten itself does not cause weight gain.

Weight gain can occur in people with gluten-related disorders, such as celiac disease or non-celiac gluten sensitivity, but it is not directly caused by gluten. In these conditions, the body’s immune system reacts to gluten, which can lead to inflammation in the gut and interfere with nutrient absorption.

As a result, individuals with these conditions may experience weight loss or have difficulty maintaining a healthy weight. However, the weight gain is a result of the underlying disorder, not the gluten itself.

For individuals without gluten-related disorders, consuming gluten does not lead to weight gain. In fact, many gluten-containing foods, such as whole grains, can be part of a healthy diet and can provide essential nutrients and fiber.

Myth: Eating Gluten Causes Weight Gain
Fact: Gluten itself does not cause weight gain. Weight gain may occur in individuals with gluten-related disorders due to the immune system’s reaction to gluten.
Benefit: For individuals without gluten-related disorders, consuming gluten can be part of a healthy diet and provide essential nutrients and fiber.

4. Fact: There Is No Diagnostic Test for Gluten Sensitivity

Contrary to popular belief, there is currently no definitive diagnostic test for gluten sensitivity. Unlike celiac disease, which can be diagnosed through blood tests and intestinal biopsies, gluten sensitivity is much more challenging to diagnose.

Gluten sensitivity is a condition in which individuals experience adverse reactions to gluten, a protein found in wheat, barley, and rye. Symptoms can vary widely and include digestive issues, headaches, fatigue, and joint pain. However, because these symptoms can be similar to those of other conditions, diagnosing gluten sensitivity can be complex.

Currently, the only way to diagnose gluten sensitivity is through a process of exclusion. This involves ruling out other conditions that may cause similar symptoms and then eliminating gluten from the diet to see if symptoms improve. If symptoms improve after eliminating gluten and worsen upon reintroducing it, it is likely that the individual has a sensitivity to gluten.

What about Non-Celiac Gluten Sensitivity?

Non-celiac gluten sensitivity is a term used to describe individuals who experience symptoms after consuming gluten but do not have celiac disease. However, it is important to note that non-celiac gluten sensitivity is still a poorly understood condition, and the exact mechanisms behind it are not fully understood.

Researchers are actively studying non-celiac gluten sensitivity to gain a better understanding of its causes and develop diagnostic tests that can accurately identify it. Until then, the elimination diet remains the primary method of diagnosing gluten sensitivity.

It is important to consult a healthcare professional if you suspect you have a gluten sensitivity or any other dietary condition. They can provide guidance on how to properly diagnose and manage your symptoms.

5. Myth: If You Think You’re Sensitive to Gluten, You Should Immediately Cut It From Your Diet

5. Myth: If You Think You’re Sensitive to Gluten, You Should Immediately Cut It From Your Diet

Many people believe that if they suspect they are sensitive to gluten, the best course of action is to immediately eliminate it from their diet. However, this is not necessarily true. Cutting out gluten without proper guidance or diagnosis can lead to unnecessary restrictions and potentially hinder the identification of the real cause of the symptoms.

First and foremost, it is important to consult with a healthcare professional if you suspect you have a gluten sensitivity. They can help you determine whether it is indeed gluten causing your symptoms or if there may be another underlying factor at play.

In some cases, the symptoms attributed to gluten sensitivity may actually be due to another condition, such as irritable bowel syndrome (IBS) or lactose intolerance. It is important to rule out these possibilities before making any dietary changes.

Gluten Challenge

If your healthcare professional suspects that gluten may be the cause of your symptoms, they may recommend a gluten challenge. This involves consuming gluten for a period of time to induce symptoms, followed by a period of gluten elimination to see if the symptoms improve. This process can help determine whether you have a genuine gluten sensitivity or if there may be another factor at play.

Working with a Registered Dietitian

If you are diagnosed with gluten sensitivity, it is important to seek guidance from a registered dietitian who specializes in celiac disease or gluten-related disorders. They can create a personalized meal plan that ensures you are receiving all the nutrients you need while avoiding gluten-containing foods. They can also provide advice on how to navigate social situations and dining out while sticking to your gluten-free diet.

It’s important to remember that self-diagnosis and self-treatment can lead to unnecessary dietary restrictions and potential health risks. Always seek professional guidance when it comes to your health and dietary needs.

6. Fact: There Are Celiac Disease ‘Genes’

Contrary to popular belief, celiac disease is not caused by eating gluten. It is actually an autoimmune disorder that can be triggered by the consumption of gluten in individuals who carry certain genetic markers. These genetic markers, commonly known as celiac disease ‘genes’, are variations in the human leukocyte antigen (HLA) system.

Research has shown that individuals with specific variations in the HLA-DQ2 and HLA-DQ8 genes are at a higher risk of developing celiac disease. These genes play a crucial role in regulating the immune system’s response to gluten. When a person with these genetic variations consumes gluten, their immune system may mistakenly recognize gluten as a threat and mount an immune response, damaging the lining of the small intestine.

It is important to note that not everyone with these genetic markers will develop celiac disease. In fact, approximately 30% of the general population carries the HLA-DQ2 or HLA-DQ8 genes, but only a small percentage of these individuals will go on to develop celiac disease.

Genetic Testing for Celiac Disease

If you have a family history of celiac disease or suspect that you may be at a higher risk, genetic testing can help determine if you carry the HLA-DQ2 or HLA-DQ8 genes. However, it is important to remember that a positive genetic test does not necessarily mean you have or will develop celiac disease. It simply indicates an increased risk.


By understanding the role of specific genetic markers in celiac disease, we can better identify individuals at risk and provide appropriate management and support. While these genetic markers increase the likelihood of developing celiac disease, they are not the sole determinant. If you suspect that you may have celiac disease, it is important to consult with a healthcare professional for proper diagnosis and guidance.

7. Myth: Gluten Sensitivity Is a Common, More Mild Form of Celiac Disease

One common myth about gluten is that gluten sensitivity is simply a milder form of celiac disease. However, this assumption is not entirely accurate.

Celiac disease is an autoimmune disorder where consuming gluten triggers an immune response that damages the lining of the small intestine. On the other hand, gluten sensitivity, also known as non-celiac gluten sensitivity (NCGS), is characterized by symptoms similar to celiac disease but without the same immune response and intestinal damage.

While both conditions are triggered by gluten ingestion, the reactions and consequences differ. Celiac disease can lead to long-term health complications if left untreated, such as malnutrition and an increased risk of certain diseases. In contrast, gluten sensitivity is typically less severe and does not cause long-term damage to the intestines.

Another important distinction is that celiac disease can be diagnosed through blood tests and intestinal biopsy, while gluten sensitivity has no definitive diagnostic tests. The diagnosis of NCGS is often based on the presence of gluten-related symptoms, the elimination of gluten from the diet, and the subsequent improvement of symptoms after gluten removal.

It’s crucial to understand that people with gluten sensitivity can have significant health issues if they continue to consume gluten. While the symptoms may not be as severe or long-lasting as those with celiac disease, avoiding gluten is still necessary for their overall well-being.

Dispelling the myth

To dispel the myth that gluten sensitivity is a milder form of celiac disease, it’s important to recognize the distinct differences between the two conditions. Understanding the implications of consuming gluten for individuals with gluten sensitivity can help promote better awareness and support for those living with this condition.

By debunking this myth, individuals can better understand the unique challenges and needs of people with gluten sensitivity, and foster more empathy and understanding in society as a whole.

Essential Diet & Nutrition Insights