Dietitian Busts Top Myths About Gluten-Free Foods

Written by Whitney Stuart, MS, RDN, CDCES

 

Let’s be real—going gluten-free can feel like stepping into a minefield of misinformation. From people telling you that all carbs are bad (spoiler: they’re not) to hearing that gluten-free bread tastes like cardboard (wrong again!), it’s no wonder there’s so much food fear around a gluten-free lifestyle. But don’t worry—I’m here to bust those myths and make your gluten-free journey way more enjoyable (and delicious!).


 


Gluten-Free Carbs Are 100% Allowed (and Encouraged!)

First things first—let’s clear up one of the biggest misconceptions: gluten-free does NOT mean carb-free! Carbs are your body's main energy source, and cutting them out completely can leave you feeling sluggish, cranky, and craving all the wrong things. So, if you’ve been avoiding carbs because you think that’s part of the deal, it’s time to bring them back!

The key? Choosing high-quality, naturally gluten-free carbs that actually fuel your body, like quinoa, brown rice, buckwheat, berries, sweet potatoes, and Bread SRSLY gluten-free sourdough bread (more on this gem later!). These foods provide fiber, vitamins, and minerals to keep your energy levels steady—no blood sugar rollercoasters here! Now, let’s tackle some of the biggest gluten-free food myths out there.

 

 

Myth #1: All Gluten-Free Foods Are Healthier

Just because something is labeled “gluten-free” doesn’t automatically make it good for you. In fact, many gluten-free packaged foods—think cookies, crackers, and bread—are loaded with added sugars and refined starches to make up for the missing gluten. While they might taste great, they’re often low in fiber and nutrients.

Good Gluten-Free Bread (What to Look For)

  • Essential whole grains like sorghum, millet, buckwheat, or brown rice flour

    • for gluten free sourdough (yes, it’s real!), look for yeast free options that are naturally fermented for optimal digestion!

  • No or minimal added sugar (ideally <2g per serving)

  • Nutrient-dense ingredients: Flaxseeds, chia, psyllium husk (boosts fiber & texture)

 

If you’re overwhelmed by gluten-free labels, remember to keep it simple! Instead of falling for the marketing trap, focus on whole, naturally gluten-free foods like veggies, fruits, lean proteins, nuts, and gluten-free whole grains. If you’re reaching for packaged gluten-free products, it’s critical that you first read the labels and look for minimal ingredients with real nutritional benefits.

 

Myth #2: Gluten-Free Means Low-Carb

Nope! Gluten-free doesn’t mean carb-free—it just means your carbs come from different sources. Many gluten-free breads, pastas, and snacks use alternative flours like rice, tapioca, or potato starch, which still provide plenty (if not more) carbohydrate sources. 

The trick is choosing complex, nutrient-dense carbs over the super-processed stuff. In the bread category, a perfect example is Bread SRSLY gluten-free sourdough bread. This fermented, gut-friendly sourdough has a legit chewy texture and tangy flavor, unlike the crumbly, dry gluten-free breads of the past. So, no need to say goodbye to sandwiches—just upgrade to better gluten-free options!

 

 

Myth #3: Gluten-Free Bread Tastes Bad

Okay, if you’ve ever had a slice of dry, dense, fall-apart-in-your-hands gluten-free bread, I totally get why you might think this. I was honestly traumatized by the experience. But times have changed, and so has gluten-free bread!

Enter Bread SRSLY gluten-free sourdough—the game-changer. Made with organic ingredients and naturally fermented, this bread is soft, chewy, and has that signature sourdough tang. It’s amazing for avocado toast, sandwiches, or just toasted with some butter. Basically, it proves that gluten-free bread CAN be delicious!

 

Myth #4: You Have to Give Up Your Favorite Foods

Absolutely not! These days, there are so many dietitian-approved swaps for classic comfort foods that you won’t even feel like you’re missing out. Some of my favorite gluten-free brands include:

  • Bread SRSLY gluten-free sourdough bread – Because everyone deserves good bread!

  • Simple Mills – Crackers and baking mixes made with whole food ingredients.

  • Kaizen – Lupin bean-based pasta that’s packed with protein and fiber.

  • Siete Foods – Gluten-free tortillas and chips made with real, wholesome ingredients.

  • Cappello’s – Grain-free pasta and cookie dough that taste totally indulgent.

These brands make gluten-free living SO much easier (and yummier!).

 

 

Smart Gluten-Free Swaps

Not all gluten-free products are created equal. Some are loaded with sugar and processed junk, so it’s important to choose wisely. Here are some easy swaps to keep things balanced:

  • Instead of gluten-free white bread, try gluten-free sourdough bread like Bread SRSLY.

  • Instead of gluten-free muffins, go for oatmeal with nuts and fruit.

  • Instead of gluten-free pasta with refined starches, opt for chickpea lupin or lentil pasta.

  • Instead of processed gluten-free snacks, grab nuts, seeds, cheese, or fresh fruit.

  • Instead of gluten-free frozen meals, cook simple dishes using meat, eggs, dairy, and naturally gluten-free grains.

 

Sample Gluten-Free Meal Plan

Need some meal inspo? Here’s a simple, balanced, gluten-free meal plan to get you started:

Breakfast: Scrambled eggs with spinach and feta, plus a slice of Bread SRSLY gluten-free sourdough bread with avocado.

Snack: Greek yogurt sprinkled with chia seeds and fresh berries.

Lunch: Grilled chicken salad made with sliced chicken breast, mixed greens, quinoa, cherry tomatoes, cucumbers, and a lemon vinaigrette (a mix of EVOO, dijon and lemon zest works great!)

Snack: Handful of almonds and an apple.

Dinner: Baked salmon with roasted sweet potatoes and sautéed green beans.

Dessert (if desired): A Medjool date stuffed with a tablespoon of peanut butter, a slice of dark chocolate and a sprinkle of Maldon salt. 

 

 

Final Thoughts

Going gluten-free doesn’t mean you have to survive on sad, flavorless food. With smart swaps, high-quality ingredients, and brands like Bread SRSLY gluten-free sourdough bread, you can enjoy a satisfying, balanced diet without the gluten stress.

If you’re new to gluten-free eating, start with whole, naturally gluten-free foods and experiment with different brands to find your favorites. And most importantly—have fun with it! Because good food (gluten-free or not) should always be enjoyable.

Are you trying out gluten-free living? Have a favorite gluten-free brand? Drop a comment below—I’d love to hear about it!


 


Ready to Take the Next Step?

Navigating gluten-free eating can feel overwhelming, but you don’t have to do it alone! If you need personalized guidance, meal planning tips, or just some extra support, let’s chat. Book a discovery call with a dietitian to create a gluten-free low-stress lifestyle that works for you!

 

Whitney Stuart is a Certified Diabetes Educator and Registered Dietitian focused on simple and sustainable health solutions using blood sugar balance and food as medicine. Whitney has celiac and enjoys spending time with her husband and 2 year old! 

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