Gluten: What it is, What it isn’t, and Why Everyone’s Talking About it

Let’s get this out of the way: gluten isn’t the villain some make it out to be, but it can be a problem for certain people. Whether you’re scanning menus for gluten-free labels, avoiding wheat because your gut says “no thanks,” or you’ve just heard the word tossed around in every grocery aisle, you’re not alone in wondering: what’s the deal with gluten?

So… what is gluten?

Gluten is a naturally occurring protein found in wheat, barley, and rye. It acts like a glue, hence the name, helping foods hold their shape. It gives bread that chewy texture and elasticity, and it’s also what makes dough stretchy. That perfect pizza crust snap? Gluten.

It’s in all sorts of things you wouldn’t expect: soy sauce, salad dressings, soups, and even some cosmetics. It hides in processed foods under vague names like “modified food starch” or “malt flavoring.”

Why do people avoid it?

There are three main reasons:

1. Celiac Disease – This is an autoimmune condition where eating gluten damages the lining of the small intestine. Even tiny crumbs can cause serious inflammation and long-term health problems. Around 1 in 100 people have it, though many go undiagnosed.

2. Non-Celiac Gluten Sensitivity (NCGS) – This one’s trickier. People with NCGS don’t test positive for celiac disease, but they still react badly to gluten with symptoms like bloating, headaches, fatigue, and brain fog. The science here is still evolving, but the symptoms are very real.

3. Wheat Allergy – Different from celiac and NCGS, a wheat allergy triggers the immune system to react (like with peanuts or shellfish). This is rarer and usually diagnosed in childhood.

And then, of course, there’s the crowd that avoids gluten simply because they feel better without it.

But is gluten bad for everyone?

Nope. Not even close. If you don’t have any of the conditions above, gluten isn’t inherently harmful. Whole grains that contain gluten, like whole wheat, can actually be good for you.

They’re packed with fiber, B vitamins, iron, and other goodness.

In reality, humans have been eating gluten-containing grains for thousands of years. The modern spike in gluten sensitivity may have more to do with how wheat is processed today, changes in gut health, or even stress levels than gluten itself.

Gluten-free ≠ healthy

Here’s where it gets dicey: “gluten-free” doesn’t mean nutritious. A gluten-free cupcake is still a cupcake. In fact, some gluten-free products are more processed, using refined flours, gums, and added sugars to mimic the texture of traditional baked goods.

People sometimes switch to gluten-free diets thinking it’ll help them lose weight or feel cleaner, but cutting out gluten isn’t a magic fix. It can be restrictive and even lead to nutritional deficiencies if not managed properly.

Reading labels like a detective

If you are going gluten-free, whether by medical necessity or personal choice, you’ll need to get savvy with ingredients. Look for certified gluten-free labels and beware of cross-contamination if you’re highly sensitive. Even something like oats, which don’t naturally contain gluten, can be contaminated during processing unless labeled “gluten-free.”

Bonus tip: “wheat-free” doesn’t always mean gluten-free. Barley and rye are still in the mix.

The cultural curveball

One reason gluten stirs up so much debate is because it sits at the intersection of food, identity, and health. For people with celiac disease, a gluten-free lifestyle isn’t trendy, it’s a daily medical necessity. For others, it's about wellness or gut health. And then there are those simply trying to feel more in control of what they eat.

In some circles, gluten has become shorthand for “unhealthy,” which is both unfair and inaccurate. For cultures built around bread, think France with its baguettes or India with its chapatis, gluten isn't the problem; overly processed food might be.

Should you go gluten-free?

Here’s the honest answer: unless you’ve been diagnosed with celiac disease, gluten sensitivity, or a wheat allergy, there’s no scientific reason you need to avoid gluten. But if you notice you feel better without it, less bloated, more energised, trust your body. Just be sure to replace gluten-containing foods with equally nutritious alternatives, not just gluten-free substitutes.

Curious? Talk to a doctor or dietitian. Try a food journal. Experiment for a few weeks and see how you feel.