Let’s take a look at the differences between the two, and how the gluten-free diet may benefit both, along with some other medical conditions.
Celiac Disease
Nonceliac Gluten Sensitivity
Gluten Ataxia
Wheat Allergy
Irritable Bowel Syndrome One study of 140 IBS patients found that following a gluten-free diet for 12 weeks led to significant improvement of gastrointestinal symptoms.Schizophrenia A research review of nine studies found that six of them demonstrated beneficial effects of a gluten-free diet for people with schizophrenia, including improved functioning and decreased symptoms severity.Fibromyalgia One small study of 20 women with fibromyalgia and gluten sensitivity found that all of the study participants reported improved symptoms while following a gluten-free diet. Fifteen of the women experienced dramatic improvement in chronic widespread pain, indicating remission from their disease.Endometriosis A study of 207 women with endometriosis found 75 percent reported a significant change in painful symptoms after following a gluten-free diet for 12 months.
Always get approval from your doctor before trying a gluten-free diet to help with any medical condition.
If you’ve gone gluten-free and fit into one of the following categories, you may want to consider gradually welcoming the protein back into your diet.
People Without Allergies or Intolerances
“Don’t mistake the hype around the gluten-free diet as proof that it’s an effective or safe weight loss tool,” says Phipps. “There is no scientific evidence that avoiding gluten will lead to weight loss.”
People on Low-Carb Diets
“The most common misconception around gluten-free diets is that they are synonymous with carb-free diets,” says Phipps. That’s simply not true.
WheatBarleyBulgurCross-contaminated oats (check the label to ensure the food is gluten-free)RyeSeitan
Pure wheat and all its forms. This includes, but is not limited to:
Wheat starchWheat branWheat germCouscousCracked wheatFarroSemolinaSpelt
Beverages:
Most beer (unless clearly marked gluten-free)Malt beverages
Other unexpected items:
Barley maltSome chicken, beef, and vegetable brothsMalt vinegarSome salad dressingsVeggie burgersFrozen mealsCondimentsSoba noodles
What to Eat
Naturally gluten-free foods:
FruitsVegetablesMeatPoultrySeafoodDairyBeansLegumesNuts
Naturally gluten-free grains, seeds, and starches:
RiceCassavaCornSoyPotatoesSweet potatoesBeansQuinoaMilletTeffNut floursGluten-free oatsFlaxseedChia seeds
Beverages:
WaterSparkling waterSodaJuiceSports drinksWineMost hard liquorGluten-free beer
Note that this meal plan is provided as guidance and inspiration and should not replace the advice of your doctor or dietitian. Consult with your healthcare team if you have any questions or concerns regarding if this meal plan is right for you.
Day 1
Breakfast: Omelet with peppers and onions Lunch: Split pea lentil soup with a side of potato wedges Snack: Sliced apple with peanut butter Dinner: Crustless shepherd’s pie and a side of roasted asparagus
Day 2
Breakfast: Eggs, bacon, and hash browns with a side of strawberries Lunch: Southwest chicken bowl with brown rice and broccoli Snack: Gluten-free trail mix Dinner: Three-bean chili with gluten-free corn muffins
Day 3
Breakfast: Peanut butter–banana smoothie Lunch: Asian chopped salad with a side of fresh blueberries Snack: Roasted pumpkin seeds Dinner: Fish tacos on gluten-free corn tortillas with sliced avocado
Day 4
Breakfast: Greek yogurt topped with strawberries and banana slices Lunch: Gluten-free pita wrap with deli turkey and cheddar cheese paired with a side salad (hold the croutons!) Snack: Oat energy bites made with gluten-free oatmeal Dinner: Baked lemon chicken with zucchini, yellow squash, and sweet potato
Day 5
Breakfast: Gluten-free oatmeal with banana slices and almond butter Lunch: Egg roll in a bowl with gluten-free soy sauce, paired with a mandarin orange Snack: Low fat string cheese and a peach Dinner: Grilled salmon fillet with veggie kabobs on a bed of steamed rice
Day 6
Breakfast: Gluten-free buckwheat pancakes topped with chopped walnuts and raspberries Lunch: Cold quinoa salad with black beans, red onion, shredded carrots, diced tomato and feta cheese, side of gluten-free crackers Snack: Hummus and cucumber slices Dinner: Chickpea pasta with marinara sauce, meatballs, and broccoli
Day 7
Breakfast: Overnight gluten-free oats with blueberries, almond milk, and slivered almonds Lunch: BBQ chicken tacos in a gluten-free tortilla with coleslaw on top Snack: Low-fat cottage cheese and pears Dinner: Turkey burgers on a gluten-free bun with sweet potato fries and a side salad The Celiac Disease Foundation (CDF) is a nonprofit that funds research, patient and provider education, and advocacy initiatives. The website provides resources on gluten-free living, including recipes, meal plans, and information on federal health benefits you may be entitled to. There are also handy lists of gluten-free foods, gluten in medicine, vitamins, and supplements, and even gluten-free candy. Beyond Celiac This patient advocacy organization is on a mission to create a world where people with celiac disease can live healthy lives without social stigma and fear of exposure to gluten. On Beyond Celiac’s website, you will find resources for people newly diagnosed, information for parents of children with celiac disease, and a guide on going gluten-free in college. You can also learn about the latest research news and clinical trials aimed at developing new treatments for celiac disease.
Favorite App for Following a Gluten-Free Diet
Eat! Gluten Free This app from the Celiac Disease Foundation provides a database of gluten-free products and recipes. Simply use the search function to check if your favorite foods are available in gluten-free varieties. You can also search gluten-free foods by location and see what’s new and available in your area. Eat! Gluten Free is available for free on the App Store and Google Play Store.
Favorite Blogs for Gluten-Free Recipes
Gluten-Free Goddess Looking for some tasty gluten-free recipes? The Gluten-Free Goddess has you covered! Authored by Karina Allrich, this easy-to-navigate blog offers tons of meal ideas for breakfast, lunch, dinner, and snacks while following a gluten-free diet. Backing Backwards Created by food writer and former pastry chef Daniela Dewar, Baking Backwards is a vegetarian baking blog devoted to recipes for sweet and savory gluten-free treats. Chocolate chip quinoa cookies, marbled cheesecake mousse cups, and minty hot fudge cream cakes are just some of the mouth-watering recipes you’ll find that are all safe to eat on a gluten-free diet.
