Gluten-Free Diet vs. Lifestyle: Why It Works, Why It's Needed

Reviewed by: Dr. Steven Knauf, D.C.

By: Brandi Goodman

Gluten—it’s the protein in wheat, barley, and rye that gives dough its structure and elasticity. For many, it’s harmless. But for others, consuming gluten can lead to serious health issues. Some people need to avoid it completely, while others choose to cut back to keep those pesky stomach troubles in check. Whether you’re steering clear of gluten to avoid major health complications or just trying to calm down minor digestive flare-ups, a gluten-free or reduced-gluten lifestyle can make a big difference. Both approaches? Totally valid.

What is a gluten-free diet?

A gluten-free diet means avoiding gluten in anything you eat. Wheat, barley, and rye are common sources of gluten. It helps you avoid the potential trigger of gluten and how it may impact your body, such as headaches, stomachaches, bloating, fatigue, and overall discomfort. The diet was discovered as a means to treat people with celiac disease back in the 1940s during World War II. Yet, it wasn’t until the 2000s that it became a popular choice in the United States for others without the disease. In 2013, the FDA set labeling rules for gluten-free foods, and stores began dedicating specific sections to them.

Pros - The pros of a gluten-free diet include improved digestive health, increased energy levels, and improved cholesterol levels.

Cons - The cons of a gluten-free diet include the expensive pricing of gluten-free products, how overwhelming it can sometimes feel to find these specific foods no matter where you’re located, and potential nutrient deficiencies. Gluten-free foods typically don’t taste as good as their counterparts.

What is the difference between a gluten-free diet and a gluten-free lifestyle?

A gluten-free diet is one of many diets people can follow. It is often utilized by those looking to lose weight or feel better overall. They choose to pursue it rather than being forced to abide by it.

Some individuals may use the diet for a short time before reverting to their original eating habits or limit how much gluten they eat regularly but do not eliminate it altogether.

A gluten-free lifestyle is often followed by someone who requires it, such as a person with a gluten allergy. They will follow it for the remainder of their life and must avoid all gluten.

Why do people pursue a gluten-free lifestyle?

Those who eat gluten-free are doing so because they need to for health reasons. They are not just dieting, but are eating in a way that is beneficial to their specific health needs. Certain individuals have related medical conditions, such as gluten allergies or celiac disease, which require little or no gluten in the food they’re consuming.

Celiac disease and other conditions associated with gluten

Celiac disease is a disorder in which the immune system attacks the small intestine when any amount of gluten is introduced. It makes it difficult for the body to properly absorb nutrients and can lead to chronic health problems if left untreated, such as anemia, autoimmune thyroid disease, lymphocytic colitis, type 1 diabetes, peripheral neuropathy, and more.

Other conditions associated with gluten include wheat allergies, grain allergies, non-celiac gluten sensitivity, and gluten ataxia. Individuals experiencing issues with gluten should see their doctor so tests can determine the precise condition being experienced and find the right course of treatment. Certain blood tests will show higher levels of antibodies typically present in individuals with celiac disease. They can also detect related health issues, such as anemia.

Common symptoms that might indicate gluten sensitivity

If you start to notice certain health issues or discomfort, keep a record of what you’re feeling and what you consumed beforehand to determine if it may be gluten-related. Be on the lookout for symptoms, including skin rashes, headaches, unexplained weight loss, abdominal pain, headaches, and digestive issues.

What does a gluten-free diet accomplish for those without celiac disease?

Gluten sensitivity is becoming more prevalent due in part to the way our food is produced. More immunoreactive protiens are used in wheat varieties grown today compared to the past. Environmental conditions also play a factor.

How to transition to a gluten-free lifestyle

To safely transition to a gluten-free lifestyle, start by making small changes to your diet. You do not want to overwhelm your body by changing everything at once. Choose gluten-free cereal or pancakes for breakfast, or opt for gluten-free bread for your lunchtime sandwiches. Avoid the usual wheat flours and bake with almond flour instead. The goal is to gradually switch out your gluten-filled foods with gluten-free ones until gluten is no longer part of your diet.

It’s also wise to avoid most processed foods because they tend to include gluten. Skip the store-bought cookies, cakes, cereals, pastas, crackers, and waffles. Instead, search for gluten-free labels at a health food store. The best solution is to create your own foods at home. It ensures you control not only gluten, but also sugar, salt, and other additives that many items on store shelves contain.

Managing a balanced diet while avoiding gluten

To guarantee you still get all of the nutrients your body needs, maintain a balanced diet. Eat plenty of protein, vegetables, fruits, and nuts in their pure form. Eating healthy overall will help you get the vitamins and minerals your body requires to thrive. Your doctor can help you determine which deficiencies you may have, and may recommend a supplement if you are not getting all of your needs met nutritionally.

How gluten-free food compares to its counterpart

Removing gluten from food will alter its taste -- and even texture -- of it. For example, gluten-free bread crumbles easier and has a denser texture compared to regular bread. Gluten-free pretzels are one of the few foods people say is similar to or even better than the regular version. Health-wise, gluten-free options may be better for you, but the difference in taste will take some getting used to. They also tend to have a similar calorie count, despite some believing that gluten-free would mean fewer calories in the mix.

Start a healthier lifestyle today

Whether you choose to enjoy a healthy, gluten-free life or opt for another meal plan, the goal is to become the healthiest version of yourself. Doctors at The Joint Chiropractic recognize the importance of a healthy diet; routine chiropractic care and a healthy diet are important parts of improved well-being.

The information, including but not limited to text, graphics, images, and other material contained on this page, is for informational purposes only. The purpose of this post is to promote broad consumer understanding and knowledge of various health topics, including but not limited to the benefits of chiropractic care, exercise, and nutrition. It is not intended to provide or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your chiropractor, physician, or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this page.