A Gluten-Free Diet
Is a Healthy Choice for All
by Nancy Hearn, CNC

gluten free mealA tasty gluten-free meal

Note: As an Amazon Associate I earn from qualifying purchases.

Even though the gluten-free diet has become more popular in the past few years, the diet is not a passing fad.

Research has proven that the health benefits of a gluten-free diet are significant, not only for people with gluten sensitivity but for everyone.

For the past 15 years or so, as a health and nutrition educator, I have consistently witnessed people experience significant health benefits from eliminating gluten from their diet.

As you may know, gluten is a general name for the proteins found mainly in wheat, rye, and barley.

Gluten helps food maintain their shape and is found in many different foods, including foods that you would not expect. Thus, it is important to always look for "gluten-free" on the label.

Four of the key reasons to consider a gluten-free diet include the following.

1. Inflammation

For many years, researchers have known that the underlying cause of all disease conditions is inflammation.  Chronic inflammation may cause irritable bowels, joint pain, muscle pain or cramping, skin rashes, and various diseases, including cancer.  

Gluten causes an excess production of cytokines, an inflammatory molecule. Almost anyone experiencing any condition associated with inflammation will benefit from eliminating gluten from one’s diet.

2. Brain Health

David Perlmutter, MD, a renowned functional-medicine neurologist and author of Grain Brain, states that is has become clear to him and his colleagues that gluten and a high-carbohydrate diet are the most prominent instigators of inflammation in the brain.

According to a 2012 Mayo Clinic report, which was published in the Journal of Alzheimer’s Disease, people who ate a high-fat, low-carb diet has a 44 percent reduced risk of dementia. In addition, those who ate the highest amount of carbs in their diet increased their risk of dementia by 89 percent!

3. Digestion

Eliminating gluten will usually help with almost any digestive problems. According to the National Foundation for Celiac Awareness, eliminating gluten reduces gas and bloating, diarrhea, stomach discomfort, and abdominal cramps.

However, gluten does not just affect people diagnosed with Celiac disease. As many as 18 million American have gluten sensitivity but do not test positive for wheat allergy or Celiac. Since gluten compromises the gut environment, it also affects overall immunity and nutrient absorption.

4. Weight Management

One of the secondary benefits of a gluten-free diet is that it naturally helps to lose unwanted weight. For years, I have recommended a low-carb, healthy fat diet to my clients with consistent success.

This means eating an abundance of vegetables, moderate healthy fats (such as olive and coconut oil, nuts and nut butters, avocados, and salmon), and moderate amount of high-quality protein (either plant-based, wild fish, and/or grass-fed animal protein). The only grains I recommend are small amounts of gluten-free, high fiber grains.

For a simple overview of a basic gluten-free diet and delicious gluten-free recipes, see resources below.


Celiac.org: What Is Gluten?

HealthyEating.SFGate.com: What Are the Benefits of Eating Gluten-Free?

ExperienceLife.com: Overcoming Grain Brain, David Perlmutter, M.D.; 2014.


Gluten-Free Living: The Basic Gluten-Free Diet

Dr Perlmutter: List of Gluten-Free Foods

Dr Perlmutter: Gluten-Free Recipes

Return from Gluten-Free Diet to Water Nutrition

If you would like to reproduce or republish this article or any other article on this site, feel free to do so but please include a reference or link to the article at WaterBenefitsHealth.com. 

Did you find this page helpful? Please share it . . .

Would you prefer to share this page with others by linking to it?

  1. Click on the HTML link code below.
  2. Copy and paste it, adding a note of your own, into your blog, a Web page, forums, a blog comment, your Facebook account, or anywhere that someone would find this page valuable.

Sign Up for Our Monthly

50% Off Select Filtration Systems

Visitor Comments

"This was the best and most straight forward info on the net yet. I asked a question and got an answer that made sense. Thank you so much!" - Linderlinder

FINALLY!!! I have been wondering about this for years with no 'solid' answer. This is exactly what I've been wanting to know! Thank you for this share..." by Andy

"Thank you for the information, Nancy. I appreciate it. Your article and findings are very helpful,  referring to dehydration." -  Carolyn

"Lemon water is one drink both my wife and I can't drink. It upsets our stomachs. We are in our sixties and in very good healthwell, better health now that we drink about 2 liters plus of water each day. It has made so much difference to our digestive systems and recovery every day. Thank you for your website and effort." - Rod