What Exactly Is Gluten?
Let’s start with the basics. Gluten is a protein composite found primarily in wheat, barley, and rye. It’s what gives dough its elasticity, making bread chewy and pizza crust tasty. It’s harmless for most people, but for some, it might cause some drama.
The Real Deal: Celiac Disease
For about 1% of the population, gluten isn’t just “bad” but really bad, like toxic. Celiac disease, an autoimmune disorder, causes the body to attack its own small intestine when gluten is consumed. The result? Painful inflammation, nutrient malabsorption, and a cascade of health issues. For people with celiac disease, going gluten-free isn’t a choice; it’s survival. Studies confirm that gluten-free diets are the only treatment for celiac disease. Without it, the risks of malnutrition, osteoporosis, and even certain cancers rise significantlyuten Sensitivity: Real or Overblown?
Then we have a larger group of people—estimated to be up to 6% of the population—who report what’s known as “non-celiac gluten sensitivity” (NCGS). These people experience symptoms like bloating, fatigue, and brain fog after eating gluten, even though they don’t test positive for celiac disease. Some research suggests that gluten may indeed trigger these symptoms, but there’s still much debate. Interestingly, other studies have shown that people with NCGS often react to other wheat proteins or components (such as FODMAPs), making it unclear if gluten is the real culprit .
G Fad: The Good, the Bad, and the Instagrammable
In the 2010s, “gluten-free” labels went from niche markets to mainstream grocery aisles. As celebrities and wellness influencers sang the praises of gluten-free living, consumers eagerly embraced the trend, whether they had medical reasons to or not. And here’s where it gets controversial: in many cases, gluten-free products aren’t necessarily “healthier.” They often contain added sugars, fats, and starches to make up for the lack of gluten, and they can be nutritionally inferior to their gluten-containing counterparts. A Harvard Health study even showed that people on a gluten-free diet without a medical need might miss out on essential nutrients, including fiber, B vitamins, and iron .
Is Gluten-r for Digestion?
Many people say they feel less bloated or sluggish after cutting out gluten. In part, this could be the “nocebo effect”—feeling better simply because they believe they should feel better. Additionally, gluten-free eaters often reduce processed foods (like white bread or pasta) and eat more whole foods (like vegetables, lean proteins, and gluten-free grains), which might be the real reason for their digestive improvement.
There’s even a theory that some people don’t react poorly to gluten itself but to the preservatives or pesticides often found in mass-produced wheat products. So, ironically, they might not need a gluten-free diet but rather a cleaner, less processed one.
The Double-Edged Sword of “Gluten-Free”
The gluten-free trend has created a curious paradox. On one hand, it’s raised awareness about celiac disease and created a wealth of products that make life easier for those who genuinely need them. On the other, it has encouraged many people to adopt a restricted diet without a solid understanding of its effects. Gluten-free diets can be low in fiber, which is essential for gut health, and some people may even experience nutrient deficiencies if they eliminate whole grains without finding suitable substitutes.
For athletes and the highly active, gluten-free diets can also mean fewer sources of complex carbs, making it harder to fuel workouts and recovery. Unless there’s a medical reason to avoid gluten, there’s often no inherent benefit.
When Gluten-Free Is Actually the Healthier Choice
For certain autoimmune diseases, like Hashimoto’s thyroiditis or rheumatoid arthritis, some studies suggest that reducing gluten may help reduce inflammation. Additionally, some people with irritable bowel syndrome (IBS) find that a low-gluten diet helps alleviate symptoms, although it’s typically the FODMAPs (a type of fermentable carbohydrate) that are the actual issue.
So, Should You Go Gluten-Free?
If you’re one of the millions without celiac disease or gluten sensitivity, you don’t have to jump on the gluten-free bandwagon to feel healthy. A balanced diet rich in whole grains, fruits, vegetables, and lean proteins is likely just as beneficial, if not more so. However, if you’re curious about going gluten-free or have persistent digestive issues, it’s worth consulting with a registered dietitian (like me!) to develop a plan that’s balanced and meets your needs.
Why Viblance went gluten-free
The gluten-free diet will likely remain a mixed bag, celebrated by some and scrutinised by others. At Viblance we didn’t make it our mission to be gluten-free. All of the ingredients we work with are inherently gluten-free. Yes, even our oats (btw, oats don’t have gluten in them!). But we did get the question a lot of the time. “Is it gluten-free???” It made it just easy to put it on the box with big letters. To do that we peace of mind, we had to make sure that our little factory is gluten-free too. This means no possible cross-contamination. Yes, somebody walking around with a sandwich could leave trace amounts of gluten. So we made sure that this can’t happen with a strict set of rules and policies.
At the end of the day what really matters is finding what works for you and your body. A healthy diet isn’t necessarily about avoiding gluten but focusing on nutrient-dense, whole foods. And if your body tolerates gluten just fine? Keep enjoying that crusty baguette guilt-free. After all, health isn’t about following trends; it’s about finding balance, feeling good, and eating in a way that fuels both body and soul.
References:
Lebwohl, B., et al. “Long Term Gluten Consumption in Adults without Celiac Disease and Risk of Coronary Heart Disease.” BMJ, 2017.
Rubio-Tapia, A., et al. “The Prevalence of Celiac Disease in the United States.” American Journal of Gastroenterology, 2012.
Biesiekierski, J.R., et al. “No Effects of Gluten in Patients with Self-Reported Non-Celiac Gluten Sensitivity after Dietary Reduction of FODMAPs.” Gastroenterology, 2013.
