Is Keto Diet Gluten-Free? Get the Facts Now!

Ketogenic diets have gained popularity in the past few years, especially for those struggling with weight loss, diabetes, and other metabolic disorders. The keto diet, short for the ketogenic diet, involves a high-fat, moderate protein, and low-carbohydrate intake. It forces the body to burn fat rather than carbohydrates for energy, encouraging ketosis, a metabolic state where the body produces ketones from fat to fuel the body and brain.

Gluten-free diets, on the other hand, exclude gluten, a protein naturally found in wheat, barley, and rye. It is essential for people with celiac disease, non-celiac gluten sensitivity, and wheat allergies to avoid gluten. Gluten-free diets can also be beneficial for people with autoimmune disorders, inflammation, and other health conditions.

Given the rising awareness of the keto and gluten-free diets and the overlapping food restrictions, people often wonder about the relationship between the two. This article explores whether keto diets are gluten-free and the facts surrounding the topic.

Gluten-Free Foods on the Keto Diet

Following a gluten-free and keto diet can be challenging, but it is possible. The keto diet primarily focuses on consuming high-fat, low-carb foods, while gluten-free diets avoid gluten-containing grains like wheat, rye, and barley. Here are some gluten-free foods that are keto-friendly:

  • Avocado
  • Fatty Fish (salmon, mackerel, tuna)
  • Meat and Poultry (beef, lamb, chicken, turkey)
  • Low-carb Vegetables (spinach, kale, broccoli, cauliflower, zucchini)
  • Nuts and Seeds (almonds, macadamia nuts, chia seeds, flaxseeds)
  • Dairy Products (butter, cheese, cream, ghee)
  • Healthy Fats (olive oil, coconut oil, MCT oil)
  • Sugar-free Beverages (water, coffee, tea)
  • Spices and Herbs (garlic, ginger, turmeric)

It is important to keep track of the macronutrients and added sugars in processed and pre-packaged keto and gluten-free products as they may contain high levels of carbs and hidden gluten. Checking the nutrition labels and ingredients list is crucial to avoid unwanted gluten and to ensure that the food fits within your macronutrient goals.

Hidden Sources of Gluten on the Keto Diet

While many keto-friendly foods are naturally gluten-free, some may contain hidden or added gluten, making it difficult for people who are sensitive or intolerant to gluten or have celiac disease to follow the keto diet. Here are some common hidden sources of gluten to look out for:

Processed Meats and Deli Meats

Processed meats like sausages, bacon, and deli meats may contain gluten as a binder or filler. It is important to read the labels and ingredients list to ensure they do not contain any gluten-containing additives, spices, or marinades. Opt for fresh or unprocessed meats to be on the safe side.

Gluten-Free Products

While gluten-free products like bread, pasta, and baked goods are widely available, some may contain high carbohydrate or sugar content, making it difficult to fit into the keto diet. It is important to look for keto-friendly gluten-free products that have a low-carbohydrate and sugar content, are high in protein and healthy fats. Using almond, coconut, or flaxseed flour can be used as a substitute for wheat flour to make keto-friendly and gluten-free baked goods.

Sauces and Condiments

Sauces and condiments like soy sauce, barbecue sauce, and salad dressings may contain gluten, especially if they contain wheat, barley, or malted ingredients. Using homemade sauces and dressings or reading labels carefully is the best way to avoid gluten-containing sauces and condiments.

Cheese and Dairy Products

Cheese and dairy products like sour cream and yogurt may not naturally contain gluten, but some may contain hidden gluten as a result of additives, starches, and fillers. Reading the labels and opting for organic and grass-fed dairy products can help avoid added gluten and unnecessary additives.

Benefits of a Gluten-Free Keto Diet

Following a gluten-free and keto diet can provide benefits beyond weight loss and improve overall health. Here are some benefits of a gluten-free and keto diet:

Reduced Inflammation

Gluten is known to cause inflammation in the gut lining of people who are sensitive or intolerant to gluten. A gluten-free keto diet can reduce inflammation and promote gut health.

Blood Sugar Control

A keto diet can help regulate blood sugar levels by reducing carbohydrate intake and encouraging the body to use fat for fuel. A gluten-free keto diet can further improve blood sugar control by avoiding gluten-containing carbohydrates.

Improved Energy Levels and Brain Function

Following a keto diet can improve energy levels and promote brain function by using ketones as a primary source of energy. A gluten-free keto diet can enhance this effect by reducing inflammation, improving gut health, and reducing brain fog.


While following a gluten-free and keto diet can seem challenging, it is possible to do so with careful planning, smart food choices, and reading labels. It is essential to focus on consuming whole, unprocessed, and organic foods to avoid hidden sources of gluten and maintain a healthy macronutrient balance. A gluten-free keto diet can offer numerous health benefits, including reduced inflammation, improved blood sugar control, and enhanced energy and brain function.

Common Questions and Answers

  • Is a keto diet gluten-free? A keto diet can be gluten-free if it excludes gluten-containing grains like wheat, barley, and rye.
  • Can I follow a keto diet if I have celiac disease? Yes, a gluten-free keto diet can be beneficial for people with celiac disease who want to lose weight or improve their overall health.
  • Are there any gluten-free grains I can consume on a keto diet? Yes, there are some gluten-free grains like quinoa and buckwheat, but they may not be suitable for the keto diet as they may contain higher levels of carbohydrates.
  • Can a gluten-free keto diet help with weight loss? Yes, a gluten-free keto diet can promote weight loss by reducing carbohydrate cravings, regulating blood sugar levels, and increasing satiety.
  • Is it possible to get enough fiber on a gluten-free keto diet? Yes, it is possible to get enough fiber on a gluten-free keto diet by consuming high-fiber, low-carb vegetables, nuts, and seeds.


National Institute of Diabetes and Digestive and Kidney Diseases. (2017). Celiac Disease. Retrieved from

Paoli, A., Ketogenic Diet for Obesity: Friend or Foe? International Journal of Environmental Research and Public Health. 2020; 17(17): 5999.

Johnston, C. S., Tjonn, S. L., Swan, P. D., White, A., Hutchins, H., & Sears, B. (2006). Ketogenic low-carbohydrate diets have no metabolic advantage over nonketogenic low-carbohydrate diets. American Journal of Clinical Nutrition, 83(5), 1055–1061.

Abbasi, J. (2018). Interest in the Ketogenic Diet Grows for Weight Loss and Type 2 Diabetes. Journal of the American Medical Association, 319(3), 215–217.

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