In a recent poll, 11% of millennials and nearly that many from Gen Z say they follow a gluten-free diet. That’s despite only 1% of Americans actually being diagnosed with celiac disease. Health benefits and changing consumer tastes are expected to drive this $6 billion business to $14 billion in the next decade.

The power of media influence and increased availability at retail also contribute to the popularity of gluten-free foods. This trend reaches far beyond the few people with gluten sensitivities or intolerances.

Growth of the gluten-free ­market

Research and Markets reports that the industry for gluten-free food will reach $14.12 billion by 2033, and health-conscious individuals have been a large factor in making the gluten-free market boom. Many American adults think gluten-free options are healthier, regardless of medical needs. For others, it’s a weight-related concern, with some opting for gluten-free foods as part of a low-carb diet or other healthier eating plan that requires staying away from foods with gluten.

Food manufacturers have noticed, expanding their gluten-free offerings to meet rising demand. Grocery store shelves now feature a growing selection of gluten-free bread, pasta, snacks and even baked goods, like low-carb chocolate chip cookies, that rival their traditional counterparts. Big brands have jumped on board, leading to a surge in product innovation and improved taste and texture in gluten-free options.

Influence of media and trends

Media and changing dietary trends have magnified the popularity of gluten-free foods. Social media has turned influencers and celebrities into a vibrant new channel. They market gluten-free diets as transformative lifestyle choices, framing them as one of the paths to improved health and wellness.

This exposure has normalized making gluten-free recipes for those who don’t have gluten sensitivities, making it a popular dietary option for 11% of American millennials and Gen Z, according to Statista. Furthermore, the link between gluten-free diets and weight loss has been touted in health blogs and publications far and wide.

Though these platforms tend to focus on the benefits, they can neglect to focus on the necessity of proper nutrition. Whether driven by a desire to improve health or by popular trend, the story of gluten-free foods has played out as a complicated attraction for most consumers.

Accessibility and availability in stores

What was once a niche market has become a mainstream staple, with big and small brands offering gluten-free alternatives to everything from bread and pasta to snacks and frozen meals. Labels are clearer, making it simpler for shoppers to identify gluten-free products without searching through ingredient lists. Even budget-friendly stores and discount supermarkets now stock a variety of gluten-free options, making them more accessible to a wider range of consumers.

This growing accessibility means that people who need or prefer gluten-free foods no longer have to make special trips or pay premium prices. While some gluten-free products still come at a higher cost, increased competition and demand have lowered the prices. As the market expands, gluten-free foods are becoming a regular part of everyday shopping, not just a specialty purchase.

Reasons people go gluten-free

Choosing a gluten-free lifestyle is more than a passing trend. Some do it for health reasons or because they feel better. Others eliminate gluten to address health issues or to follow personal convictions. Here are some of the biggest reasons people choose to go gluten free, in their own words.

For those with celiac disease, gluten is not just a dietary choice but a medical necessity. Beyond Celiac describes celiac disease as an autoimmune disorder that attacks the small intestine in reaction to eating gluten. This can lead to debilitating symptoms such as abdominal pain, bloating and malabsorption of nutrients according to the Celiac Disease Foundation.

Among those who don’t have celiac disease or non-celiac gluten sensitivity, many discover that going gluten free makes their digestion feel much more regular. Many gluten-containing foods, especially those made with wheat, are high in refined carbohydrates that can be difficult for some individuals to digest, which leads to bloating and other digestive issues.

Although gluten isn’t associated with potential weight gain, most processed foods that contain gluten are heavily caloric and devoid of key nutrients. Because people must remove these from their diet, they are often forced to choose more nutrient-dense, whole foods like quinoa or brown rice.For others, going gluten free is a matter of personal choice. Some are determined to eat a little cleaner and cut out heavily processed junk. In other cases, doctors and dietitians may recommend a gluten-free diet for different reasons, such as improving irritable bowel syndrome.

Moving to gluten-free foods

Starting a gluten-free eating plan can be intimidating. It’s not enough to just avoid wheat bread and pastries. You’ll need to know what exactly gluten is, where it hides and how to eat various gluten-free foods safely.

Gluten can lurk in unexpected areas, including soy sauce, salad dressings, soups and some processed meats. The most important part of gluten-free eating is reading labels carefully. If the product doesn’t have a gluten-free label, read the ingredient list for hidden sources of gluten like malt and modified food starch.

Try not to depend too much on packaged gluten-free foods, which can be laden with sugar, fat or other additives. Stick to mostly whole, unprocessed foods for easy meal planning and to help ensure your diet is nutritionally balanced. Fresh fruits, vegetables, lean proteins such as chicken or fish, and quinoa or rice are great staples to consider.

Reliable gluten-free recipes

A great recipe will remove the guesswork from gluten-free cooking. Look for recipes from reputable food publications that rigorously test their recipes. Blogs, cookbooks and online platforms focusing on gluten-free cooking are wonderful resources to tap into.

For instance, easy recipes for coconut flour pancakes or zucchini noodles with marinara sauce can help liven up your table. Getting to know the kitchen through experimentation can be a good way to figure out your new favorites while learning what ingredients impress you the most.

Gluten-free trend

Gluten-free foods have become much more than a fad. These products provide benefits for more people than just those with gluten sensitivities or celiac disease. They’re great options for anyone trying to eat better. These days, it’s easy to find gluten-free bread, pasta and desserts lining the grocery store shelves. Curious or committed consumers will find that gluten-free living is easier than ever.

Lisa MarcAurele is the original founder of Low Carb Yum and the author of two keto cookbooks. She created Little Bit Recipes to help people save money by minimizing leftovers when cooking for one or two people. Lisa is a long-time resident of Connecticut and enjoys hiking and taking scenic day trips around New England.

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Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The contents of this article are for informational purposes only and do not constitute medical advice. The content presented here is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition or dietary changes. Reliance on any information provided by this article is solely at your own risk.