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Home » Gluten Free Information » Why You Should Never Cheat on the Gluten-Free Diet

Why You Should Never Cheat on the Gluten-Free Diet

Last Updated July 30, 2022. Published July 31, 2020 Good For You Gluten Free

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Why You Should Never Cheat on the Gluten-Free Diet

Gluten is tempting and incredibly hard to give up, leading many to cheat on the gluten-free diet. In this article, I explain why you should never cheat on the gluten-free diet, and how doing so may cause more harm than good. This article may contain affiliate links. Please read my disclosures.

Getting diagnosed with a gluten disorder – such as celiac disease or non-celiac gluten sensitivity – can feel like a punch in the gut. The only treatment option for these gluten disorders is a strict gluten-free diet. No cheating. It’s all or nothing.

Gluten is a sticky protein found in wheat, rye, barley, and sometimes oats, and it’s unfortunately found in the majority of packaged foods. Millions of individuals living with celiac disease and gluten sensitivities cannot eat gluten, and are more likely to feel the physical and emotional burdens of the gluten-free diet every day.

While it might sound easy enough to go gluten free, doing so in a world full of gluten is harder than it looks. Most people with celiac disease I know would rather take a pill so they can eat gluten again rather than put in the exhaustive effort it takes to be fully gluten free day-in and day-out.

I’ve been on the gluten-free diet for more than 10 years, and while it gets easier with time, it’s never easy. Wherever I go in the world, I’m reminded that I’m different. My journey is always more difficult and finding gluten-free safe foods, or bringing a suitcase full of my own foods on vacation, often feels more like a chore than an enjoyable time away from home.

While I realize that complaining about how hard it is to follow a strict gluten-free diet might sound like a first world problem, when you’re in the thick of the lifestyle, and you cannot eat gluten for medical reasons, the struggle is real.

Knowing first hand the difficulties of complying with the gluten-free diet, it’s no wonder that few people are able to do it. In fact, researchers found that fewer than 50 percent of adults on a gluten-free diet were adhering to a strict gluten-free diet. I write all about the challenges of why the gluten-free diet is hard to stick to a gluten free diet in this article.

Below, I discuss what cheating on your gluten-free diet looks like, how it affects your ability to heal, and the long-term repercussions of eating even just a little gluten.

What Does Cheating Look Like?

Cheating on your gluten-free diet can come in many forms, and I’ve had several clients with celiac disease who continue to eat gluten despite knowing the harm its doing to their bodies.

Below are some of the many excuses the gluten-free community uses to justify eating gluten despite having celiac disease or non-celiac gluten sensitivity:

  • I’m not celiac, so I can eat just a little gluten here and there.
  • I’m just gluten intolerant, so I’m not worried about cross contamination.
  • I’m on a low gluten diet.
  • I have silent celiac so a little gluten doesn’t bother me.
  • Gluten doesn’t bother me that much, so I just avoid it but I’m not strict about avoiding it.
  • I always eat gluten free, but since it’s my birthday, I’ll eat the cake, just this once.
  • I’m going on vacation. I’ll resume my diet when I return.
  • I don’t mind if the French fries are cooked in a shared fryer, I’ll be fine.
  • It’s okay, I’ll eat the lasagna you made even though it contains gluten. I’ll just pick away the noodles.

A lot of these excuses minimize the seriousness of the gluten-free diet, perhaps it’s done because someone doesn’t want to appear to be making a fuss, or they truly don’t think “just a little gluten” will hurt. Plus, in a world full of gluten, resisting gluten’s temptation is near impossible at times.

However, I assure you, and so do some of the leading doctors on the subject say, that full compliance to the gluten-free diet is the number of predictor of long-term health outcomes.

Why You Shouldn’t Cheat

Dr. Tom O’Bryan, the leading gluten sensitivity doctor in the world who also wrote the foreword to my book, says it only takes one small exposure to gluten to activate an immune system response in both people with celiac disease and gluten sensitivity.

In other words, even “just a bite” of gluten can and will trigger antibodies in your immune system. If you have celiac disease, these antibodies attack your small intestine, but if you have gluten sensitivity, these antibodies can attack healthy tissue and create inflammation at your most genetically weak spot, whether it be your thyroid, skin, brain, joints, bones, reproductive system, etc.

Cheaters never win, and the following reasons can help you better understand why cheating on the gluten-free diet is no good.

Reason #1: You’ll Feel Awful

One of the worst side effects from cheating on the gluten-free diet is that you’ll feel awful. That said, where and how you feel awful can vary from person to person.

One person might experience painful bloating and embarrassing gas, while others might experience chronic joint pain, skin rashes, migraines, fatigue, etc.

Eating gluten causes me to bloat up like a balloon and then urgently have to use the bathroom. It’s not fun nor pretty. It also causes severe fatigue, acne and my annoying geographic tongue to emerge.

It’s important to note that there are more than 60 symptoms connected to gluten disorders, and many of these symptoms have nothing to do with the gastrointestinal tract at all. However, avoiding gluten and taking your gluten-free diet seriously can save you from experiencing a slew of preventable symptoms and disorders.

A 2022 study by a leading autoimmunity doctor, Dr. Yehuda Shoenfeld, boasted an incredible headline. The headline of this study read, The Gluten-Free Diet Can Ameliorate the Symptoms of Non-Celiac Autoimmune Diseases.” The findings reveal that a reduction of symptoms occurred in 64.7 percent of autoimmune patients, showing once again the undeniable link between autoimmune disease and gluten.

Gluten-Free diet can ameliorate non-celiac autoimmune symptoms

Reason #2: You’ll Die Earlier 

Not to sound sensational or dire, but it’s important to know that regardless if you have gluten sensitivity or celiac disease, your relative risk of death is higher than the general population when you don’t comply with the gluten-free diet.

A study published in 2001 in the Lancet followed celiac patients for more than 20 years and recorded their eating patterns. Patients who ate gluten once per month, even if they didn’t feel bad after eating gluten, incurred a sixfold increase in the relative risk of death. That seems like a high price to pay to eat wheat!

In another study published in the Journal of the American Medical Association in 2009, researchers examined 351,000 intestinal lining biopsies. They found about 46,000 on the celiac disease spectrum, 29,000 with celiac disease, and 17,000 with early stage celiac disease development (the period before the microvilli were completely worn down). There were another 13,000 people in the study who did not have positive bloodwork nor worn down microvilli but still had gluten sensitivity and inflammation.

The researchers said that people with celiac disease had a 39 percent increased risk of early mortality while people with inflammation from gluten sensitivity had a 72 percent increased risk of early mortality.

Why is the mortality rate higher for those with gluten sensitivity? Some researcher speculate it’s because someone with celiac disease takes their gluten-free diet more seriously than someone with gluten sensitivity. Therefore, people with celiac disease put their inflammation into remission while people with gluten sensitivity who continue to eat gluten continue to experience chronic inflammation.

Reason #3: You’ll Accumulate More Disease(s)

Need another reason not to cheat on your gluten-free diet? Gluten might be the catalyst that ripens your body for additional disease.

In fact, according to a study published in Gastroenterology, people with non-celiac wheat sensitivity (aka gluten sensitivity) have double the amount of elevated levels of antinuclear antibodies than the levels experienced in people with celiac disease. Antinuclear antibodies are known to manifest themselves in autoimmune conditions like lupus, rheumatoid arthritis, Sjogren’s syndrome, scleroderma, polymyositis, and other conditions.

In other words, if your exposure to gluten continues, you will likely progress further along the autoimmune spectrum and your gluten sensitivity may eventually turn into a full-blown, irreversible autoimmune disease!

According to Dr. O’Bryan, elevated antibodies could be traveling in your bloodstream and destroying tissue wherever the weak link in your chain resides (small intestine, thyroid, joints, brain, etc.), making you susceptible to a slew of autoimmune conditions.

Remember, research is just starting to show that celiac disease is just one manifestation of a sensitivity to wheat, and there are hundreds of other autoimmune conditions that may be triggered by gluten. Only time will tell.

Reason #4: You’ll Elevate Your Cancer Risk

If you have celiac disease, any gluten exposure will damage your small intestine and prevent it from healing and functioning properly. This leaves celiac patients living not only in a chronic state of nutrient depravity, but also persistent damage puts celiac disease patients at serious risk of lymphoma, a type of blood cancer.

A study published in the Annals of Internal Medicine found that people with celiac disease who incurred persistent intestinal damage had a higher risk of lymphoma than celiac patients whose intestines had healed.

In another study, researchers found that patients with celiac disease had an annual lymphoma risk of 67.9 per 100,000, a 2.81-fold increase compared with the general population risk of 24.2 per 100,000. However, celiac patients with persistent villous atrophy (aka, damaged microvilli surrounding the small intestine) incurred a larger annual risk of lymphoma – 102.4 per 100,000 – compared with those with healed intestines, whose risk was much less at 31.5 per 100,000.

These findings suggest that intestinal healing should be the ultimate goal for patients with celiac disease, and the intestinal lining cannot heal if its continually inflamed by gluten. The truth is, celiac disease can kill you (over time) and may absolutely keep you in a state of morbidity (dying/suffering).

Reason #5: No One Will Take You Seriously

When someone tells their waiter they need a gluten-free meal, but then they take “just a sip” of their spouse’s beer or a “small bite” of their friend’s chocolate cake, it enrages me. Why? Cheating on your gluten-free diet makes it look like this isn’t a serious lifestyle for you, putting the rest of the gluten-free community at risk of not being taken seriously too.

When I come along and insist on a gluten-free meal, that same waiter may not take my request seriously, thinking it’s okay for someone who is gluten free to eat just a little gluten.

Furthermore, I’ve had many clients go gluten free, recover and feel better, and then start eating gluten again thinking they’ve been “cured”. The truth is, there is no cure for celiac disease, and gluten intolerance is a lifelong affliction too. Once someone goes back on gluten, the damage will reemerge, often with a vengeance.

Reason #6: You’ll Undo All Your Progress

It’s always curious to me why someone would go out of their way to follow a gluten-free diet most of the time, only to undo all of their hard work by eating a “little gluten” here and there.

When you eat gluten, you undo all of the progress you made. A weak moment on the lips can lead to a catastrophic chain reaction in your body. Just as you can say one wrong thing and have your reputation destroyed, eating just one bite of gluten can topple all your progress and set back your healing by weeks, months and even years.  

How to Stay Gluten-Free Compliant

It takes a lot of physical and emotional willpower to be loyal to the gluten-free diet. But the truth is, it’s a do or die situation if you have celiac disease or gluten sensitivity and you want to live a full, healthy life.

For me, I want to live a long life and die quickly at the end. I don’t want to live in a state of dying and suffering for years like many people do these days. I want to live my life, and be healthy enough to take care of myself up until my time comes. I don’t want to be dependent on drugs and medical interventions that keep me alive but severely reduce my quality of life.

This is why staying gluten-free compliant is a top priority for me, and it’s why I want it to be a top priority for you too. I know you can do this, and here are a few tips to making compliance easier:

Plan Your Meals. When you plan your meals for the week, you will know what you’re eating and when you’re eating it. Read my 9 Meal Planning Tips for People with Celiac Disease and Gluten Sensitivities to help you get started with meal planning.

Eat the Majority of Your Meals at Home. Eating at home will lower your risk of getting accidentally glutened from gluten cross contamination at a restaurant. When you eat at home, you control the food and how it’s prepared, which will ultimately ensure you eat gluten-free safe at all times.

That said, I believe eating out can help you feel normal too. Don’t be afraid to eat out, just do it with caution. My ebook, The Ultimate Guide to Eating Out Gluten Free, offers plenty of tips to help keep you safe without sacrificing your love of eating out.

Focus on Nutrient Dense, Naturally Gluten-Free Foods. Try to eat as many nutrient-dense naturally gluten-free foods as possible to avoid eating unwanted gluten. I offer a list of naturally gluten-free foods as well as a list of 200+ foods that are gluten-free safe.

Strategically Supplement. While eating a naturally gluten-free, whole foods-centered diet will help boost your nutrient tank, supplementing can help you ensure you’re getting the nutrients you need as well as fill in any gaps since many gluten-free foods are not fortified with vitamins like their wheat-based counterparts.

Read my list of supplements for celiac disease and gluten intolerance as well as a discussion on the benefits of probiotics for celiac disease and gluten sensitivities.

Learn to Cook and Bake. I didn’t know how to cook or bake when I first went gluten free. I was overly depending on take out food and packaged foods. But then I started to experiment in the kitchen and realized how much I loved it – and that I was actually good at it!

I cook a lot of healthy dinners for my family, and I’ve learned to recreate childhood favorites like challah, pizza, Pop Tarts and Goldfish.

Keep Healthy Snacks on Hand at all Times. Always have healthy and fun gluten-free snacks on hand so that when hunger strikes, you’re prepared with a pantry and fridge full of delicious gluten-free foods. Read my list of my favorite gluten-free brands as well as some of my favorite gluten-free snacks.

Surround Yourself with Supportive People. Use your newfound diet as the opportunity make gluten-free friends and surround yourself with people who want you to be healthy too. “Break [gluten-free] bread” with those who never ask you to compromise your gluten-free diet or pressure you to eat at places that make you feel uncomfortable.

Staying Strong. The gluten-free diet gets easier with time, albeit, it’s never easy. You’ve been given one body in this lifetime. Take care of it.

Additional Articles

  • 5 Dangers Associated with the Gluten-Free Diet
  • What Happens If You Eat Gluten With Celiac Disease?
  • What to Do When You Accidentally Eat Gluten – Home Remedies
  • Crap, I Was Glutened! How Long Does It Take Gluten to Get Out of Your System?
  • What is Celiac Disease?

Filed Under: Celiac Disease, Gluten Free Information, Gluten Sensitive, Healthy Living 26 Comments

Reader Interactions

Comments

  1. Karen says

    November 14, 2022 at 10:15 am

    I found this article so inspiring and just what I needed today and everyday! I have been GF for 10 years with multiple ‘cheats’ and I do pay the price for it every single time. I recently had a severe Arthritis flare that lasted 12 weeks and scared me to death it would never end. My wonderful doctor said, review and renew your Anti-inflammation diet and refused medicine other than a low dose and short term medicine to get me past the worst of the flare. Since then I have gotten really serious and have researched and researched which brought me to this article! Thank You!! I had just written to a friend most of what you say in a shorter version and it was so great to get confirmation that my research had me on the right track! I am 75 years old and like you I want to live life fully and die quickly-no lingering diseases I an avoid!

  2. Jenny Levine Finke, Certified Nutrition Coach says

    August 15, 2020 at 7:04 am

    No

  3. LUANN SCHIAVONE says

    August 14, 2020 at 6:53 am

    I have had Celiac for 33 years. Your articles are on point! I grew up with 11 Italian Aunt’s off the boat! Pasta was always hanging around. When I first found out, I was like, ‘ what I’m Italian, I can’t have pasta, pizza, ECT. Believe me it has gotten much easier since then. Luckily I love to cook and bake. When I get something that is cross contaminated, oh boy! I look 9 months pregnant, I can’t go far from a bathroom, and I am miserable! The sad thing is because of the GF FAD, many restaurants don’t take it seriously in the U.S.A. I have had much better luck eating in parts of Europe. That’s sad.
    I love reading your emails, and trying out some of your recipes! Keep up the good work.

  4. Ashley says

    August 13, 2020 at 11:20 am

    So, eating “gluten free cake” is considered cheating on a gluten free diet?

  5. Natalie says

    August 3, 2020 at 12:41 pm

    Honestly thank you for writing this article. I got the email of the resend you sent out incase it was missed and read it. I have a gluten sensitivity, I found out in November 2019 and since this pandemic started its getting harder and harder to find gluten free food. So I started cheating and wasn’t taking my sensitivity seriously anymore since I didn’t have celiac disease. I really needed this reminder.

  6. Jenny Finke, Integrative Nutrition Coach says

    December 1, 2019 at 9:52 am

    Amazing! Thank you for sharing. I’m glad you’re connecting the dots. Our bodies are intricately wired and interconnected.

  7. Kathryn Elwell says

    November 30, 2019 at 11:55 pm

    Thank you so much for this information. I have a gluten sensitivity that causese to itch all over. I also have the autoimmune disease, rheumatoid arthritis. Lately, I’ve been cheating occasionally on my gluten free diet and never connected that that’s what might be causing my arthritis flares
    Back on the straight and narrow for me!

  8. Bridgett May says

    August 20, 2019 at 9:29 pm

    So I have Celiac Disease, but for 52 years never knew it, in fact, I could almost eat wheat and never know the damage it’s causing, but with that being said, I totally plan to avoid gluten and live a gluten free lifestyle and avoid gluten items like lipstick. So, here’s where I get confused. Many makeup brands say that their makeup is fine and as long as you’re not sensitive to gluten, it doesn’t harm you or you won’t have issues. It will say that or something along the lines of “depending how sensitive you are” If there’s a mid way point of enjoying gluten why is everything gluten free…They make things confusing by insinuating otherwise.

  9. Kelly says

    March 20, 2019 at 1:57 pm

    I am a fellow Coloradan celiac, recently diagnosed and needed this article! I’m fairly certain the pizza I ordered last night was exposed to gluten and I ate it anyway. I dont get extreme symptoms, but that cant be the reason I “cheat”!!

  10. Jenny says

    January 8, 2019 at 5:08 am

    Thank you for sharing.

  11. Chrissie says

    January 7, 2019 at 8:12 pm

    Thanks for writing this article! I’m a gluten intolerant person and have been exposed to gluten through cross contamination recently and my stomach hasn’t been the same since. Peolpe don’t understand what it’s like to not be able to eat gluten. The day after Christmas, my parents, who we were visiting for the day, ordered pizza from my favorite pizza place growing up. They ordered me a salad and tried hard to get me to have a piece of pizza. They never understood why I couldn’t have it. I was just diagnosed last year at the ripe old age of 34. This article has helped me understand the importance of staying gluten free.

  12. Jenny says

    December 17, 2018 at 5:26 pm

    I’m assuming your wheat allergy isn’t life threatening? I don’t know exactly how it differs when you cheat but you should absolutely explore a strict gluten-free diet. I tested positive for a wheat allergy in addition to celiac. You are your best scientist so I encourage you to explore this further. Good luck.

  13. Jeannetta Stokes says

    December 17, 2018 at 5:08 pm

    I’m not ‘gluten insensitive’, but I have an actual allergy to wheat; is there a difference in outcome? Do the same risks apply to me and others like me? This is all so new, and can be very confusing.

  14. Terry says

    December 13, 2018 at 4:38 am

    Try the gluten free bread at Hannaford, my son loved it.

  15. Jenny says

    November 29, 2018 at 6:18 pm

    I feel your pain! Thank you for sharing.

  16. KS says

    November 29, 2018 at 4:53 pm

    I’m non caeliac gluten free.
    Only diagnosed this year. It is difficult adjusting to the diet but it has to be done 100% to get the benefits. However, I get sick of comments like you were ok before. No. I was in pain but did not know why.
    Or. People know your gluten free but don’t get you anything to suit. So cakes for everyone but me.
    Or ask if I want a biscuit. No sorry gluten free. Oh there is gluten in biscuits. Yes.
    Or wanting my favourite when out. A scone.
    But told you can if you have an afternoon tea. I don’t want an afternoon tea. Just a scone.
    You have them for non gluten free individuals. But not me. Or I can only have it if I have the full package??? Why. So you have it available but I can’t buy on it’s own.
    Or that dam question. Do you have a gluten free cake. We have a brownie. Pre packaged. But all these lovely cakes you can’t have. Sorry. I hate brownies.
    So come on get better choices for gluten free individuals.

  17. Jenny says

    November 28, 2018 at 7:23 pm

    I’m glad I could help Melissa. You can do this. Your health depends on it.

  18. Melissa says

    November 28, 2018 at 6:34 pm

    This is a such a great eye opener! I am non-celiac gluten sensitive, and have definitely cheated and regretted the cheat every time. This past thanksgiving was the toughest time I had, and I cheated with gluten and dairy (I’m dairy sensitive). I needed to read this and I’m so thankful that you shared it.

  19. Jenny says

    November 24, 2018 at 6:13 am

    Thank you. I hate when people tell me they’re sort of gluten free. It just makes life for the rest of us more difficult.

  20. Kim says

    November 24, 2018 at 5:46 am

    Great article! My family has been gluten free for 5 years due to 2 out of 4 with celiacs. It’s sometimes hard with kids and parties, but we never give in!! I can’t stand it when people tell me there sensitive to gluten but still eat it! Ticking time bomb. It’s like putting diesel in a gasoline truck.

  21. Jenny says

    November 7, 2018 at 8:29 pm

    That’s fantastic to hear Irene. Stay GF strong. Glad you found this article helpful.

  22. Irene Fermaint says

    November 7, 2018 at 6:09 pm

    I was diagnosed with celiac 5 years ago and by now I can say I’m 100% gluten free. I never cheat because I’ll be paying the consequences. I live in Puerto Rico and have realized that there is a lack of knowledge on this condition, I feel I can help with my experience and provide some educational talks. Your article is so informative, I appreciate it very much.

  23. Jenny says

    November 6, 2018 at 7:29 pm

    My pleasure Debbie. Thank you for your encouraging words!

  24. Debbie says

    November 6, 2018 at 11:21 am

    Wow what a great article! I couldn’t agree with you more. I am a gluten sensitive and have been gluten free for 7 years now. I agree with all you have said here. Thank you for sharing this!

  25. Jenny says

    May 23, 2018 at 7:56 pm

    Hi Meg. Glad I could help. Thank you for this feedback!!

  26. Meg says

    May 23, 2018 at 7:09 pm

    This is a great article. I am non-celiac gluten sensitive. It is hard to find anwnsers about it a little gluten will hurt or not. Thank you!

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Hi, I'm Jenny Levine Finke and am passionate about the gluten-free lifestyle. I'm a certified integrative nutrition coach and self-taught expert on [most] gluten-free things. I have celiac disease and know the struggles you're going through first-hand. This is why I've dedicated this blog to serving the celiac and gluten sensitive communities with important information, product and restaurant reviews, and simple recipes I hope you'll love. Read More…

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