Should Everyone Go Gluten-Free? A Functional Perspective on Wheat, Gut Health, and Tolerance

Gluten has become one of the most polarising foods in modern nutrition. For some, removing it is life-changing. For others, it creates unnecessary restriction, anxiety, and nutrient gaps.

So the real question is not “Is gluten bad?” — but rather:

Does everyone need to avoid gluten?

The answer is no — but for some people, it absolutely matters. The reason why someone reacts to gluten is where the nuance lies.

What Is Gluten, Really?

Gluten is a protein found in wheat, barley, and rye. On its own, it is not a toxin.

However, in certain individuals, gluten can trigger immune reactions, digestive symptoms, inflammation, or neurological effects. These reactions sit on a spectrum — from autoimmune disease to functional intolerance.

Understanding where someone falls on that spectrum is critical before removing gluten long-term.

The Role of Modern Wheat and Glyphosate

One of the major issues with wheat today is not gluten itself, but how wheat is grown and processed.

In conventional agriculture, glyphosate is often used as a desiccant on wheat crops. Glyphosate has been shown to disrupt gut microbiota and may contribute to increased intestinal permeability in susceptible individuals.

For many people, reactions to wheat may be driven by:

• Glyphosate exposure

• Additives and preservatives

• Ultra-processing

• Combined gut inflammation

This is why gluten sensitivity is rarely just about the gluten protein alone.

Not All Wheat Is the Same

Modern wheat has been selectively bred for yield and baking performance — not digestibility.

There are also heirloom and ancient wheat varieties, such as:

• Einkorn

• Emmer

• Spelt

These varieties contain different gluten structures and are often better tolerated by some individuals.

Additionally, traditional bread-making practices — particularly long-fermented sourdough — partially break down gluten and reduce other gut irritants, making them easier to digest for certain people.

Why Many People Tolerate Wheat Better Overseas

A common observation is that people can eat bread overseas, particularly in Europe, without symptoms.

This may be due to:

• Reduced glyphosate use

• Traditional fermentation methods

• Fewer additives

• Less ultra-processing

• Utilisation of heirloom varieties

It is important to note that this does not apply to individuals with coeliac disease — but it can be very relevant for those with gluten or wheat intolerance.

Coeliac Disease vs Gluten Intolerance

This distinction is critical.

Coeliac Disease

• An autoimmune condition

• Gluten triggers immune-mediated damage to the intestinal lining

• Requires strict, lifelong gluten avoidance

• Diagnosed through blood markers and, in some cases, biopsy

Gluten or Wheat Intolerance

• No autoimmune destruction

• Symptoms may include bloating, fatigue, brain fog, skin issues, or joint pain

• Often dose-dependent

• May improve as gut health improves

Removing gluten without testing can mask coeliac disease, which is why proper assessment is essential before long-term restriction

Testing Options to Consider

Depending on symptoms and history, testing may include:

Coeliac screening

• Tissue transglutaminase antibodies (tTG-IgA)

• Total IgA

Functional gut assessment

• Stool testing to assess inflammation and microbiome balance

• Symptom-guided elimination and reintroduction

Zonulin

• A marker associated with intestinal permeability

• Gluten can stimulate zonulin release in susceptible individuals

• Elevated levels suggest the gut barrier may be compromised rather than gluten being inherently harmful

Elimination Diets: A Tool, Not a Lifestyle

Short-term gluten elimination can be therapeutic when used intentionally.

The goal is not lifelong avoidance unless medically necessary. The goal is to:

• Reduce inflammation

• Repair the gut lining

• Restore digestive resilience

• Support immune function

Many people are able to reintroduce gluten successfully — often in specific forms, quantities, and frequencies.

The Nutritional Value of Wheat

Whole wheat contains valuable nutrients, including:

• B vitamins

• Magnesium

• Fibre

When gluten is removed long-term without appropriate replacements, nutrient deficiencies can develop — particularly in B vitamins and fibre.

Nutrients That Support Gut Healing and Tolerance

To restore gluten tolerance, the gut lining must be supported.

Key nutrients include:

• Zinc — supports epithelial repair

• Vitamin A — essential for mucosal immunity

• Vitamin D — regulates immune responses

• Glutamine — primary fuel for intestinal cells

Certain herbs can also support gut integrity and inflammation, particularly demulcent and anti-inflammatory herbs that soothe and protect the mucosal lining e.g. slippery elm, licorice, marshmallow, calendula and aloe vera.

So, Should Everyone Go Gluten-Free?

No — but some people need to.

The more useful questions are:

• What type of wheat is being consumed?

• What is the current state of the gut?

• Is autoimmunity involved?

Because often, the issue is not gluten itself — it is the gut that is meeting it.

The goal is not restriction.

The goal is resilience.

Alexandra Stuart

NATUROPATH