Is it truly a gluten-free diet – a popular nutritional trend or an indispensable necessity?
Emilia Szymańska
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Diets Premium Expert • 19.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Emilia Szymańska | min read 7 min | Scientifically reviewed by a clinical dietitian 19.03.2026 |
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Key Takeaways
In the stores, there are increasingly more gluten-free products, and the information that can be found online suggests that a gluten-free diet is a magical way to maintain health and lose unwanted pounds. But is this truly accurate, or could it possibly be a new nutritional myth that should be contemplated?
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What constitutes a gluten-free diet?
A gluten-free diet is a dietary regimen that excludes the consumption of products and dishes that contain gluten. Presently, gluten is regarded as the second food allergen, right after milk. Gluten is a blend of plant proteins gliadin and glutenin. It is found in wheat, rye, and barley. Oats should also be eliminated from the gluten-free diet due to potential contamination during production. Nevertheless, if oats possess a certificate verifying they are gluten-free, they can be utilized by individuals adhering to a gluten-free diet.
Gluten-free diet – situations necessitating its application
A gluten-free diet is essential for individuals with celiac disease, who are allergic to gluten or have gluten sensitivity. People with celiac disease must adhere to a gluten-free diet as lack of dietary restrictions can lead to damage to intestinal villi, hindering the absorption of nutrients and leading to malnutrition. It is an autoimmune disorder that requires lifelong adherence to a gluten-free diet in order to maintain well-being and prevent serious complications. Allergy to gluten is detected by identifying the presence of IgE class antibodies in a blood test, as well as the appearance of symptoms shortly after consuming gluten. Common symptoms include gastrointestinal discomfort, allergic reactions in the respiratory system, asthma, skin allergies, and atopic dermatitis. Gluten sensitivity is identified by conducting specialized blood tests and detecting increased levels of IgG class antibodies. The cause may be disruption of the gut microbiota, which can be triggered by various factors such as stress, sedentary lifestyle, antibiotics, alcohol, and unhealthy dietary habits (including excessive sugar consumption). To diagnose these conditions, appropriate laboratory tests must be conducted. Unjustified elimination of gluten from the diet without support from diagnostic tests can cause more harm than good.
Gluten-free diet – permitted and contraindicated products
From the diet of a person who does not tolerate gluten, sources of gliadin present in wheat, secalin found in rye, hordein in barley and avenin in oats should be removed. The elimination of oats from a gluten-free diet is controversial, however, according to the latest scientific reports, it is considered safe to consume up to a minimum of 50 g of gluten-free oats daily. Products and dishes containing gluten include: wheat, including spelt, kamut and emmer, wheat-rye blends, rye, barley, oats, wheat flours, rye flours, barley flours, oat flours, wheat flakes, rye flakes, barley flakes, oat flakes, muesli, semolina, couscous, barley – puffed rice, groats, pearl barley, buckwheat, millet, corn, amaranth, quinoa, buckwheat, millet, corn, mixtures of gluten-free flours, corn crackers, popcorn, gluten-free breadcrumbs, unprocessed meat, fish and eggs, milk, kefir, yogurt, buttermilk, unprocessed white and yellow cheese, butter, lard, vegetable oils, fruits and vegetables – fresh and frozen, legumes, natural nuts and almonds, natural teas and herbal teas, natural coffees, mineral waters and fruit juices. It is especially important to be careful when purchasing products sold in bags, as they may contain traces of gluten. One should also pay attention to food additives – additives marked with symbols from E1404 to E1451 contain gluten.
Gluten-free diet and weight loss
Research studies reveal that a gluten-free diet has no impact on weight loss and offers no health benefits for healthy individuals who are not compelled to eliminate gluten from their diet. Scientific analyses suggest that a gluten-free diet is not recommended for everyone. A gluten-free diet excludes a wide range of healthy products, such as whole grain products, and necessitates the search for gluten-free alternatives, which often have a higher glycemic index, are less nutritious, contain less fiber, and are more expensive than whole grain products. A gluten-free diet is not effective for weight reduction and detoxification of the body. To maintain health and decrease body weight, a balanced diet and the intake of all necessary nutrients are required. The key to success lies in altering habits towards healthier ones.
Fish patties with cod in sweet-sour sauce and brown rice
Components: brown rice 50 g fresh cod fillets, skinless 150 g onion 30 g bell pepper 100 g pineapple 80 g rapeseed oil 5 g bee honey 10 g tomato 150 g small amount of garlic, salt, pepper. Method of preparation: Cook the brown rice in slightly salted water. Season the cod fillets with salt and pepper. Sauté the sliced onion and garlic in hot oil. Then add diced bell pepper and pineapple. Add a little water (as desired). Once the vegetables are soft, add diced tomato and honey, mix well. Make room in the middle of the pan, add the cod fillets and cook covered until the fish is tender. Serve the fish patties in sweet-sour sauce with brown rice.
Prune with apples, popcorn and almonds
Ingredients: - prunes - 50 g - milk 1.5% fat - 250 g - medium-sized apples - 200 g - popcorn from amaranth - 10 g - almonds - 10 g - cinnamon. Preparation: Cover prunes with milk, bring to a boil and wait until they soften. Serve with apple slices, popcorn, and almonds. Sprinkle with cinnamon.
A salad with cooked beets, feta, and rice comose
Ingredients included:
- Beetroot – 150 g
- Feta cheese – 70 g
- Flaxseed oil – 5 g
- Sunflower seeds – 10 g
- Rice comose – 40 g
- Basil, oregano, salt, pepper.
Preparation:
Rice comose should be thoroughly rinsed under running cold water. To enhance its nutty flavor, it can be additionally dried and lightly toasted in a dry pan, stirring constantly. Then, pour half a glass of water (about 125 ml) over the rice comose and cook until the water is completely absorbed. Remove the pot from the heat and set aside, covered, for 10 minutes. Wash, peel, and cut the beetroot into small cubes and place them in a heat-resistant dish. Mix the oil with a pinch of salt and pepper and drizzle over the beetroot. Bake in the oven at 150–180°C for 30 minutes. Cut the feta cheese into cubes. Mix all ingredients together and season with salt, pepper, basil, and oregano to taste. Serve hot or cold.
Mysterious chicken roast
Ingredients: Potatoes 200 g chicken breast meat, without skin 120 g onion 50 g carrots 50 g black marinated olives 15 g rapeseed oil 10 g vegetable broth 150 g lemon, garlic, pomegranate, coriander, sweet pepper, ginger, turmeric. Instructions: Season the chicken with oil and fry it together with onions and garlic in a pan. Add potato slices, carrot strips, lemon slices, and olives and pour the vegetable broth over everything. Stew the dish until the vegetables are soft.
Sweet cheesy cookies with bananas and cocoa glaze
Ingredients: – low-fat cottage cheese – 125 g– bananas – 150 g– whole chicken eggs (1 st.) – 60 g– potato starch – 15 g– dried dates – 45 g– vanilla sugar – 10 g– natural cocoa powder, gluten-free – 10 g– coconut milk – 40 g. Preparation: All the ingredients are mixed together to create a homogeneous mass. The mass is poured into silicone cookie molds or other molds lined with baking paper. The cookies are baked in the oven at 180°C for approximately 15 minutes. After slight cooling, the cookies are removed from the oven, placed on a plate, and covered with the glaze made from boiled coconut milk with added cocoa.
mgr Emilia Szymańska
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Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
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