Can you do gluten-free and low-carb at the same time?

January 9, 2026 •

4 min read

While a strict gluten-free diet is a medical necessity for individuals with celiac disease, representing about 1% of the population, a growing number of people are exploring whether they can do gluten-free and low-carb simultaneously for other health and weight management goals. This article explores the viability and practical aspects of this combined eating approach.

Quick Summary

Combining a gluten-free diet with a low-carb eating plan is achievable through careful meal planning and focusing on naturally compliant whole foods, like proteins, healthy fats, and non-starchy vegetables. Proper planning is essential to prevent potential nutritional deficiencies from eliminating major food groups.

Key Points

Yes, You Can Combine Them: It is entirely possible to follow a diet that is both gluten-free and low-carb by focusing on naturally compliant whole foods like proteins and vegetables.
Not All GF is LC: Never assume a packaged gluten-free product is also low-carb, as many contain starchy flours and added sugars to compensate for the missing gluten.
Focus on Whole Foods: Naturally low-carb and gluten-free foods, including meat, fish, eggs, and non-starchy vegetables, should form the foundation of your diet.
Smart Substitutions are Key: Use clever alternatives like cauliflower rice or almond flour to replace high-carb, gluten-containing staples such as traditional rice or flour.
Mind Your Nutrients: A restrictive diet requires careful planning to avoid deficiencies in fiber, B vitamins, and other minerals often found in fortified whole grains.
Check Your Labels: Always read nutrition labels carefully, as gluten and high carbs can be hidden in unexpected places like sauces, seasonings, and processed goods.
Seek Expert Guidance: Consult a healthcare provider or dietitian to ensure your combined diet is nutritionally balanced and appropriate for your health goals.

Understanding the Diets: Separating Their Goals

Before exploring how to combine these diets, it's crucial to understand their distinct principles. While they have some overlapping food exclusions, their primary focus and target audience are different.

What is a Gluten-Free Diet?

This diet is medically necessary for individuals with celiac disease, an autoimmune condition where gluten ingestion damages the small intestine. It involves completely eliminating gluten, a protein found in wheat, barley, and rye. For those with non-celiac gluten sensitivity, avoiding gluten can also alleviate symptoms like bloating, fatigue, and abdominal pain. A gluten-free diet does not inherently restrict carbohydrates; many gluten-free products, like those made from rice or tapioca flour, are still high in carbs.

What is a Low-Carb Diet?

In contrast, a low-carb diet is defined by the restriction of carbohydrates from all sources, including sugary foods, starchy vegetables, and many grains. The goal is often weight loss or managing blood sugar and insulin levels. This diet focuses on high-protein, healthy fats, and non-starchy vegetables. It is not necessarily gluten-free, as it could potentially include some low-carb foods that contain gluten, though many common low-carb choices naturally avoid it.

The Intersection: How to Combine Both Diets

Successfully following a combined gluten-free and low-carb diet is less about restrictions and more about intentional substitutions and focusing on whole foods. The inherent nature of many low-carb diets—which already eliminate most gluten-containing grains—makes this combination more straightforward than it might seem.

Focus on Naturally Low-Carb, Gluten-Free Foods

Building your meals around a core set of naturally compliant foods is the most effective strategy. This eliminates the need for relying on highly processed, and often less healthy, gluten-free alternatives.

Proteins: Lean meats (chicken, beef), fish (salmon, tuna), eggs, and tofu are excellent, naturally gluten-free and low-carb choices.
Non-Starchy Vegetables: Load up on leafy greens (spinach, kale), broccoli, cauliflower, zucchini, and bell peppers. These are full of nutrients and fiber without the high carb count.
Healthy Fats: Incorporate avocados, olives, nuts, seeds, and healthy oils like olive or coconut oil for satiety and energy.
Dairy: Many dairy products, such as plain yogurt and most cheeses, are naturally gluten-free and low-carb. Always check labels for hidden ingredients or additives.
Certain Fruits (in moderation): Berries are a low-carb, gluten-free option for adding a touch of sweetness and antioxidants.

Smart Substitutions for Grains

This is where smart planning comes in. Instead of traditional grain products, use creative, low-carb, and gluten-free alternatives.

For Pasta: Use spiralized zucchini noodles, spaghetti squash, or shirataki noodles instead of wheat pasta.
For Rice: Replace traditional rice with cauliflower rice.
For Breads and Wraps: Look for recipes that use almond or coconut flour, or opt for lettuce wraps instead of wheat-based buns or tortillas.
For Flours: Almond flour and coconut flour are excellent low-carb, gluten-free flour substitutes for baking and cooking.

Comparison: Standard vs. Combined Diet Approach


Aspect	Standard Gluten-Free Diet	Combined Gluten-Free & Low-Carb Diet
Primary Goal	Eliminate gluten due to intolerance or allergy	Eliminate gluten and reduce carb intake for weight management or blood sugar control
Carb Intake	May include high-carb gluten-free grains like rice, corn, and potatoes	Significantly reduced carb intake by limiting starchy grains and vegetables
Common Risks	Nutrient deficiencies (fiber, B vitamins), potential for weight gain from processed GF foods	Nutrient deficiencies, particularly if not well-planned; requires careful monitoring
Key Food Choices	Any gluten-free grains, fruits, vegetables, proteins, dairy	Non-starchy vegetables, lean proteins, healthy fats, select fruits, nuts, and seeds

Potential Benefits and Risks

Benefits

For those who are not medically required to be gluten-free, a well-executed combined diet can offer several potential advantages:

Weight Management: Reducing overall carbohydrate intake often leads to weight loss for many individuals.
Improved Blood Sugar Control: A low-carb approach can help regulate blood sugar levels, which is beneficial for those concerned with insulin sensitivity.
Reduced Inflammation: For individuals with gluten sensitivity, eliminating gluten can reduce systemic inflammation, leading to less joint pain and fatigue.
Mental Clarity: Some people report reduced 'brain fog' and improved mental function when combining these two dietary approaches.

Risks and Considerations

This approach is not without its potential downsides, and careful planning is vital to mitigate risks.

Nutrient Deficiencies: By eliminating fortified grains, individuals must actively seek alternative sources for crucial vitamins and minerals like B vitamins, iron, and fiber.
Nutritional Misconceptions: As with any diet, simply removing one food group without replacing its nutritional value can cause issues. A gluten-free and low-carb diet is not a magic bullet for health; it requires intention.
Cost and Accessibility: Gluten-free and low-carb specialty products can be expensive and not always widely available. Focusing on whole, unprocessed foods helps manage costs.
Digestive Issues: Drastically changing fiber intake by eliminating grains can lead to digestive upset, like constipation, if not managed with plenty of non-starchy vegetables.

Conclusion: Is a Combined Diet Right for You?

Combining a gluten-free and low-carb diet is a realistic and effective dietary approach for many people, especially those seeking to manage their weight or reduce inflammation without eliminating food due to allergy or intolerance. The key to success lies in basing the diet on naturally compliant whole foods rather than processed substitutes. This helps ensure a robust nutrient profile, including crucial fiber, protein, and healthy fats. However, it's essential to plan carefully to avoid nutritional deficiencies that can occur when cutting out entire food groups. Before starting any restrictive diet, especially one combining two major eating plans, consulting a healthcare professional or a registered dietitian is highly recommended. You can find more information about balanced diet planning at the Johns Hopkins Medicine website.

Frequently Asked Questions

No, a gluten-free diet is not automatically low-carb. While it eliminates many high-carb grains like wheat, products made from gluten-free flours such as rice or potato starch can still be very high in carbohydrates.

Excellent options include meat, poultry, fish, eggs, most dairy products, nuts, seeds, avocados, and non-starchy vegetables like leafy greens, broccoli, and peppers.

Because you are eliminating fortified grains, you may have nutrient gaps. It is advisable to consult a healthcare provider or dietitian to determine if you need supplements for fiber, B vitamins, iron, or other minerals.

Combining a low-carb approach with a gluten-free diet can lead to weight loss for many, especially if it helps reduce overall calorie intake and eliminates processed foods. Weight loss is not a guaranteed outcome for everyone.

The main risks include potential nutritional deficiencies (especially in fiber and B vitamins), the high cost of specialized products, and weight gain if relying on high-fat, processed gluten-free items.

You will need to use specially formulated low-carb, gluten-free bread alternatives, often made with flours like almond or coconut. Most traditional gluten-free breads, made with high-starch flours, are not suitable for a low-carb diet.

Beyond checking for gluten-free certification, you should scrutinize the nutrition facts for total carbohydrate content. Also, be aware of sauces, seasonings, and marinades, which can contain hidden gluten or high levels of sugar.