In recent years, avoiding wheat has become a trend among people trying to improve their health. You’ve likely seen “gluten-free” labels in grocery stores and restaurants, and you may have wondered if skipping wheat is a smart choice. But is avoiding wheat actually healthier for most people?
Let’s take a closer look at what the science says.
Why some people avoid wheat
There are a few medical reasons someone may need to avoid wheat:
- Celiac disease – This autoimmune condition affects about 1% of the U.S. population. When people with celiac eat gluten – a protein found in wheat, rye and barley – their immune system attacks the small intestine, leading to serious health issues.
- Wheat allergy – Though rare, some people are allergic to proteins in wheat and must avoid it to prevent an allergic reaction.
- Non-celiac gluten sensitivity – A small percentage of people may experience digestive discomfort or other symptoms when they eat gluten, despite testing negative for celiac disease or wheat allergy.
For these individuals, avoiding wheat is necessary for their well-being. But for everyone else, the story is different.
Wheat’s role in a healthy diet
Wheat is a staple food around the world and plays a key role in balanced diets. Whole wheat in particular is rich in:
- Fiber – Helps support digestion, blood sugar control and heart health
- B vitamins – Supports metabolism and energy
- Iron and magnesium – Important for immune function and bone health
- Plant-based protein – Contributes to muscle maintenance and overall nutrition
Diets that include whole grains, including wheat, have been linked to lower risks of heart disease, stroke, type 2 diabetes and certain cancers, according to the Dietary Guidelines for Americans and the American Heart Association.
What happens when you avoid wheat unnecessarily?
For people without a medical reason to avoid wheat, cutting it out can have downsides:
- Nutrient gaps – Many gluten-free products are lower in fiber, iron and B vitamins compared to wheat-based foods.
- Higher cost – Gluten-free alternatives are often more expensive and may not offer better nutrition.
- Digestive changes – Removing fiber-rich wheat from your diet can lead to constipation and reduced gut health over time.
Some people may feel better temporarily when they stop eating wheat, but that’s often due to cutting back on ultra-processed foods – not wheat itself.
The bottom line
For most people, avoiding wheat is not only unnecessary, but it could also mean missing out on important nutrients. Unless you’ve been diagnosed by a doctor with celiac disease, wheat allergy or gluten sensitivity, there’s no need to eliminate wheat from your diet.
Instead, focus on choosing options like whole wheat bread, pasta, crackers and cereals. These foods offer fiber, vitamins and minerals that support your long-term health.
In short: wheat isn’t the enemy – it’s a wholesome grain that’s nourished people for centuries. Like all foods, the key is choosing quality sources and enjoying them as part of a balanced diet.
Sources
- U.S. Department of Health and Human Services and U.S. Department of Agriculture. Dietary Guidelines for Americans, 2020–2025. 9th Edition. December 2020. Available at: https://www.dietaryguidelines.gov
- Mayo Clinic. “Celiac disease.” Accessed July 2025. https://www.mayoclinic.org/diseases-conditions/celiac-disease/symptoms-causes/syc-20352220
- American Heart Association. “Whole grains and fiber.” Last reviewed October 25, 2023. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/whole-grains-and-fiber
- National Institutes of Health. Office of Dietary Supplements. “Vitamin B12.” Updated March 22, 2024. https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/
- Academy of Nutrition and Dietetics. “Should I go gluten free?” Last reviewed August 5, 2021. https://www.eatright.org/health/diseases-and-conditions/celiac-disease/should-i-go-gluten-free
- Harvard T.H. Chan School of Public Health. “The Nutrition Source: Whole Grains.” Accessed July 2025. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/
- Academy of Nutrition and Dietetics. “Going gluten-free? Here’s what you need to know.” Reviewed January 31, 2023. https://www.eatright.org/health/diseases-and-conditions/celiac-disease/going-gluten-free-heres-what-you-need-to-know
