Does going gluten-free help you lose weight?

Sue Heikkinen, MS, RDN, CDCES, BC-ADM, ACE-PT - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist

Whether you avoid gluten for celiac disease or you just feel better without gluten, learn strategies to lose weight on a gluten-free diet.

Does going gluten-free help you lose weight?

Not a weight-loss strategy on its own

Despite what many diet trends suggest, simply going gluten-free won't automatically lead to weight loss. In fact, gluten-free versions of everyday foods are often not lower in calories—or even healthier.

Many packaged gluten-free foods rely on refined starches (like white rice flour or potato starch), added fats, and sugars to improve taste and texture. This can bump up calorie and carb counts compared to their gluten-containing counterparts.

Why people may lose weight on a gluten-free diet

You might lose weight on a gluten-free diet—but not because of the lack of gluten. Instead, it often comes down to what you're cutting out and how you're eating.

People often lose weight when they:

Eliminate high-calorie, refined carbs (like bagels, cookies, and pasta).
Cook more meals at home instead of dining out.
Choose more whole foods, such as lean proteins, fruits, vegetables, and gluten-free whole grains.
Pay more attention to their food choices.

In people newly diagnosed with celiac disease, removing gluten may initially lead to weight gain as the gut heals and nutrient absorption improves. However, over time, many individuals discover that greater dietary awareness helps them to maintain a healthy weight. One study even found that more than half of overweight people with celiac disease lost weight within three years of diagnosis.

Reasons people go on a gluten-free diet

Gluten is a protein found in wheat, barley, and rye—and avoiding it is essential for some people and optional for others.

Celiac disease : An autoimmune condition that requires strict, lifelong gluten avoidance to prevent damage to the small intestine and reduce long-term health risks.
Wheat allergy : Involves an allergic reaction to wheat but not necessarily to barley or rye.
Non-celiac gluten sensitivity : Though still debated in the scientific community, some individuals report digestive or systemic symptoms when consuming gluten, despite testing negative for celiac disease or wheat allergy.
Lifestyle or trend: Others cut out gluten because they believe it's healthier or will help them lose weight—though the evidence doesn't exactly support this idea.

How to lose weight on a gluten-free diet

Losing weight on a gluten-free diet is doable—mainly if you focus on whole foods and smart nutrition. Here's how:

1. Choose whole foods over processed gluten-free products

Yes, there are gluten-free versions of just about everything these days—crackers, chips, brownies, even donuts. However, these ultra-processed products are often high in calories, fat, and sugar, while low in nutrients.

Instead, build meals around naturally gluten-free whole foods, such as:

Vegetables and fruits
Beans and lentils
Quinoa, brown rice, and buckwheat
Eggs, poultry, seafood, and lean meats
Nuts and seeds

2. Boost fiber from gluten-free foods

Fiber plays a vital role in gut health and feeling full. If you previously relied on whole wheat products as fiber sources, it is essential to seek high-fiber, gluten-free alternatives.

	Serving size	Dietary fiber (grams)
Almond flour	1/4 cup	3
Brown rice	1 cup, cooked	4
Ground flaxseed	2 tablespoons	4
Lentils	1 cup, cooked	16
Quinoa	1 cup, cooked	5
Raspberries	1 cup	8

Tip: To minimize gas and bloating, gradually incorporate high-fiber foods into your diet.

3. Talk to your doctor

If you've been diagnosed with celiac disease, ask your healthcare provider about nutrient testing. Common deficiencies include:

Thyroid conditions are more common with celiac disease, and an underactive thyroid can make weight loss harder due to low energy levels. A simple blood test can help rule this out or guide treatment if needed.

4. Track your food choices

Adjusting to a gluten-free lifestyle takes time—and planning. That's where a tracking app like MyNetDiary can make a big difference.

Use MyNetDiary to:

Set personalized calorie goals
Monitor your intake of fiber, calcium, iron, and other key nutrients
Identify patterns and habits that support your weight-loss goals

5. Try new recipes

Gluten-free cooking can be tasty, filling, and nutritious. Trying new recipes is a great way to focus on the foods you can eat and enjoy, rather than feeling deprived (and perhaps overeating in response). Did you know that MyNetDiary has more than 400 Premium dietitian-approved, gluten-free recipes?

Here are some MyNetDiary Premium recipes for inspiration:

Breakfast Quinoa with Blueberries, Bananas, and Walnuts

Polenta Casserole with Broccoli and Cannellini Beans

Spiced French Lentils

Losing weight on a gluten-free diet is possible, considering this

Although it is possible to lose weight on a gluten-free eating plan, it's not about ditching gluten alone. Instead, success comes from focusing on whole, nutritious foods, tracking your intake, and making mindful choices. Whether you're managing celiac disease or feel better without gluten, a balanced gluten-free diet can support your health and weight goals.

Does going gluten-free help you lose weight?