More and more Americans are embracing a gluten-free lifestyle in pursuit of improved digestion, increased energy, and overall better health. Once primarily prescribed for individuals with celiac disease, gluten-free living has grown in popularity among people with gluten sensitivity and others seeking wellness through dietary change.

Gluten is a protein naturally found in wheat, barley, and rye. For individuals with celiac disease—an autoimmune condition affecting about 1% of the U.S. population—gluten can damage the small intestine, leading to nutrient malabsorption and symptoms such as bloating, fatigue, diarrhea, weight loss, and skin rashes. The only known treatment is a strict gluten-free diet, which allows the body to heal and symptoms to subside.

Beyond celiac disease, millions report non-celiac gluten sensitivity, which may trigger symptoms like headaches, joint pain, fatigue, and digestive discomfort. While less understood and harder to diagnose, many find noticeable relief by eliminating gluten from their diet.

People who remove gluten often report decreased inflammation, clearer thinking, reduced digestive issues, and increased energy. However, it’s crucial to maintain a balanced and nutritious diet when making dietary changes to avoid unintended nutrient deficiencies.

Adopting a gluten-free diet can naturally lead to healthier habits by prioritizing whole, unprocessed foods—such as fruits, vegetables, lean proteins, and gluten-free grains like quinoa, millet, and arrowroot. Nut-based flours like almond flour are also excellent gluten-free alternatives, offering a boost of fiber, antioxidants, and essential nutrients.

Emerging research suggests gluten-free diets may help manage certain autoimmune and neurological conditions, including Hashimoto’s thyroiditis and ADHD, though further studies are needed. Additionally, individuals with irritable bowel syndrome (IBS) sometimes find relief with gluten-free or low-FODMAP diets.

That said, not all gluten-free products are created equal. Many packaged gluten-free foods are highly processed and may contain added sugars, gums, seed oils, preservatives, artificial flavors, or dyes. These ingredients can counteract the health benefits of a gluten-free diet. Reading ingredient labels carefully is essential to making truly health-supportive choices.

The gluten-free market has expanded rapidly, making it easier than ever to find gluten-free versions of bread, pasta, desserts, and even beer. This increased availability supports those with medical needs and those simply seeking to eat more mindfully.

Still, dietitians recommend consulting a healthcare provider before making permanent dietary changes. It's important to be tested for celiac disease before cutting out gluten, as doing so beforehand can interfere with a proper diagnosis.

For individuals with celiac disease and those with gluten-related symptoms, a gluten-free diet can offer powerful health benefits. With mindful planning and a focus on real, whole foods, it can promote better digestion, reduce inflammation, and support long-term wellness.

Sussa Goins is a baker and founder of Eleven Eleven Wellness Bakery, a Charlotte-based bakery specializing in gluten-free, nutrient-dense, organic, and non-GMO baked goods. She believes everyone deserves to indulge in gluten-free goodness without compromising on quality or peace of mind. Learn more at 11ElevenBakery.com or email [email protected].

Eleven Eleven Wellness Bakery

Welcome to the gluten free goodness! We are Eleven Eleven Wellness Bakery, where gluten-free doesn’t mean compromising on taste, texture, or flavor. Our 100% gluten-free bakery is de... Read More »