Can being gluten intolerant make you gain weight?

Whether it's a celebrity, your next-door neighbour, work bestie, or that blogger you follow on Instagram, it seems as though virtually every second person is gluten intolerant these days.

While for some it might be a fad, for others, ingesting gluten can have serious consequences, so eating a gluten-free diet is an important part of keeping healthy.

But how does eating gluten, or going gluten-free, impact your weight or body fat percentage? Let's find out.

Common symptoms of gluten intolerance

It's important to understand what gluten intolerance is, what the symptoms are, and the difference between sensitivity and coeliac disease.

Firstly, let's explain what gluten itself actually is. Gluten is a type of protein found in wheat, rye and barley [1]. This means it is present in many foods people eat every day, such as bread, pasta, baked goods, and even sauces and sweets.

For some people, eating gluten can lead to a variety of unpleasant symptoms including bloating and abdominal pain or discomfort, tiredness, wind and diarrhoea, body aches and pains, skin irritation and feeling lethargic [1]. This can be gluten intolerance or non-coeliac gluten sensitivity.

People who have autoimmune conditions such as arthritis or Hashimoto's might also find that gluten flares up the symptoms of their condition, so these people may also opt for a gluten-free diet.

Coeliac disease, on the other hand, is a serious autoimmune disease that affects the small intestine [2]. If people with coeliac disease eat gluten, their immune system reacts, damaging the intestinal lining and causing inflammation in the body.

The disease is believed to impact at least 1 in 100 people in the United Kingdom and it is typically diagnosed via a blood test, or sometimes an endoscopy [4].

While some people with coeliac disease can have similar symptoms to people with non-coeliac gluten sensitivity (such as diarrhoea or constipation, bloating and gas, and general stomach discomfort), others may have different symptoms [5].

These can include low weight or slow weight gain in children, weight loss, mouth ulcers, anaemia, and autoimmune thyroid disease [3].

There is no cure for coeliac disease, and those who have it must follow a strict, lifelong gluten-free diet, and any gluten exposure cross-contamination — such as using a knife that hasn't been cleaned properly — can be harmful.

Even a small amount of gluten can damage their body and trigger a reaction [5].

If you suspect you might have coeliac disease, non-coeliac gluten sensitivity or an intolerance to grains, it is best to speak to your doctor about your symptoms before making any diet or lifestyle changes.

Can gluten intolerance cause weight gain?

So now that we have a basic understanding of gluten sensitivity, coeliac disease, and the health reasons some people need to follow a gluten-free diet, let's look into whether this could lead to weight gain.

When it comes to the links between gluten-free diets and body weight, there is not exactly a clear answer. Simply having a gluten sensitivity, coeliac disease or wheat allergy doesn't mean you're automatically more likely to be overweight.

In fact, some research has found people with coeliac disease are less likely to have a high BMI, but often experience some weight gain when they remove gluten from their diet [6].

However, unwanted weight gain isn't the only health issue that people with coeliac disease or gluten sensitivity may experience.

If they continue to eat gluten, this can cause the body to have trouble absorbing vitamins and minerals from food when gluten is present, meaning they can miss out on important nutrients and develop deficiencies [7].

Some people find that they lose weight when they begin to follow a gluten-free diet, but this is not necessarily due to cutting out gluten.

Often, it is because they begin eating fewer highly processed foods or 'junk food', and instead start having more wholesome foods such as fruits, vegetables, lean protein, rice and other gluten-free grains, which can lead to a lower caloric intake and eating healthier overall.

Gluten-free food is not inherently better or worse for you than food containing gluten; it really varies depending on the exact ingredients and it is possible to follow a healthy diet with or without gluten.

What is the difference between gluten intolerance and gluten sensitivity?

'Gluten intolerant' is an umbrella term that is used to describe people who have coeliac disease, sensitivity, or a wheat allergy.

Non-coeliac gluten sensitivity can't be diagnosed by a blood test or endoscopy. In fact, there is no definitive test that can officially tell you whether you have a sensitivity, or whether you should start opting for gluten-free foods.

Instead, some people give themselves the label after noticing side effects when they eat certain foods, while others may be given the label by a health professional after tests such as an elimination diet.

While non-coeliac intolerance or sensitivity is certainly legitimate, the label should be used carefully.

One study examined people with self-reported gluten sensitivity and put them on a low FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) diet [8].

Most participants experienced an improvement in symptoms, but gluten-specific effects were observed in only 8% of participants.

This indicates some people who believe they are gluten-sensitive may actually be intolerant to other grains or FODMAP foods — so while they genuinely do feel better while having gluten-free products, the gluten itself is not the real culprit of their symptoms.

Can gluten intolerance cause belly fat?

As we mentioned above, being gluten intolerant does not automatically mean you are likely to gain weight or belly fat. However, when people who have these conditions do ingest gluten, they may notice that their belly appears larger due to bloating and the way gluten impacts their body.

Bloating is a common symptom among people who have an intolerance, and a flatter stomach is often one of the first changes people experience when they begin to avoid gluten [2].

People with a gluten sensitivity diagnosis might notice a difference in how their body looks when they first stop eating gluten.

Some people — particularly those who have been diagnosed with coeliac disease — may experience weight gain when they begin gluten-free diets, especially if they were previously underweight [6].

This can be a good sign and indicates that the intestinal tract is healing and that the body is beginning to absorb more nutrients.

However, when making a significant diet or lifestyle change like cutting out gluten, it is a good idea to keep track of changes in your body and regularly check in with your doctor to make sure you are staying healthy.

Tips for losing weight when you're gluten intolerant

Losing weight while on a gluten-free diet is certainly possible, but it is wise to check in with your doctor first, especially if you are considering introducing any new supplements into your diet.

The good news is, gluten-free diets are often naturally quite healthy [1]. Many foods such as fresh fruits and vegetables, meat, eggs, legumes, milk, and oils are naturally free from gluten and contain many valuable nutrients.

If you are buying anything packaged or with added flavours, make sure to read the labels and check the ingredients to make sure the product does not have any added gluten or unhealthy surprises.

Many companies also make gluten-free bread, pasta and baked goods now as well, which means you don't have to miss out on your favourite foods.

However, gluten-free sweets or treats are often just as unhealthy (or more unhealthy!) as the regular version. So remember, everything in moderation and just because it's gluten-free, this doesn't mean it is healthy.

If you're trying to lose weight or make a healthy lifestyle change, having medical conditions like coeliac disease, gluten sensitivity or an intolerance can certainly make things a little more difficult.

This is where the support of a programme like the Juniper Weight Reset Programme might be useful, especially if you have a significant amount of excess weight to lose.

Kickstart your weight loss journey with Wegovy or Mounjaro, two groundbreaking weight loss injections that mimic the GLP-1 and GIP hormone respectively to help control cravings, delay stomach emptying, and keep you feeling fuller for longer.

Plus, we have a team of expert dietitians and health coaches you can consult with, to help you work through any challenges you're experiencing during your weight management journey.

We help you make lifestyle and habit changes to help increase your fitness levels and promote eating a balanced diet by providing you with one-on-one health tracking and weekly check-ins with your clinician to track your biometric, mental and physical health, continuously making adjustments to your programme to suit your individual needs.

We’re in it with you for the long run; having helped thousands of women achieve 15-20% weight loss over one year. Once in the programme, you’ll have regular access to a team of health professionals who are here to listen, guide and help unlock a healthier you.

If you have coeliac disease, gluten sensitivity or intolerance, our experts can also provide you with guidance around weight loss on a gluten-free diet, healthy gluten-free foods, and the best way to follow the program and support your body's needs.

Image credit: Adobe Stock