Is a gluten-free diet good for you? Here’s what you need to know - Health

Sep 10, 2025

From your gut health to your bank balance, going gluten-free when you don't need to can come with surprising costs.

Since it first gained mainstream popularity in the early noughties, the gluten-free trend is one diet fad that won’t seem to go away. But is eating a gluten-free diet actually a healthier option for the average person? And what the hell is gluten anyway? To help us answer these questions and more, we turned to clinical nutritionist Brooke Kelly.

Pizza — Gluten gives breads and pizza that delightfully chewiness.

What is gluten?

“Gluten is essentially the protein ‘glue’ found in grains like wheat, rye and barley,” Kelly explains. “When flour meets water, its proteins link up to form an elastic web that traps gas bubbles during fermentation. It’s what gives sourdough those airy holes and satisfying chew, and what lets pizza dough stretch and bend.”

It’s true that a small proportion of the population need to avoid gluten for health reasons. These people have what’s known as coeliac disease.

“Coeliac disease affects around one in every 70 Australians, and triggers a severe immune response whenever gluten is eaten,” Kelly says. “Over time, this can damage the lining of the gastrointestinal tract, making it difficult for the body to properly absorb nutrients.

“Beyond coeliac disease, there’s a growing group of people who experience what’s called non-coeliac gluten sensitivity. For them, gluten can lead to bloating, brain fog, fatigue or body aches. The causes aren’t fully understood, but it may be linked to factors like genetics, hormones, stress, or gut conditions such as IBS [irritable bowel syndrome], which makes it harder for the body to handle gluten’s sticky proteins.”

Gluten-free lamington cupcakes — Gluten-free cakes are still cakes.

If gluten is bad for these people, surely gluten-free products are healthier?

Unless you have coeliac disease or other gut issues, you have absolutely nothing to fear from gluten, Kelly assures us. In fact, by avoiding gluten, you may be depriving yourself of other important nutrients. You might even be eating highly processed junk.

“Although gluten-free labelling is absolutely essential for those with coeliac disease, what concerns me is the so-called ‘gluten-free halo’ that creates an unnecessary fear around perfectly wholesome foods like wheat, and often nudges people toward products that aren’t actually healthier – they’re just cleverly marketed to look that way,” she says.

“Many gluten-free products can actually be more processed than their gluten-containing counterparts. They’re often marketed as ‘better for you’, but in reality, they’re packed with preservatives, thickeners, emulsifiers, added sugars and industrial oils to make up for the texture and taste lost when gluten is removed.”

Arnott's gluten-free Jatz and Shapes — Gluten-free versions of Jatz and Shapes are $1.50 more expensive.

What are the risks of going gluten-free if you don’t need to?

First, let’s start with your back pocket. Gluten-free products are usually much more expensive than their gluten-containing counterparts. But what’s more important to know is, when you cut out foods containing gluten from your diet, you can be depriving your body of important nutrients.

“Many gluten-free options are low in fibre, and miss out on essential nutrients found in whole grains, like B vitamins, iron and magnesium,” Kelly says.

Avoiding whole grains can also have a negative impact on your gut health, which can affect everything from your immune system to your mood. Meanwhile, drastically cutting carbs can do a number on your energy levels and even mess with your hormonal balance.

wholemeal bread — Don’t deprive yourself of your daily bread if you don’t have to.

The bottom line on gluten

“For most people, the issue isn’t really gluten – it’s the high intake of refined carbs,” Kelly says. “My advice? Keep carbs to an appropriate portion at each meal and pair them with plenty of non-starchy fibre, protein and some healthy fats. This helps create balanced meals and keeps blood sugar in check.

“I also recommend choosing high-quality wholegrain sourdoughs, pastas or crackers. The more refined and processed the grain, the worse it is for overall health – so stick to real, minimally processed options whenever possible.”