Some research has identified possible benefits of a gluten-free diet for people without a gluten-related condition, but other studies have not found any benefits. There may even be some downsides to going gluten-free when it’s not necessary.

Gluten-free diets have gained popularity for their purported health benefits. But for people without a gluten-related condition, like celiac disease, it may not be the best eating plan to adopt.

If you’re not sure whether a gluten-free diet may benefit you, it’s best to talk with a doctor first. A registered dietitian can also help you adjust your diet if necessary.

Research into whether a gluten-free diet can provide benefits for people who don’t have celiac disease has arrived at mixed results.

For example, a small 2018 study in Danish adults who didn’t have celiac disease compared the effects of low and high gluten diets. The results suggest that, compared with a high gluten diet, a low gluten diet may:

  • help reduce self-reported bloating
  • change the gut microbiome (the balance of bacteria and other microorganisms in the gut)
  • reduce the amount of hydrogen in the breath before and after eating, which may indicate an improved ability to metabolize carbohydrates

It’s important to note that celiac disease was the only condition for which the researchers tested the participants. For other conditions, they relied on the participants’ self-reporting, so it’s possible that some participants had undiagnosed nonceliac gluten sensitivity.

On the other hand, a 2019 research review notes that there don’t appear to be any significant benefits for people who don’t have gluten-related conditions. The researchers suggest that symptom relief and other benefits reported by people without a known condition may actually be the result of the placebo effect.

In fact, there may even be some downsides to following a gluten-free diet when it’s not medically necessary.

People who follow a gluten-free diet may be more likely to experience certain adverse side effects, including nutritional deficiencies.

Though it’s a common belief that gluten-free foods are healthier than foods containing gluten, gluten-free products are often lower in nutrients, higher in calories, and may be higher in ingredients like saturated fats and sugars.

These foods usually lack many of the vitamins, minerals, and other nutrients that gluten foods can provide, including:

Diets low in these nutrients may lead to a variety of symptoms and could interfere with certain body processes, including digestion and bone formation.

People who follow a gluten-free diet may also have a higher risk of exposure to toxic compounds and heavy metals, like lead or cadmium, that may be present in gluten-free products.

In addition to possible adverse health effects, gluten-free products are often expensive and may be harder to find in some areas. For people without a medical condition requiring a gluten-free diet, this eating pattern may not be a good choice.

A gluten-free diet is typically only medically necessary for a few conditions, including:

People with IBS may also hear that a gluten-free diet could help reduce symptoms. However, the benefits for people with IBS and other conditions, like fibromyalgia or schizophrenia, haven’t been definitively shown through research.

Ultimately, more research is necessary to understand how gluten-free eating patterns may help people without gluten-related conditions.

If you think you may have a condition related to gluten sensitivity or intolerance, ask your doctor about testing. They may evaluate your symptoms, order blood testing, or conduct other tests to confirm or exclude conditions like celiac disease and nonceliac gluten sensitivity.

If you don’t currently have a doctor, you can start with a primary care doctor, who can run tests and refer you to a specialist if necessary. They may also be able to refer you to a registered dietitian who can help you adjust your diet and ensure you’re getting the nutrients you need.

Gluten-free diets are medically necessary for conditions like celiac disease. However, for people who don’t have a gluten intolerance, a gluten-free diet may not be the best option.

Gluten-free eating patterns may increase the risk of nutritional deficiencies and other adverse health effects. If you don’t have a gluten-related condition and still want to reduce the amount of gluten you eat, it’s best to talk with a doctor or registered dietitian to make sure you’re getting the right nutrition.