Is Gluten Bad for You?

Exploring Why Some People React (and Others Don’t)

These days, gluten-free menus, products, and recipes are everywhere. It can feel like gluten itself has been cast as the villain of modern food culture. But is it really? The truth is more complicated—and far more interesting.

What Gluten Actually Is

Gluten isn’t a mysterious toxin; it’s a structural protein found in wheat, barley, and rye. More specifically, it’s made of gliadin and glutenin, two proteins that, when combined with water, create the stretchy, elastic network bakers prize. That network is what traps air bubbles during fermentation, giving sourdough its bouncy crumb, pizza dough its stretch, and cakes their structure.

For most people, gluten does its job quietly in the background, adding chew and loft to our favorite bakes. But for some, it sparks very real problems.

Why Some People React

There isn’t just one reason why gluten makes some people feel awful—it depends on the individual and the way their body interprets this protein.

• Celiac Disease (about 1% of the population): This is not an allergy but an autoimmune condition. When someone with celiac eats gluten, their immune system mistakes it for a threat and begins attacking the small intestine. Even trace amounts can cause lasting damage.
• Wheat Allergy: Unlike celiac, this is a true food allergy, where the immune system treats wheat proteins as harmful invaders, leading to symptoms like hives, swelling, or even anaphylaxis.
• Non-Celiac Gluten Sensitivity (NCGS): This is where things get murkier. People report bloating, fatigue, or “brain fog” after eating gluten, but there’s no clear diagnostic test. Research suggests it might not be gluten alone—it could also involve FODMAPs (fermentable carbs in wheat) or the gut’s immune response.

So, gluten isn’t inherently “bad,” but for some people it’s genuinely problematic—and not always for the same reason.

Why Bread Feels Different Abroad

If you’ve heard friends say, “I can eat bread in Italy, but not in the U.S.,” you’re not alone. There’s truth to the idea that bread feels gentler abroad, and it comes down to a mix of wheat, farming, and processing.

• Wheat Varieties: The U.S. grows a lot of hard red wheat, naturally high in gluten. Europe and India lean on softer wheat with lower gluten content, which creates a different texture and may feel easier to digest.
• Processing & Additives: In the U.S., flour is often bleached or “aged” with chemical agents like potassium bromate (a suspected irritant that’s banned in much of Europe).
• Farming Practices: Glyphosate, a herbicide, is sometimes sprayed before harvest in the U.S. to dry crops evenly—a practice banned in Europe and India. While it doesn’t increase gluten itself, it adds another potential irritant to the mix.
• Fermentation Culture: Traditional European baking often involves longer fermentation (think sourdough), which partially breaks down gluten and FODMAPs. In the U.S., much commercial bread is made quickly, leaving those compounds intact.

All of this doesn’t make European gluten “safe” for someone with celiac—gluten is gluten anywhere. But it helps explain why digestion feels different depending on where (and how) your bread was made.

So Is Gluten the Enemy?

Not really. Gluten itself isn’t harmful to the vast majority of people. What matters is whether your body tolerates it, and how your food is grown, processed, and prepared. For some, the problem isn’t gluten per se, but modern industrial bread-making practices or added chemicals that irritate the gut.

A More Thoughtful Approach

If you suspect gluten causes issues, the right step is to consult a doctor or dietitian before making sweeping changes. Cutting gluten unnecessarily can mask other food sensitivities or nutritional issues.

And if you simply feel better eating less of it? That’s valid too. Food is deeply personal. But the answer isn’t always cutting out joy—it’s about baking thoughtfully, using real ingredients, and savoring food that’s been made with care.

At Sonacorn, we believe dessert should feel like a tiny celebration, whether it’s a dreamy unicorn cake or a crumbly gluten-free coffee cake. Because joy in food isn’t about rules—it’s about how it makes you feel. ✨

 

Key Takeaways

Most can tolerate it

Only those with celiac disease, wheat allergy, or gluten sensitivity truly need to avoid it.

Global differences

Bread differences often come from wheat type, farming practices, and processing—not because gluten is “healthier” abroad.

Gluten isn’t the villain

Reactions vary person to person; many symptoms blamed on gluten may actually stem from processed foods, additives, or other factors.