One thing I’ve learned as a dietitian is that nutrition is rarely as black and white as the internet makes it seem. We love a simple rule—this is good, this is bad, this causes inflammation, this fixes it—but our bodies just don’t work that way.

I’ve been gluten-free for the last 10 years after realizing that I personally feel better without it. I noticed that gluten-containing foods weren’t agreeing with me, so eliminating them became a choice that made sense for my body.

So even though that is the right choice for me, I don’t believe everyone needs to eliminate gluten. I also wouldn’t tell someone to go gluten-free simply to reduce inflammation (there is so much to consider when it comes to inflammation). What works for me isn’t automatically what works for you—and that’s something I think gets lost in nutrition advice all the time.

So, does gluten cause inflammation? Not necessarily. There is not good evidence that gluten is inherently inflammatory for everyone.

For celiac disease, yes, gluten causes inflammation (and damage to the small intestine) and should be eliminated from your diet. If you have a wheat allergy or sensitivity, you may also experience symptoms or an inflammatory response when you eat certain foods containing wheat or gluten. If you eat gluten without any issues, there is no need to eliminate it from your diet.

Eating gluten-free doesn’t have to mean making harder or more complicated meals. If you think eating gluten-free is nearly impossible, I promise it doesn’t have to be. My cookbook, The High-Protein Plate, makes it easy—and honestly, pretty unnoticeable. Every single one of the 100 high-protein recipes is gluten-free or can easily be made gluten-free, from quick breakfasts and lunches to weeknight dinners, snacks, and desserts. It’s full of simple, protein-packed recipes that make eating gluten-free feel completely doable.

Why Do Some People Feel Better Without Gluten?

Some people genuinely feel better when they eat less gluten. Maybe they notice less bloating, digestive discomfort or other symptoms when they cut back. (Hi, it’s me).

But feeling better without gluten doesn’t necessarily mean that gluten was causing inflammation. Wheat contains other components, including fructans (a type of FODMAP), that can cause digestive symptoms for some people. And when you remove gluten-containing foods, you’re often changing your overall diet at the same time.

This is also why I think it’s important to pay attention to how you feel rather than assuming one ingredient is automatically the problem.

For example, I don’t eat gluten regularly, but I love a good loaf of sourdough from the farmers market. Sourdough is still made with wheat and contains gluten, so it is absolutely not appropriate for someone with celiac disease. But the fermentation process can change the bread and reduce some of the fructans that may cause digestive symptoms for some people.

Is a Gluten-Free Diet Healthier?

If you eat a wide variety of whole foods and getting plenty of protein, healthy fats, fiber, fruits and vegetables, that’s going to matter a lot more for your overall health than whether or not a food contains gluten.

The healthiest diet is one that makes you feel your best. And taking the time to figure out what that looks like for you is worth it.

I can’t recommend my Gym & Nutrition Bundle to take the first steps to a healthier diet and exercise routine. The bundle includes my original Strength guide (6 weeks of workouts) and my Added-Sugar Detox (20+ recipes). You get 100+ pages of nutrition guidance, recipes, grocery lists, and tips from me on how to build sustainable habits.

If you’re ready to make a change but don’t know where to start, this is it.