Is Keto a Gluten-Free Diet?

Is keto gluten-free? This is a common question for those trying to combine a ketogenic and a gluten-free lifestyle.

While a low-carb diet naturally limits or avoids gluten-containing grains, it’s important to choose keto-friendly ingredients labeled explicitly as gluten-free to avoid cross-contamination or hidden sources of gluten.

Understanding how to effectively combine these two dietary approaches is crucial for those with gluten sensitivity or celiac disease who are considering a ketogenic diet.

What is gluten?

Gluten is a group of proteins found in grains such as wheat, barley, and rye. It provides structure and elasticity to dough, helping it rise and maintain its shape.

While many people consume gluten without issues, it can cause significant problems for others, especially those with celiac disease.

Celiac disease is an autoimmune condition characterized by overt immune responses to gluten, which lead to intestinal inflammation and damage to the small intestinal lining.

Beyond celiac disease, non-celiac gluten sensitivity (NCGS) affects many individuals, causing symptoms such as bloating, gas, diarrhea, and constipation, as well as fatigue and behavioral changes in response to consuming gluten.

Interestingly, the way gluten is processed in modern food production can affect its impact on health.

For example, more traditional methods of fermenting and leavening certain breads, such as sourdough, can partially break down gluten, potentially making them better tolerated by individuals with mild gluten sensitivities.

Research published in Applied and Environmental Microbiology found that sourdough fermentation using selected lactobacilli and nontoxic flours can hydrolyze gluten peptides, reducing the bread’s overall gluten content.¹

Unfortunately, these methods are uncommon compared to quicker, more cost-effective production techniques. These shortcuts result in packaged and processed foods that retain higher levels of gluten, which can exacerbate immune reactions in sensitive individuals.

Watch the video below to find out if gluten-free is healthy on a ketogenic diet.

Is keto gluten-free?

The ketogenic diet is a high-fat, low-carb diet designed to trigger ketosis. This metabolic state pushes the body to burn fat for fuel instead of sugars and is achieved by restricting carbohydrate intake to no more than 50 grams daily.

By its very nature, keto is largely gluten-free, as many glutenous foods, such as bread and pasta, are high in carbs and, therefore, are mostly excluded from the diet.

However, it’s important to note that while keto often aligns with gluten-free eating, it’s not inherently gluten-free.

Various products advertised as keto-approved, including certain sauces and condiments, processed keto foods, and ready-made low-carb bread, may contain gluten, and individuals with celiac disease or gluten sensitivity must remain vigilant.

The keto diet vs. a gluten-free diet

While both keto and a gluten-free diet can have health benefits, they have different focuses and objectives.

The keto diet limits carb intake to promote ketosis. In contrast, a gluten-free diet focuses on eliminating gluten, regardless of carb content.

The keto diet aims to achieve metabolic health and promotes fat burning by consuming low-carb foods and limiting sugar. A gluten-free diet aims to prevent gluten-induced health issues such as digestive discomfort, fatigue, and brain fog.

Keto dieters avoid high-carb glutenous foods such as bread, pasta, and crackers but also exclude gluten-free products, including rice and quinoa, due to their high-carb content. A gluten-free diet, on the other hand, allows all processed and naturally gluten-free foods.

How to approach a gluten-free keto diet

Both keto and gluten-free diets have unique benefits, and combining them can offer even greater advantages, particularly for those seeking to improve metabolic function while preventing gluten-related issues.

Healthy Keto® is an advanced version of the traditional keto diet that emphasizes high-quality, nutrient-dense whole foods while eliminating processed and inflammatory ingredients.

This approach not only helps achieve and maintain ketosis but also supports overall health by promoting better digestion, reducing inflammation, and providing essential nutrients for optimal well-being.

Combining a gluten-free diet with a Healthy Keto approach ensures that you’re preventing the adverse effects of gluten consumption while optimizing your nutrient intake with high-quality foods to better support overall health.

Always consult a healthcare provider before making significant dietary changes, especially if you have underlying health conditions or are taking prescription medications.

Why you should avoid gluten

While gluten sensitivity and allergy are actually quite common, the problems associated with gluten consumption go far beyond digestive discomfort.

“Gluten proteins are linked to 55 different diseases, making it a potential trigger for a wide array of health issues,” explains Dr. Berg.

One of the primary concerns is that gluten can lead to leaky gut syndrome, which is characterized by the breakdown of the intestinal lining.

When gluten interacts with the intestinal lining, it can trigger the release of zonulin, a protein that loosens the tight junctions between intestinal cells. This disruption can increase intestinal permeability, potentially allowing pathogens and toxins to enter the body.

Elevated levels of toxins and pathogens in the blood can stimulate overt immune system responses, increasing the risk of autoimmune reactions in which the body mistakenly attacks its own tissue.

For example, the gliadin protein complex in gluten has a structure similar to thyroid tissue. When gluten enters the bloodstream due to a leaky gut, the immune system starts to recognize gliadin as a threat.

Over time, this immune response may target the thyroid gland, mistaking it for the harmful gluten proteins due to their structural similarity. This molecular mimicry can lead to autoimmune diseases such as Hashimoto’s thyroiditis.

Evidence published in Nutrients shows that gluten can also have a significant impact on the gut microbiota, further promoting intestinal inflammation and a variety of other issues, such as irritable bowel syndrome (IBS), liver damage, and metabolic disorders.²

In addition, a study published in Autoimmunity Highlights has shown that gluten-related inflammation can exacerbate symptoms of psychological conditions, including anxiety, depression, and even bipolar disorder and schizophrenia.³

Avoiding gluten isn’t just crucial for those diagnosed with celiac disease but can benefit many people who experience symptoms such as unexplained headaches, brain fog, anxiety, depression, and digestive issues.

What foods contain gluten?

Gluten is found in many common foods such as bread, pasta, cereals, and crackers made from glutinous grains, such as:

• Wheat
• Spelt
• Barley
• Rye
• Bulgar

It’s important to note that there are many hidden sources of gluten, such as soy sauce, beer, chewing gum, toothpaste, medications, and even cosmetics.

When following a strict gluten-free diet, it’s crucial to read labels carefully and be aware of potential cross-contamination risks.

FAQ

Sources

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC348803/ ?
2. https://www.mdpi.com/2072-6643/12/6/1832 ?
3. https://link.springer.com/article/10.1007/s13317-014-0064-0 ?