Gluten has been vilified in certain corners of the health and wellness world. Is it actually warranted?
“Gluten is a protein that gives structure and chewiness to baked goods like bread,” says Washington, D.C.-based dietitian Caroline Thomason, R.D. It’s found naturally in grains including wheat, rye and barley.
She adds: “That incredible texture in your favorite bakery sourdough? You can thank gluten for that. Gluten-free products often lack that structure… Which is why your gluten-free baked goods just aren’t as chewy and fluffy.”
Demand for gluten-free products is on the rise: The global market size was estimated to be worth about $7.75 billion at the end of last year, and is expected to spike to $13.67 billion by 2030, according to a market research report from Grand View Research. But despite growing interest, demand is much higher than most current grocery store supply, per a 2024 study in the journal Applied Food Research.
Why is demand for gluten-free foods increasing? Nutrition experts say it has to do in part with growing sentiments that gluten is bad for you. Here’s what they want you to know about how gluten fits into your diet.
Want to eat more whole grains? You have a lot of options. Here’s what to know.
Why are so many doctors against a gluten-free diet?
Gluten has been deemed the enemy by some online health influencers, who often cite vague reasons such as “bloating” or “gut health” as reasons why everyone should avoid gluten products. But what does actual medical information tell us?
“Gluten has gotten such a bad rap because it sounds believable, right? Gluten has become a scapegoat,” Thomason says. “The idea that bread is bad feels right to some people, especially when it’s tied to diet culture. Cutting gluten has been glamorized as a quick fix for weight loss, bloating or inflammation. But the truth is, unless you have a medical reason to avoid it, removing gluten won’t magically solve those issues.”
While gluten itself isn’t necessarily a “nutrient powerhouse,” Thomason notes that many foods that contain gluten, including whole wheat bread and barley, are actually “great sources of fiber, B vitamins and prebiotics that can support your gut health.”
Need to avoid gluten? Here’s what foods have gluten and more on hidden sources of gluten
Why is gluten bad?
“Bad” is a complicated label when it comes to health and nutrition; what’s beneficial for some can be detrimental to others. In the case of gluten, nutrition experts say it’s really only “bad” if you have a gluten allergy.
Celiac disease is a “chronic digestive and immune disorder that damages the small intestine,” according to the National Institutes of Health (NIH). It’s triggered by eating foods that contain gluten, and can prevent the body from properly absorbing nutrients and cause long-lasting digestive problems.
If a medical professional diagnoses you with celiac disease, you need to “avoid gluten completely,” Thomason says. Wheat allergies and medically diagnosed non-celiac gluten sensitivity are less common, but she stresses the importance of consulting a “qualified dietitian or physician” to diagnose these issues, rather than trying to self-diagnose.
“If your stomach hurts, it doesn’t mean you have a gluten issue,” she adds. “There are many possible causes of digestive symptoms, and self-diagnosing can lead to unnecessary food restrictions and food fear.”
This article originally appeared on USA TODAY: What is gluten? Nutrition experts explain why people hate it