Gluten is harmful only for people with celiac disease or NCGS, and for everyone else, avoiding it provides no proven benefits for digestion, energy, or weight management.

FACT: 

True. Gluten is harmful only for people with celiac disease, wheat allergy or non-celiac gluten sensitivity (NCGS). For the general population, there is no scientific evidence that avoiding gluten improves digestion, energy, or promotes weight loss. 

In a viral Instagram reel, fitness coach and influencer Priyank Mehta has reignited the debate around whether gluten is truly harmful to health. The reel, presented as a conversation between Mehta and a woman, takes on one of the internet’s most popular food controversies — whether gluten should be avoided for better digestion, weight loss, and overall well-being.

In the reel, Mehta begins by warning, “Don’t eat roti, it has gluten and it’s bad for your gut and weight loss.” The woman quickly disagrees, saying that Indians have been eating roti since childhood without any problems. Mehta then explains that gluten is a protein found in wheat, barley, and rye, which gives dough its elasticity and chewy texture.

However, he clarifies that it is only harmful for people with celiac disease, an autoimmune condition where the body attacks the small intestine when gluten is consumed, leading to symptoms like abdominal pain and bloating.

He goes on to mention non-celiac gluten sensitivity (NCGS), a condition in which people experience similar symptoms without having celiac disease, but adds that these individuals can manage it by avoiding gluten. For everyone else, Mehta emphasises that “there is no scientific evidence that avoiding gluten has any health benefits.”

Addressing common misconceptions, Mehta says that many people avoid gluten because they believe it improves digestion, boosts energy, or promotes weight loss. But, he points out, “some gluten-free foods actually contain added sugars and fats, which is even worse.” He further explains that whole grains containing gluten are rich in fibre, which supports a healthy weight and benefits gut health.

By the end of the conversation, Mehta concludes that if you don’t have celiac disease or gluten sensitivity, gluten is perfectly safe and can be part of a balanced diet, urging viewers not to avoid it “left and right because of some internet trend.”

 What is Gluten? 

Gluten is not a single compound but a group of proteins called prolamins, which occur naturally in grains such as wheat, barley, rye, and triticale (a hybrid of wheat and rye). In wheat, the main prolamins are gliadin and glutenin, while in barley, it is hordein. These proteins are responsible for giving dough its stretchy and elastic texture, helping bread and other baked goods rise and hold their shape. Bakers often add extra gluten, known as vital wheat gluten, to improve texture and extend shelf life.

Gluten-containing grains make up a significant part of modern diets, with average daily intake in Western countries ranging from 5 to 20 grams. Gluten proteins are highly resistant to protease enzymes, which break down proteins during digestion. Because of this resistance, gluten is not always fully digested, and some protein fragments, called peptides, can pass through the intestinal wall into the bloodstream. In people with conditions such as celiac disease, this can trigger an immune response, causing inflammation and damage to the small intestine, which forms the basis of gluten-related disorders.

Is Gluten dangerous or not? 

Going gluten-free has become one of the biggest health trends of the past decade, often promoted as a way to improve digestion, lose weight, and boost overall well-being. However, there is still confusion about whether gluten is truly harmful for everyone or only for those with certain medical conditions.

It is well known that people with celiac disease or gluten intolerance must avoid gluten for their health. Yet, many diet and wellness advocates suggest that everyone should follow a gluten-free lifestyle, even without a medical reason. This belief has led millions to give up gluten in the hope of becoming healthier, though scientific evidence for such benefits remains limited.

The term gluten intolerance refers to three types of conditions. Although the following conditions do have some similarities, they differ greatly in terms of origin, development, and severity.

Celiac Disease is an inflammatory autoimmune disease caused by both genetic and environmental factors. It impacts around 1 per cent of the world’s population. In countries like Finland, Mexico, and specific populations in North Africa, the prevalence is estimated to be much higher, about 2–5 per cent. It is a chronic condition associated with the consumption of gluten-containing grains in susceptible people. Though celiac disease involves many systems in the body, it is considered an inflammatory disorder of the small intestine. The ingestion of these grains in those with celiac disease causes damage to enterocytes, the cells lining the small intestine, leading to intestinal damage, nutrient malabsorption, and symptoms like weight loss and diarrhea. Other symptoms may include anaemia, osteoporosis, neurological disorders, and skin diseases such as dermatitis. Many people with celiac disease may have no symptoms at all. Diagnosis is made by intestinal biopsy, considered the gold standard, or blood testing for specific genotypes or antibodies. Currently, the only cure is total avoidance of gluten.

Wheat Allergy is more common in children but can impact adults as well. People allergic to wheat have an abnormal immune response to specific proteins in wheat and wheat products. Symptoms can range from mild nausea to severe, life-threatening anaphylaxis, which can cause difficulty breathing after ingesting wheat or inhaling wheat flour. Wheat allergy is different from celiac disease, though it is possible to have both conditions. Diagnosis is usually done by allergists using blood or skin-prick testing.

Non-Celiac Gluten Sensitivity (NCGS) affects a large population of people who report symptoms after eating gluten, even though they do not have celiac disease or a wheat allergy. NCGS is diagnosed when a person does not have either of the above conditions but still experiences intestinal symptoms and other issues such as headache, fatigue, and joint pain after consuming gluten. Celiac disease and wheat allergy must be ruled out to diagnose NCGS since symptoms overlap across these conditions. People with NCGS often report improvement of symptoms when following a gluten-free diet.

Research has shown that following a gluten-free diet is effective in reducing symptoms related to several conditions. Gluten may also cause or worsen autoimmune conditions such as Hashimoto’s thyroiditis, type 1 diabetes, Graves’ disease, and rheumatoid arthritis. Autoimmune diseases share common genes and immune pathways with celiac disease.

Molecular mimicry has been suggested as a mechanism where gluten initiates or worsens autoimmune disease. Eating foods containing similar antigens can lead to the production of antibodies that react with both the ingested antigen and the body’s own tissues. Celiac disease is associated with a higher risk of having additional autoimmune diseases and is more prevalent in people with other autoimmune conditions. For example, the prevalence of celiac disease is estimated to be up to four times higher in those with Hashimoto’s thyroiditis than in the general public. Numerous studies find that a gluten-free diet benefits many people with autoimmune diseases.

Gluten has also been tied to bowel diseases, such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD), which includes Crohn’s disease and ulcerative colitis. It has been shown to alter gut bacteria and increase intestinal permeability in people with IBD and IBS. Research indicates that gluten-free diets also benefit people with other conditions, such as fibromyalgia, endometriosis, and schizophrenia.

It is clear that many people, such as those with celiac disease, NCGS, and autoimmune diseases, benefit from following a gluten-free diet. However, for those without gluten intolerance, there is little scientific evidence that going gluten-free offers additional health benefits. Several theories suggest human bodies may not be able to handle gluten in modern diets. Some studies point to other wheat proteins, such as FODMAPs, amylase trypsin inhibitors, and wheat germ agglutinins, as contributing to symptoms related to NCGS, suggesting a more complicated biological response to wheat.

The number of people avoiding gluten has risen dramatically. U.S. data from the National Health and Nutrition Examination Survey shows the prevalence of avoidance more than tripled from 2009 to 2014. In people with reported NCGS who undergo controlled testing, the diagnosis is confirmed in only approximately 16–30%. Since the reasons behind NCGS symptoms are largely unknown and testing is imperfect, the number of people who may react negatively to gluten remains unknown.

Currently, the only way to know if a gluten-free diet would personally benefit you, after ruling out celiac disease and wheat allergy, is to avoid gluten and monitor your symptoms. Many people feel better on a gluten-free diet because avoiding gluten often reduces intake of processed foods, fast food, baked goods, and sugary cereals, which are typically high in calories, sugar, and unhealthy fats. Replacing gluten-containing foods with vegetables, fruits, healthy fats, and nutritious protein sources can improve health and well-being. Reducing FODMAPs and other dietary irritants may also help improve digestion.

Although improved symptoms on a gluten-free diet may be related to NCGS, these benefits could also result from broader dietary changes. Following a gluten-free diet is generally safe, even for those without gluten intolerance, as long as nutritious foods replace gluten-containing grains. All essential nutrients found in gluten-containing grains, such as B vitamins, fibre, zinc, iron, and potassium, can be obtained from a well-rounded, whole-foods-based diet.

It is important to note that gluten-free does not automatically mean healthy. Many processed gluten-free products, including cookies and cakes, are marketed as healthier alternatives, but studies show that 65% of Americans believe gluten-free foods are healthier, and 27% consume them for weight loss, even though they are not necessarily more nutritious than their gluten-containing counterparts. Any diet relying heavily on processed foods is unlikely to result in health benefits. While following a gluten-free diet is safe, it is still debated whether people without an intolerance benefit from it. As research evolves, the relationship between gluten and health will become clearer, but individual monitoring remains the best approach.

Also read: Fact check: Does maida stick to your gut? Experts reveal what happens when you eat refined flour