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The Big Problem with Gluten Free

author avatar Dr. Eric Berg 05/03/2024

I used to think going gluten-free was just a fad. But then I started the keto diet and realized there might be something to this whole "gluten is bad" thing. I mean, have you ever felt bloated and sluggish after downing a big plate of pasta? Yeah, me too.

So, here's the deal with gluten: it's a protein that can cause some serious issues for certain people. When you're on the keto diet, trying to keep your carbs under control, gluten can be a real party pooper. It's like that uninvited guest who shows up and ruins all the fun.

Listen, I get it. Gluten-free keto can seem like a daunting challenge, but fear not! I'm here to break it down for you. We'll explore what gluten actually is, how it affects your body, and the best part?

I'll show you how to enjoy your favorite dishes without all that pesky gluten. So, let's get started on this delicious journey together!

Understanding Gluten and Its Effects on the Body

Gluten-free and keto diets are all the buzz these days, but do you really know what gluten is?

It's the protein found in wheat, barley, and rye - those grains that make up so many of our favorite processed foods and baked treats. Heck, gluten even sneaks its way into some medications.

For most people, consuming gluten doesn't pose a problem. But for those with celiac disease, non-celiac gluten sensitivity, or a wheat allergy, eating gluten can trigger an immune response that leads to inflammation, digestive issues, and other health problems.

What is Gluten?

Gluten's like the glue that holds your favorite foods together. It gives bread that satisfying chew and keeps pasta from falling apart in the pot.

Gluten protein can cause serious health issues for those with gluten-related disorders. Even trace amounts of gluten can be problematic for these individuals.

The Impact of Gluten on Celiac Disease

Celiac disease is an autoimmune disorder that affects the small intestine. When someone with celiac disease consumes gluten, their body mounts an immune response that attacks the small intestine, damaging the intestinal lining and causing nutrient malabsorption.

Over time, this can lead to a host of symptoms and health issues, including digestive problems, anemia, fatigue, skin rashes, and even neurological issues. The only treatment for celiac disease is a strict gluten-free diet.

Gluten Sensitivity Beyond Celiac Disease

Just because you don't have celiac disease doesn't mean gluten isn't messing with you. Non-celiac gluten sensitivity (NCGS) is a real thing, and it can cause digestive drama, exhaustion, and mental fuzziness after eating gluten.

The good news? Your intestines won't suffer the same damage as they would with celiac. If you've been feeling off after eating bread or pasta, you might have some level of gluten sensitivity even without a formal diagnosis of celiac disease or wheat allergy.

Cutting back on or completely cutting out gluten could be the key to feeling your best.

Healthy Keto foods

The Intersection of Keto Diet and Gluten-Free Living

You've probably heard about the keto diet, which is a high-fat, low-carb approach to eating that's been making waves in the world of weight loss and health. But what if you're also gluten-free? Can these two lifestyles play nicely together?

At first glance, a keto diet and a gluten-free diet might seem like a perfect match. After all, many high-carb foods, such as bread, pasta, and baked goods, are also high in gluten. By cutting out these foods, you're essentially eliminating a major source of gluten from your diet.

Carb Content in Gluten-Free Alternatives

However, it's important to be mindful of the carb content in gluten-free alternatives.

Many gluten-free products, such as breads, crackers, and cookies, are made with high-carb ingredients like rice flour, potato starch, or tapioca starch to mimic the texture and taste of their gluten-containing counterparts.

These gluten-free substitutes can be problematic on a keto diet, as they can quickly increase your carb intake and kick you out of ketosis. Just because a product is labeled "gluten-free" doesn't necessarily mean it's low in carbs or suitable for a keto diet.

Inflammation and Blood Sugar Concerns

Watch out for those gluten-free goodies. They may seem like a healthier choice, but many of them can cause your blood sugar and insulin levels to skyrocket faster than their gluten-filled counterparts.

It's all thanks to their higher glycemic index, which measures how quickly a food can send your glucose levels soaring.

This is particularly concerning for individuals with diabetes or metabolic syndrome, as well as those following a keto diet for its potential benefits in improving insulin sensitivity and blood sugar control.

Consuming high-carb, gluten-free foods can negate these benefits and potentially lead to increased inflammation in the body.

Strategies for a Successful Gluten-Free Keto Diet

Merging a gluten-free diet with the keto approach might seem like a tall order, but it's totally doable. The key is to focus on whole, unprocessed foods that are naturally gluten-free and low in carbs. Think healthy fats, proteins, and non-starchy veggies.

With a little know-how and some smart strategies, you'll be crushing both diets and feeling fantastic in no time.

Choosing Low-Carb, Gluten-Free Foods

Focus on whole, unprocessed foods that are naturally gluten-free and low in carbs. This includes non-starchy vegetables, healthy fats (such as avocado, olive oil, and nuts), and quality protein sources like eggs, fish, and grass-fed meats.

When it comes to gluten-free grains, opt for lower-carb options like quinoa, amaranth, and buckwheat, and use them sparingly. Coconut and almond flours can be great low-carb, gluten-free alternatives for baking.

Reading Labels for Hidden Gluten

Gluten can hide in many unexpected places, from soy sauce to salad dressings to processed meats. When following a gluten-free diet, it's crucial to read labels carefully and look for hidden sources of gluten.

Keep an eye out for ingredients like wheat, barley, rye, and malt, as well as less obvious sources like "natural flavors" or "modified food starch." When in doubt, opt for products that are specifically labeled "gluten-free" to minimize the risk of cross-contamination.

Incorporating Healthy Fats into Your Diet

One of the key principles of a keto diet is consuming plenty of healthy fats to support ketosis and provide energy. Incorporate foods like avocado, olive oil, coconut oil, nuts, and seeds into your meals and snacks.

Eating healthy fats is a must on the keto diet, and luckily, many of these foods are naturally gluten-free. They'll keep your hunger at bay and provide your body with the fiber, vitamins, and minerals it needs to thrive.

By focusing on whole, nutrient-dense foods and being mindful of hidden sources of gluten and carbs, you can successfully navigate a gluten-free keto diet and experience the potential benefits for your health and well-being.

As with any major dietary change, it's always a good idea to consult with a healthcare professional or registered dietitian to ensure your individual needs are being met.

Gluten-Free Conundrum

Unravel the complexities of gluten-free diets in the context of keto, spotlighting the comforting flavors of keto chicken noodle soup. While gluten-free diets eliminate gluten-containing grains like wheat, barley, and rye, their alignment with ketogenic principles can vary.

This guide navigates the nuances, discussing how gluten-free options can fit within a keto framework, emphasizing whole foods and low-carb alternatives.

As a delicious example, keto chicken noodle soup showcases how gluten-free ingredients can create a satisfying and nourishing meal that adheres to both gluten-free and keto guidelines.

By exploring the intersection of gluten-free and keto diets through dishes like keto chicken noodle soup, individuals can make informed choices to support their health goals.


So, is gluten-free keto-friendly? The answer is a resounding yes! By ditching gluten and focusing on whole, nutrient-dense foods, you can keep inflammation at bay and stay in that fat-burning state of ketosis.

Going gluten-free on keto? Forget about feeling deprived! With a little creativity, you can whip up mouthwatering meals that'll have you wondering why you ever needed gluten in the first place.

Sink your teeth into a slice of almond flour pizza, indulge in gooey coconut flour brownies, or twirl some zucchini noodles in a rich, meaty sauce. Trust me, your body and soul will thank you for nourishing them with these delicious, satisfying alternatives.

The key is to embrace the abundance of gluten-free options and get creative in the kitchen. Trust me, your taste buds won't even miss the gluten. And your body will thank you for giving it the love and care it deserves.

Hey there, keto conquerors! Ready to take your journey to the next level? Embrace the gluten-free keto challenge and discover a whole new world of culinary delights. Picture this: savory dishes, sweet treats, and endless possibilities, all without gluten.

Together, we'll create a community of like-minded individuals who support and inspire each other. So, who's ready to join forces and make gluten-free keto the new standard?

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