Gluten is not harmful for most people. It is the structural protein in wheat flour that traps gas during fermentation, giving bread its chewy, airy texture.
There are three main conditions where gluten avoidance is medically indicated:
- Coeliac disease — an autoimmune condition (affects ~1% of the population) in which gluten triggers intestinal damage. Strict lifelong gluten avoidance is the only effective treatment.
- Wheat allergy — an immune response to wheat proteins; managed by avoiding wheat.
- Non-coeliac gluten sensitivity (NCGS) — symptoms on gluten-containing diets without autoimmune damage; evidence is evolving, and FODMAPs in wheat may be a confounding factor.
Gluten-free diets are not inherently healthier for people without these conditions and can be lower in fibre and micronutrients if not carefully planned. If you suspect gluten is causing symptoms, get tested for coeliac disease before removing gluten — cutting it out first makes testing unreliable.