In today’s health-conscious world, gluten has become a hot topic. As a health coach, I often work with clients who struggle with bloating, stomach discomfort, and irregular bowel movements. Time and time again, they ask me the same question:
“Should I avoid gluten?”

The answer isn’t as simple as a yes or no. While gluten is frequently blamed for digestive issues, its impact varies depending on individual tolerance, underlying health conditions, and even the quality of the wheat we consume. Gluten, a protein found in wheat, barley, and rye, plays a key role in giving food its texture and elasticity. However, its relationship with gut health, inflammation, and modern farming practices has made it a controversial topic in the world of nutrition and wellness.

In this article, we’ll explore who truly benefits from avoiding gluten, whether it’s necessary for overall health, and how the use of pesticides in wheat farming—particularly in the EU and UK—plays a significant role in this discussion.

Who Should Avoid Gluten?

1. Coeliac Disease – A Non-Negotiable Gluten-Free Condition

Coeliac disease is an autoimmune disorder where gluten triggers intestinal inflammation and damage. Affecting approximately 1% of the population, this condition requires strict, lifelong avoidance of gluten. Even trace amounts can cause long-term harm, making it essential for those with coeliac disease to eliminate gluten entirely.

2. Non-Coeliac Gluten Sensitivity (NCGS) – A Growing Concern

Many people experience symptoms like bloating, fatigue, brain fog, and joint pain after consuming gluten, even if they don’t have coeliac disease. This condition, known as non-coeliac gluten sensitivity (NCGS), is linked to increased levels of zonulin, a protein that regulates gut permeability (often referred to as “leaky gut”). For these individuals, avoiding gluten can lead to significant improvements in their quality of life.

3. Autoimmune and Inflammatory Conditions – Can Gluten Be a Trigger?

For those with autoimmune diseases such as Hashimoto’s thyroiditis, rheumatoid arthritis, or irritable bowel syndrome (IBS), gluten may act as a trigger for symptoms. A 2019 study found that a gluten-free diet reduced thyroid antibodies and improved gut function in patients with Hashimoto’s thyroiditis. If you have an autoimmune or inflammatory condition, trialling a gluten-free diet may help identify whether gluten is contributing to your symptoms.

Beyond Gluten: The Glyphosate Factor in the EU & UK

While gluten itself is often the focus, there’s another critical factor to consider: glyphosate. This widely used herbicide is a common presence in European and UK wheat farming, and its potential health impacts cannot be ignored.

• EU Regulations: In 2023, the European Commission extended glyphosate approval for another 10 years (until 2033), though countries like France and Germany have implemented restrictions.

• UK Regulations: The UK permits glyphosate use until at least 2025, with several local councils limiting its application due to environmental and health concerns.

• Health Impacts: Research suggests that glyphosate may disrupt gut microbiota, contribute to inflammation, and act as an endocrine disruptor.

Beyond glyphosate, other herbicides like flufenacet and metribuzin are also used in wheat farming, raising concerns about chemical exposure through our diets.

Should Everyone Avoid Gluten?

For individuals without coeliac disease, gluten sensitivity, or autoimmune conditions, there’s no strong evidence that gluten is inherently harmful. However, the quality of the wheat you consume matters greatly:

• Refined Wheat: Products like white bread, pasta, and processed baked goods are often stripped of nutrients and may contain preservatives, additives, and pesticide residues.

• Whole Grains: Whole wheat, barley, rye, and spelt provide essential fibre, B vitamins, and antioxidants, which support gut health and metabolic function.

• FODMAPs vs. Gluten: Interestingly, many people who believe they’re gluten-intolerant may actually be reacting to FODMAPs (fermentable carbohydrates found in wheat) rather than gluten itself.

The Verdict: Should You Cut Out Gluten?

If you have coeliac disease or confirmed gluten sensitivity, strict avoidance of gluten is essential. For those with autoimmune or inflammatory conditions, trialling a gluten-free diet may help identify whether gluten is a trigger for your symptoms.

For the general population, eliminating gluten isn’t necessary—but prioritising organic, whole-grain sources over processed wheat is a more balanced and health-conscious approach. Given the widespread use of glyphosate and other herbicides in European and UK wheat farming, choosing organic or traditionally milled grains can help reduce exposure to agricultural chemicals that may contribute to gut disturbances.

Ultimately, gluten itself isn’t inherently harmful—but the way it’s processed, grown, and consumed makes all the difference. By making informed choices about the foods we eat, we can support our health and well-being without unnecessary restrictions.