Many people today are talking about the negative effects of gluten, but should we be concerned or is it harmless?
Gluten is a group of proteins found in the starch of certain grains such as wheat, barley and rye. There are two main proteins are glutenin and gliadin. Together, they give dough its stretchy, elastic quality and help rise, giving it its familiar chewy texture.
Gluten is found not only in obvious foods like bread, pasta, cakes, biscuits, and cereals, but also in many processed foods, sauces, soups, gravies, and even some medications and supplements where it may be used as a thickener or stabilizer.
For most healthy people, gluten is not inherently harmful. However, there are several groups of people who may react negatively to it.
It is also important to differentiate between an outright allergy and an intolerance. Many people are gluten intolerant, but their symptoms are often not significant enough for them to eliminate it. In other cases, they might not experience any digestive symptoms so they may believe that it doesn’t have an impact on them.
Celiac disease
The most serious condition is celiac disease. This is an autoimmune disorder where the immune system attacks the lining of the small intestine when gluten is consumed.
This damages the tiny finger-like projections called villi that absorb nutrients, leading to poor absorption of vitamins and minerals.
Some Symptoms can be:
Chronic diarrhoea or constipation, bloating and abdominal pain, weight loss, iron-deficiency anaemia, fatigue, osteoporosis, skin rashes and neurological symptoms
Treatment of Celiac disease:
The only effective treatment is a lifelong, strict gluten-free diet. Following an anti-inflammatory diet is also very helpful.
Non-Celiac Gluten Sensitivity
Some people do not have celiac disease but still experience symptoms after eating gluten. This is known as non-celiac gluten sensitivity. The symptoms can be very similar to those listed above but can also include headaches, brain fog, joint pain and mood changes.
Wheat Allergy
A wheat allergy is different. It is a true allergic reaction to proteins found in wheat and can cause hives, swelling, wheezing, digestive symptoms, or even anaphylaxis. People with a wheat allergy may tolerate barley or rye, depending on the specific allergy, whereas people with coeliac disease must avoid all gluten-containing grains.
For people who are sensitive to gluten, continued consumption may contribute to:
- Chronic intestinal inflammation
- Poor nutrient absorption
- Iron, calcium, folate and vitamin B deficiencies
- Persistent fatigue
- Digestive discomfort
- Impaired concentration or “brain fog”
- Increased inflammation that may worsen autoimmune conditions in susceptible individuals.
Not everyone should necessarily avoid gluten.
Eliminating gluten without a medical reason might not automatically improve our health. We run the risk of reducing our fibre intake if healthy gluten-containing whole grains are simply replaced with highly processed gluten-free products.
Gluten-free products
There are a selection of gluten-free products available, but many commercially available options are lower in fibre and protein and higher in sugar, refined starches, and unhealthy fats. Instead of going gluten-free we should aim for nutrient-dense, minimally processed food.
Healthy gluten-free alternatives
Fortunately, there are many naturally gluten-free foods that are highly nutritious. Naturally gluten-free grains and starches include brown rice, wild rice, quinoa, buckwheat (despite its name, it is not related to wheat), millet, sorghum, teff, certified gluten-free oats (regular oats are often contaminated during processing), and corn and polenta.
Gluten-free flours include almond flour, coconut flour, chickpea flour, rice flour, cassava flour and tapioca flour.
Naturally gluten-free carbohydrates include:
- Sweet potatoes
- Potatoes
- Butternut
- Pumpkin
Instead of using gluten-free alternatives you can use some of these to change the dish slightly. An example would be making cottage pie instead of spaghetti bolognaise.
If gluten might be causing symptoms:
- Work with your healthcare provider if symptoms are persistent
- Focus on eating whole, minimally processed foods rather than relying on packaged gluten-free products
- Read food labels carefully, as gluten is often hidden in processed foods.
Gluten is not the enemy for everyone, but for some individuals it can significantly affect health and quality of life.
As with many aspects of nutrition, there is no one-size-fits-all approach. The key is understanding your own body, choosing minimally processed foods, and making informed decisions based on evidence rather than trends.
Listen to my interview with Anton Brink from Radio Cape Pulpit on 6 August 2026 to learn more. Listen to my next interview on Thursday at 7.45am.