Mayo Clinic on Nutrition Who Is Gluten-Free Really For? Grains, Gluten, and Your Gut
Nov 4, 2025
Gabrielle Palmeri, a dietitian and nutrition influencer specializing in gut health, explores the nuanced world of gluten and grains. She breaks down the differences between celiac disease, gluten sensitivity, and wheat allergies, clarifying who really needs to avoid gluten. Gabrielle also dispels myths about gluten-free foods being inherently healthier and discusses the importance of fiber in diets. She shares practical tips for incorporating diverse fiber sources and addresses misconceptions about European wheat. Learn how to navigate gluten with confidence!
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Gluten Isn't All Grains
- Gluten is a protein found in wheat, rye, and barley but many grains and carbs are gluten-free.
- Understanding grain types helps maintain fiber while avoiding gluten if needed.
Replace Nutrients When Avoiding Gluten
- If you must avoid gluten, plan whole-food alternatives to preserve fiber and B vitamins.
- Replace missing nutrients by using beans, nuts, seeds, fruits, and gluten-free whole grains.
Gluten Hides In Surprising Foods
- Many non-obvious foods contain gluten like soy sauce, malt, and some food colorings.
- Certified gluten-free labels reduce cross-contamination risk for people with celiac disease.