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• Actor Matt Damon has credited a gluten-free diet with helping him lose weight.
• The star said it helped return him to his “high school” weight.
• However, experts say there’s nothing magical about a gluten-free diet.
• Eating a healthy, balanced diet including grains is still best for most people.

During an episode of the “New Heights” podcast, actor Matt Damon revealed how he got in shape and shed pounds for his new movie, “The Odyssey.”

Speaking with hosts Travis and Jason Kelce, the star said that director Christopher Nolan wanted him “lean but strong.”

To achieve this goal, he said he made one big change: cutting gluten out of his diet.

Gluten is a family of proteins called prolamins that are found in various grains, such as wheat, barley, and rye.

Some individuals need to exclude gluten from their diet due to Celiac disease or non-celiac gluten sensitivity. Some, like Damon, also claim that avoiding gluten helps with weight loss.

“I used to walk around between 185 and 200,” he told the Kelce brothers. “I did that whole movie at 167.”

Damon further noted that he hadn’t been that weight since high school.

“So it was a lot of training and a really strict diet,” he said.

Can cutting gluten really help you lose weight?

Shelley Balls, a registered dietitian and nutritionist for Flawless Bloom, said, “Unless you have celiac disease or a non-celiac gluten sensitivity, I don’t recommend you follow a gluten-free diet because you will be eliminating a bunch of potentially healthful foods, spending more money on gluten-free foods, sacrificing enjoyment of food, and it makes eating in social situations more challenging.”

Noting that weight loss still requires a calorie deficit, she said there isn’t currently any research indicating that a gluten-free diet causes weight loss.

“[H]owever, it can help decrease your intake of refined grains that are more inflammatory, which can be an obstacle for weight loss,” she said. “…But you don’t have to go gluten-free to cut back on refined carbohydrates.”

Balls additionally noted that if you are living with Celiac disease, an autoimmune disease where your immune system reacts to gluten, a gluten-free diet might actually cause you to gain a few pounds as your body begins to better absorb nutrients.

Bonnie Taub-Dix, RDN, host of the Media Savvy Podcast, creator of BetterThanDieting.com, and author of “Read It Before You Eat It: Taking You from Label to Table,” did acknowledge the actor’s success, saying, “I think it’s great that Damon found an approach that worked for him while training for a specific role, especially since he did it under doctor and trainer guidance and paired it with a disciplined workout routine.”

She said, however, that she was disappointed that he didn’t consult a dietitian who could have given more balanced and realistic dietary advice.

“[I]t’s important to recognize that what works for one person in a short-term, goal-specific context isn’t a universal solution,” said Taub-Dix.

Echoing Balls, she added, “There’s no clear scientific evidence saying gluten must be cut out for weight loss in people without gluten-related disorders.”

Potential drawbacks of a gluten-free diet

Balls said that there can be some drawbacks to cutting gluten from your diet.

“Gluten-free products can still be high in calories and solid fats,” she explained, “so just because the product is gluten-free doesn’t mean you don’t need to eat mindfully.”

Cutting out gluten can also increase the risk of under-eating or an unbalanced diet, according to Balls, especially if you cut out all grains, so you need to plan your meals carefully.

She advises making sure you still take in good fiber sources, lean protein, and healthy fats. Well-balanced meals are essential for blood sugar management and satiety.

On the other hand, Balls said that going gluten-free could help you reduce your intake of refined grains, which lack the protein and fiber of whole grains.

“Simple carbohydrates and unbalanced meals can make it harder to manage blood sugar levels, which is important if you’re trying to lose weight,” she said.

Healthier diet changes that can aid with weight loss

If weight loss is your goal, Balls suggests focusing on balanced nutrition and making sure to include enough protein and fiber at every meal — around 25 grams and 8 grams, respectively.

You also don’t have to cut out grains entirely. Whole grains such as Quinoa, black and brown rice, oats, and popcorn can all be a part of a healthy weight-loss diet.

Balls also noted that if you’re cutting out gluten or reducing your intake, be sure to replace it with gluten-free grains.

“Including gluten-free grains and replacing simple carbohydrates with whole grains like quinoa, brown rice, etc., along with eating an abundance of fruits and veggies, can ensure you’re getting adequate vitamin, mineral, and carbohydrate intake.”

It’s additionally important to consume enough complex carbohydrates, she said. These contain prebiotic fibers, polyphenols, and nutrients that support gut health.

Taub-Dix added that the goal is sustainable weight loss over the long term. In addition to focusing on your eating pattern, pay attention to portion sizes, food quality, activity level, and the creation of habits you can maintain over time.

Finally, Taub-Dix said it’s important to know that cutting out gluten isn’t a magic bullet.

“You can fill yourself with gluten-free pastries or gluten-free pizza and never lose an ounce,” she said.