how healthy is a gluten free diet?

Within the media there have been questions raised about gluten free diets, claiming that they are unhealthy, lead to a high intake of fat and sugar and just don’t provide the nutrients needed for a healthy diet. This is simply not true! It is perfectly possible to have a healthy, well balanced gluten free diet especially with the increased range of gluten free products available, with similar nutritional profiles to mainstream equivalents.

Can a gluten free diet be well balanced?

The range of gluten free alternatives available is vast and many of the key staple products that provide valuable energy in the diet that would usually have to be cut out of a gluten free diet, such as breads, rolls and pastas, are catered for in all the major supermarkets. As many of the gluten free products have a similar carbohydrate and energy content to those of mainstream equivalents, there is less chance of an individual's nutritional intake being compromised by following a gluten free diet.

Are gluten free products higher in fat and sugar?

Gluten free foods are often criticised for being higher in fat and sugar than their mainstream counterparts, but when the nutritional values of gluten free foods have been analysed they have been found to have comparable levels of sugar to mainstream products. The fat content of gluten free foods varies significantly across different brands and products, therefore it is important to always check the labels of the gluten free foods you buy.

Many brands, including DS, have introduced front of pack labelling which is a useful quick reference guide to how much fat and sugar, as well as other key nutrients, certain gluten free foods contain.  This can be used when following a gluten free diet to help make choices with lower fat and sugar levels. 

Is the gluten free diet lacking in fibre?

Studies have shown that people following a gluten free diet can have a low intake of fibre. However, this is also reflected in the general population as a whole. Starting a gluten free diet can reduce fibre intake further and some individuals may experience constipation so it is important to ensure an adequate fibre intake as part of a well balanced gluten free diet. To increase your fibre intake try eating foods such as;
• Fruit
• Vegetables
• Nuts
• Naturally gluten-free cereals

There is also a good range of high-fibre gluten free foods available which have higher levels of fibre in them than the mainstream equivalents.

Top tips for a balanced gluten free diet

The nutritional advice for people with coeliac disease or following a gluten free diet is the same as for the general population. Ensure your diet is well-balanced, watch the amount of fat, sugar and salt consumed and aim to eat at least five portions of fruit and vegetables each day. There are also a few extra points people with coeliac disease must consider:
- Ensure you stick to your gluten free diet
- Ensure an adequate intake of vitamins and minerals, in particular calcium

It is becoming easier to choose healthy options to include in your gluten free diet, simply by checking the food labels. As well as including nutritional information on pack (often on the front of pack now) food labels must also list the presence of any gluten containing ingredients enabling gluten free consumers to make suitable choices when following a gluten free diet.

Regular visits to your dietitian can be invaluable in helping you to stick to a gluten free diet and ensuring it is healthy and well-balanced. It is often helpful to take a list of questions or things you would like to discuss to the appointment to help you get the most out of it.

Do people with coeliac disease have different nutritional requirements to the rest of the population?

Nutritional requirements for someone with coeliac disease are basically the same as the general population, apart from a higher requirement of calcium in adults (refer to osteoporosis section). However, if you have been diagnosed late in life your body could be low in some of the essential nutrients needed for a healthy gluten free diet. In which case your dietitian may advise you to take a vitamin and mineral supplement or eat nutrient enriched foods to increase your intake. e.g. fortified gluten-free foods.


What is gluten? Gluten is a protein, which is commonly found in rye, wheat and barley. Gluten is found in most types of cereals, bread and pasta.

What can I eat? Dietary Specials have constructed a table which is a quick reference guide, by category, to the foods that contain gluten versus those that are gluten free.

How can I tell which foods are gluten free? There are several ways you can verify that foods in the "foods to check" column of the "what can I eat" page are safe foods for coeliacs.

Avoiding gluten contamination It is important that gluten free foods are not contaminated by gluten during storage and food preparation.

Travelling abroad gluten free For people following a gluten free diet, travelling abroad can often be difficult. We have a few useful tips that should make your gluten free travels abroad a little easier