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Gluten Free

Looking for tips about healthy gluten free living? Need information about losing weight with a gluten free diet? You've come to the right place!

Gluten-Free Weight Loss Diet Guide

While essential for those with celiac disease, a gluten-free diet can also serve as a healthy eating pattern. We breakdown the gluten-free diet for weight loss and other health benefits.

Gluten-Free Weight Loss Diet Guide


A gluten-free diet is essential for those diagnosed with celiac disease. It can likewise be beneficial for people managing a gluten sensitivity, arthritis, and other health conditions.

People also rid gluten-containing food in hopes to lose weight. While weight loss can follow, adopting a gluten-free eating pattern is not a sure shot.

But with proper dietary guidance, one can follow a gluten-free diet while losing weight. What's more, it can be both nutritious and delicious!

Find out how to successfully follow a gluten-free diet for weight loss and other benefits. Also find an alternative solution to eating gluten-free without the stress and hassle of meal prep day-in and day-out.

What Is a Gluten-Free Diet?

A gluten-free diet is one that eliminates gluten, a protein found in wheat, rye, barley. Crossbreeds of these grains, including triticale, also contain gluten. While oats are naturally gluten-free, they are often manufactured with gluten-containing grains and become contaminated.

Wheat pasta, cereals, and bread are obvious sources of gluten, though it can be found in unlikely sources. Gluten may be hidden in sauces, dressings, and frozen products. Cosmetics and supplements may contain gluten, too.

Following a gluten-free diet can offer specific benefits, especially for those managing celiac disease or gluten sensitivity. Other conditions, including autoimmune diseases, may also benefit from a gluten-free diet.

Gluten-Free Diet Benefits

A gluten-free diet plan is essential for a person with celiac disease. Celiac disease is an autoimmune disorder characterized by an abnormal response to ingested gluten.

When people with celiac disease consume gluten, the body presumes it to be "toxic." The reaction stimulates a response from the immune system and the digestive tract is attacked, leading to a number of digestive issues.

If gluten is regularly presented, it can damage the villi of the small intestine. Villi are responsible for nutrient absorption. If that promote nutrition absorption in the small intestine. Eventually, this can result in a number of nutritional deficiencies and conditions such as anemia.

At this time, following a strict gluten-free diet is the only treatment for celiac disease. Ridding gluten from the diet can mitigate these risks. Protecting the digestive lining by dismissing gluten can help mitigate such risks and ultimately improve the quality of life.

The research is relatively slim regarding benefits extending to those without celiac disease or sensitivity. But the health benefits of a gluten-free diet in non-celiac disease patients to may extend other conditions and populations, including:

• Irritable bowel syndrome (IBS)
• Non-celiac gluten sensitivity (NCGS)
• Schizophrenia
• Atopy
• Fibromyalgia
• Other autoimmune and inflammatory diseases such as arthritis

In addition to managing certain health conditions, people often eliminate foods that contain gluten in hopes to lose weight. While a gluten-free diet is not a definite solution for weight loss, it is not off the table.

Losing Weight on a Gluten-Free Diet

Again, avoiding gluten will not guarantee weight loss. This is because people tend to assume products labeled "gluten-free" are healthier than their gluten-containing relative. However, this is not always the case.

Gluten-free products can still be overly processed and rich in calories, added sugars, and refined oils. Such products likewise tend to top contenders of empty calories and can lead to weight gain.

"People have to be cautious when choosing gluten-free foods. Staying away from processed foods is key to keeping a gluten-free diet healthy and nutritious."

"But if choosing to start a gluten-free diet for weight loss, there is a great opportunity to include more wholesome foods," says Christy Zagarella, lead dietitian for bistroMD. "There is a natural reduction in gluten-containing sweets and other highly processed foods."

Whether following a gluten-free diet or simply trying to incorporate more nutritious foods, the reality is that everyone can benefit from reducing the intake of highly processed foods.

So instead of relying on processed foods, aim to eat a balanced, healthy diet. Foods to include in a healthy, gluten-free diet include:

• Gluten-free grains such as brown rice
• Fresh fruits and veggies
• Lean animal and plant-based proteins
• Nuts and seeds
• Milk, cheese, and yogurt

From Greek stuffed peppers to baked tilapia with tomato caper sauce, relish on these nutritious and delicious gluten-free meal ideas!

Greek Stuffed Peppers

Filled with gluten-free and protein-packed quinoa, these Greek stuffed peppers are not only gluten-free, but stuffed with flavor and nutrients.

They are prepared with the seed quinoa, which is one of the few plant-based foods considered to be a complete protein. Quinoa has a high ratio of protein to carbohydrate to increase satiety, high potassium to control blood pressure.

Other featured gluten-free and fresh ingredients include cannellini beans, Kalamata olives, baby spinach, feta cheese, and olive oil.

Pumpkin Curry with Shrimp

Craving Thai takeout but worried about risking gluten consumption? Prepare this Thanksgiving-inspired pumpkin curry recipe!

The curry boasts with traditional Thai spices and coconut milk for a dish everyone will enjoy during anytime of the year. It is packed with healthy fat and protein thanks to the addition of shrimp.

Baked Tilapia with Tomato Caper Sauce

This baked tilapia with tomato caper sauce recipe is an original bistroMD meal. The mild taste of tilapia is complemented by the tangy hints of garlic, olives, capers and onions for a yummy gluten-free dinner.

The dish is also packed full of essential omega-3s, a type of polyunsaturated fatty acid (PUFA). Health benefits of omega-3s fatty acids are noteworthy, as they support heart health, ease joint pain, and promote mental health.

Black Bean Egg White Omelet

Who says breakfast food is confined to the morning hours? This black bean egg white omelet recipe is a protein and fiber-packed, low-fat recipe sure to satisfy the taste buds at any time of the day.

And paired with the recommended fresh salsa, the flavors are ignited!

Herb Beef Sirloin Skewers

Fire up the grill for these herb beef sirloin skewers! The flavors of lemon, parsley, thyme, and rosemary truly transform the beef into one fresh gluten-free recipe.

While they are suggested to be served with pita, be sure to verify whether or not it is gluten-free. Other side options include brown rice, steamed broccoli, grilled asparagus, and sautéed apples.

Spaghetti Squash

Pastas tend to not only be filled with gluten, but loaded with carbs and calories. To lighten up the next spaghetti night with the family, prepare spaghetti squash for a yummy gluten-free dinner!

These delicious guilt-free ways to eat spaghetti squash are simple to prepare. Simple and easy recipes and ideas include spaghetti and meatballs, healthified chicken parmesan, and Chinese beef and broccoli.

Plant-Based Lasagna

Speaking of pasta… This zucchini lasagna may be noodle-less and gluten-free, but it does not fall short of flavor! The dish is truly cheesy and indulgent, all without packing on tons of carbs, calories, and guilt.

To balance the meal, pair with a side salad, roasted zucchini, steamed green beans, or another favorite veggie.

Gluten-Free Tacos

From the shell itself all the way to the seasoning, tacos are frequently filled with gluten whether realized or not. But with these taco recipes, Taco Tuesday just got a delicious and gluten-free makeover!

Delicious ideas include gluten-free fish tacos with fusion mayo, turkey tacos, carne asada tacos. Also learn how to prepare the fundamentals of tacos, including corn tortillas, taco seasoning, and condiments.

Additional gluten-free taco pairings including black beans and grilled corn.

Better-for-You Chicken Burrito Bowl

Following along the Mexican theme, a better-for-you chicken burrito bowl! And featuring chicken, gluten-free brown rice, beans, and peppers, it is packed with fiber and protein.

The bowls are extremely versatile, including the use of quinoa, sirloin, pork, onion, and other desired gluten-free burrito ingredients. Prepare the ingredients in bulk for a family meal or lunches throughout the week.

Easy Jalapeno Turkey Burgers

Turkey burgers are a high-protein, low-fat alternative even the biggest meat lovers can appreciate. And these spicy and healthy jalapeño turkey burgers are gluten-free and low-carb, as the bun is swapped out for lettuce cups.

Perfectly pair with glorious grilled potatoes for a nutritious side that is high in fiber and flavor. This dill cucumber salad is a refreshing complement to this grilled meal, too.

Gluten-Free Pizza

Hold the phone! Instead of calling for a pizza delivery, make this gluten-free pizza crust the entire family will love.

Be as simple or creative as desired, topping with traditional tomato sauce and cheese or pesto, chicken, and roasted pine nuts. Also have fun setting up a topping bar for build-your-own pizza night.

Gluten-Free Desserts

Oh, and do not forget dessert… "I do not necessarily think all desserts high in sugar and fat need to be removed completely from the diet," says Christy. "Indulging in dessert from time-to-time, gluten-free or not, can and should fit into a well-balanced diet."

BistroMD's gluten-free pumpkin bread pudding and birthday cake for two recipes. They are the perfect way to end the meal and day!

BistroMD Gluten-Free Meals

In an ideal world, one would be bursting with energy to prepare yummy gluten-free dinners on a regular basis. But with additional life responsibilities and commitments, having the desire or time to cook after a long work day may fall short.

Fortunately, this is how bistroMD steps in! By entrusting in bistroMD, receive the following:

• Peace of mind: All meals are tested to the Food and Drug Administration gluten-free standard, or 20 parts per million (ppm) or less. They are free of wheat, rye, or barley.

• Great-tasting gluten-free meals without the hassle: BistroMD takes care of all the work, including grocery shopping, cooking, and cleaning! Meals are also created with fresh and all natural ingredients.

• Delicious entrees delivered straight to doorsteps: From breakfast to dinner, there are numerous entree choices for all times of the day. Delicious and nutritious meal options include sliced ham with mustard maple sauce, and jerk spiced tilapia with mango pineapple salsa. Truly, never feel limited of gluten-free options, robbed of flavor, or deprived of nutrients! Truly, following a gluten-free diet has never been so convenient nor tasted so appetizing!

• The option of snacks: EATS, or essential and tasty snacks, offers convenience and wards off cravings. Gluten-free snack selections include salted caramel pecan bars and southwest nacho chili crisps.

• A customized program: After choosing meal and snack preferences, Registered Dietitians create a customized program to meet individual nutrition needs. A weekly menu will be generated, which can be reviewed and edited on an ongoing basis.

• Ongoing support and resources: Members can also consult with dietitian and receive one-on-one support via email, phone, and online chat. Weekly program materials, newsletters, and medical records are provided, too. Truly, the entire bistroMD team offers ongoing and endless support from the very beginning!

Ultimately, there is so much to gain and only one thing to lose with bistroMD. (Long-term weight loss while sustaining and enjoying a gluten-free diet!)

Sarah Asay's Photo
Written By Sarah Asay, RDN. Published on January 31, 2013. Updated on June 03, 2020.

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