A gluten-free diet involves excluding foods that contain the protein gluten, which is found in wheat, barley, rye, and spelt. This diet can include foods like fruits, vegetables, meats, and gluten-free products.

Gluten is a protein that gives flour a sticky consistencyTrusted Source when it’s mixed with water. It’s also associated with the rise and chewy texture of bread. The term “gluten” is derived from the Latin word for glue.

Gluten is commonly found in products such as bread, pasta, and baked goods.

A healthcare professional may recommend a gluten-free diet if you experience uncomfortable gastrointestinal symptoms after eating foods that contain gluten.

In some cases, you may need to completely avoid gluten if you have certain health conditions or are allergic to products that commonly contain gluten.

Keep reading to learn more about eating a gluten-free diet, including a sample menu.

Most people can eat gluten without experiencing any side effects. However, some people who have gluten-related disorders may need to avoid it. These disorders include:

If you have a wheat allergy, you may not necessarily need to avoid gluten specifically, but you’ll need to avoid certain gluten-containing foods, including wheat-based products like bread, pasta, and baked goods.

Talk with a healthcare professional if you experience any of the following symptoms after eating foods that contain gluten:

A doctor can recommend screening for gluten-related conditions and develop the best plan for you.

Completely avoiding gluten can be challenging, as it’s found in many common ingredients that are added to foods and beverages.

Wheat is the main source of gluten in the diet. Wheat-based products may include:

  • wheat bran
  • wheat flour
  • spelt
  • durum
  • kamut
  • semolina

Other common gluten sources includeTrusted Source:

  • barley
  • rye
  • malt

Below are some items that may have gluten-containing ingredients added to them:

  • Bread: all wheat-based breads
  • Pasta: all wheat-based pastas
  • Cereals: most types of cereal, unless they’re labeled gluten-free
  • Baked goods: cakes, cookies, muffins, bread crumbs, pastries
  • Snack foods: candy, granola bars, crackers, packaged convenience foods, roasted nuts, flavored chips, pretzels
  • Sauces: soy sauce, teriyaki sauce, hoisin sauce, marinades, salad dressings
  • Beverages: beer and some flavored alcoholic beverages
  • Other items: pizza, couscous, broth (unless it’s labeled gluten-free)

Many gluten-free products are now widely available, but it’s important to read the ingredient section of the food label on most of the foods you buy.

Labels may include additional statements such as “processed in a facility that also processes wheat-based foods.” Oats are naturally gluten-free but may contain traces of gluten if they are processed in the same factory as wheat-based foods.

Gluten-free diets can be expensive and may lack important nutrients if not properly planned. There are plenty of gluten-free options that will allow you to enjoy healthy and delicious meals.

The following items are naturally gluten-free:

  • Meat, fish, and poultry: all types, except battered or coated meats
  • Eggs: whole eggs, egg whites, egg yolks
  • Dairy: unflavored dairy products, including plain milk, yogurt, and cheese
  • Fruits: berries, melons, pineapples, bananas, oranges, pears, peaches, etc.
  • Vegetables: broccoli, tomatoes, onions, peppers, mushrooms, asparagus, carrots, potatoes, etc.
  • Grains: quinoa, rice, buckwheat, tapioca, sorghum, corn, millet, amaranth, arrowroot, teff, oats (if they’re labeled gluten-free)
  • Starches and flours: potato flour, cornstarch, corn flour, chickpea flour, soy flour, almond meal or flour, coconut flour, tapioca flour
  • Nuts and seeds: almonds, walnuts, pistachios, cashews, hemp seeds, chia seeds, flaxseed, etc.
  • Spreads and oils: vegetable oils, olive oil, coconut oil, butter, margarine, etc.
  • Herbs and spices: black pepper, turmeric, oregano, thyme, rosemary, parsley, cilantro, etc.
  • Beverages: most beverages, except for beer (unless it’s labeled gluten-free)

If you’re unsure whether an item contains gluten, read the nutrition label carefully. It could also be helpful to work with a registered dietitian to ensure that you’re meeting all your nutritional needs.

Here’s a weekly sample menu with delicious gluten-free meals.

Feel free to swap suggestions according to your liking or add extra meals and snacks to fit your needs. Heartbeet Kitchen offers some excellent recipes for gluten-free snacks and entrees.

Monday

  • Breakfast: overnight chia seed pudding with 2 tbsp (30 grams [g]) chia seeds, 1 cup (285 g) Greek yogurt, 1/2 tsp (2.5 milliliters [mL]) vanilla extract, and sliced fruits of your choice
  • Lunch: chicken, lentil, and veggie soup
  • Dinner: steak tacos (steak, mushrooms, and spinach served in gluten-free corn tortillas)

Tuesday

  • Breakfast: egg omelet with veggies
  • Lunch: quinoa salad with sliced tomatoes, cucumber, spinach, and avocado
  • Dinner: shrimp skewers with a garden salad

Wednesday

  • Breakfast: oatmeal with fresh berries and walnuts
  • Lunch: tuna salad containing hard-boiled eggs
  • Dinner: chicken and broccoli stir-fry with olive oil and gluten-free soy or tamari sauce

Thursday

  • Breakfast: gluten-free toast with avocado and an egg
  • Lunch: burrito bowl with black beans, rice, guacamole, and fajita veggies
  • Dinner: garlic and butter shrimp served with a side salad

Friday

  • Breakfast: banana-berry smoothie with 1/2 of a medium banana, 1/2 cup (95 g) mixed berries, 1/4 cup (71 g) Greek yogurt, and 1/4 cup (59 mL) milk
  • Lunch: chicken salad wrap, using a gluten-free wrap
  • Dinner: baked salmon served with baked potatoes, broccoli, carrots, and green beans

Saturday

  • Breakfast: mushroom and zucchini frittata
  • Lunch: stuffed bell pepper with ground beef, brown rice, tomatoes, and cheese
  • Dinner: roasted chicken and veggie quinoa salad

Sunday

  • Breakfast: two poached eggs with a slice of gluten-free bread
  • Lunch: chicken salad dressed in olive oil
  • Dinner: grilled lamb with roasted vegetables

Most people with gluten-related disorders such as celiac disease try a gluten-free diet to help treat digestive problems such as:

  • bloating
  • diarrhea
  • constipation
  • gas
  • fatigue

Some research suggests that eating a gluten-free diet may also have other benefits for people with celiac disease and other gluten-related disorders, including:

  • reducingTrusted Source markers of inflammation, such as antibody levels
  • reducing gut damage caused by gluten-related inflammation
  • boostingTrusted Source energy levels and relieving tiredness that could be associated with nutrient deficiencies

It’s important to note that this diet is only necessary for those with celiac disease or other gluten-related disorders, and it may not be appropriate for everyone.

Can you lose weight by going gluten-free?

You may experience some weight loss when you begin following a gluten-free diet.

This may be due to eliminating foods such as cookies, cakes, and other snack foods. However, some weight loss may occur as a result of the restrictive nature of the diet or a lack of planned balanced meals.

Gluten-free options are not always healthier or more nutritious than other foods. Certain gluten-free products, such as cakes, pastries, and snacks, may be high in calories and contain few beneficial nutrients.

This diet should not be considered a weight loss diet.

A gluten-free diet may have several downsides for people who have a gluten-related disorder, as well as for those who have not received a diagnosis that requires the elimination of gluten.

Risk of a nutritional deficiency

Some research suggests that gluten-free diets are more likely to be deficient in important nutrients such as:

This may be because many gluten-free versions of foods are not fortified with these nutrients. Gluten-free diets are also typically higher in saturated fats, sodium, and carbohydrates than their gluten-containing counterparts.

A registered dietitian can help you plan balanced meals that meet your nutritional needs. They may recommend that you take vitamin and mineral supplements if you have trouble getting enough of these nutrients from food.

Constipation

According to a 2021 studyTrusted Source, people who follow a gluten-free diet may also be more likely to experience constipation.

A fiber-rich diet may help promoteTrusted Source healthy bowel movements. But gluten-free diets eliminate many popular sources of fiber, such as bread, bran, and other wheat-based products.

Some gluten-free substitutes for wheat-based products are also low in fiber.

Cost

Following a gluten-free diet can be difficult if you’re on a tight budget.

A 2024 study found that gluten-free pastas and breads sold in U.S. grocery store chains were about 2.7 and 4.6 times more expensive, respectively, than their gluten-containing counterparts.

This is because gluten-free products cost manufacturers more money to make. For example, gluten-free foods must pass stricter testing and avoid cross contamination.

When following a gluten-free diet, you may be able to save money by:

  • eating produce items that are in season
  • choosing frozen or canned fruits and veggies
  • buying grain items in bulk
  • using beans and legumes as high fiber protein choices

Difficulties when socializing

A 2021 review suggests that following a gluten-free diet could make it more difficult for people to socialize and engage in gatherings. This could lead to feelings of isolation, loneliness, and unhappiness.

Following a strict gluten-free diet may also make traveling and eating at restaurants more challenging. As a result, people who eat a gluten-free diet are more likely to stay home to eat.

It’s important to remember that you can still socialize while following a gluten-free diet — it simply requires a little extra preparation.

If you’re eating out, consider calling the restaurant beforehand to see whether gluten-free options are available. If you’re going to a social gathering, consider eating ahead of time or bringing your own food.

These tips can help you follow a gluten-free diet successfully:

  • Read food labels: Practice reading food labels so you can easily identify gluten-free foods.
  • Tell your friends: If your friends know you’re following a gluten-free diet, they’re more likely to choose restaurants with gluten-free options when you eat out.
  • Buy a gluten-free cookbook: Gluten-free cookbooks may help you be more creative with your cooking and make meals more enjoyable.
  • Plan ahead: If you’re traveling, researching places to eat and shop can be helpful. Otherwise, plan your diet around plenty of whole, single-ingredient foods such as fruits, vegetables, and lean proteins.
  • Use separate cooking utensils: If you share a kitchen with friends or family members, use separate cooking and cleaning equipment to help prevent cross contamination and negative side effects.
  • Bring your own food: If you’re visiting family, consider taking foods such as gluten-free bread and pasta with you to help you feel more included in family meals.

Remember, if you don’t have a gluten-related disorder, you don’t need to follow a gluten-free diet. While this diet has health benefits for some people, it may not be suitable for everyone.

A gluten-free diet involves completely avoiding the protein gluten, which is often found in pasta, baked goods, and other wheat-based foods.

While a gluten-free diet can be restrictive, there are plenty of nutritious and delicious options available.

You can consider eating more fruits, vegetables, lean protein, dairy foods, and healthy fats to promote overall health and prevent nutrient deficiencies.

If you’re unsure about how to plan balanced meals, consider speaking with a healthcare professional or a registered dietitian. They could help you develop a meal plan and recommend any supplements you may need to ensure that you get enough essential nutrients.