. Some people avoid it completely, while others consume it daily without any problems. Understanding what gluten is, where it comes from, and how modern wheat has changed can help consumers make informed decisions.
What is Gluten?
Gluten is a natural protein found in wheat, barley, rye and several related grains. It is made up of two main proteins—gliadin and glutenin—which combine with water to form an elastic network.
This unique property gives dough its stretchiness and strength, allowing bread to rise and maintain its shape during baking. Without gluten, many baked products would be dense, crumbly and unable to hold together properly.
Gluten is naturally present in grains such as:
- Wheat
- Durum wheat
- Spelt
- Farro
- Einkorn
- Emmer
- Kamut
- Rye
- Barley
Oats do not naturally contain gluten. However, many commercial oats become contaminated during harvesting, transportation or processing when they come into contact with wheat, rye or barley. People with coeliac disease therefore need certified gluten-free oats.
Modern Wheat Varieties
Over thousands of years, wheat has been selectively bred to improve yield, disease resistance and baking quality. Today's commercial wheat varieties are very different from the ancient wheats grown centuries ago.
Modern wheat generally contains stronger gluten proteins that improve dough performance and make bread lighter, softer and more consistent. These improvements have greatly increased food production and helped feed a growing global population.
Ancient wheat varieties such as einkorn, emmer and some heritage wheats contain different gluten structures and may be tolerated better by some individuals, although they are not gluten-free and remain unsuitable for people with coeliac disease.
VIEWPOINT- Why Are So Many People Gluten Intolerant? Is It Because of GMO Wheat, Pesticides,
Is Wheat Genetically Modified (GMO)?
Many people believe that all modern wheat is genetically modified, but this is not correct.
Commercial wheat grown in most countries, including South Africa, Europe and many other parts of the world, is not genetically modified (GMO). Instead, it has been developed through traditional plant breeding, hybridisation and selection over many decades.
Scientists continue to research genetically modified wheat with traits such as drought tolerance and disease resistance, but GMO wheat has had limited commercial adoption compared with crops such as maize, soybeans and cotton.
Who Should Avoid Gluten?
Most healthy people can digest gluten without any difficulty.
However, some individuals have medical conditions that require avoiding gluten:
- Coeliac disease – an autoimmune condition where gluten damages the small intestine.
- Wheat allergy – an allergic reaction to proteins found in wheat.
- Non-coeliac gluten sensitivity – some people report digestive or other symptoms after eating gluten, although the exact cause remains an area of ongoing research.
For these individuals, following a gluten-free diet under professional guidance can significantly improve health and quality of life.
Gluten Is Not the Enemy for Everyone
For the vast majority of people, gluten itself is not harmful. Whole grains containing gluten provide valuable nutrients, including fibre, B vitamins, minerals and plant compounds that support overall health.
The greater concern is often not the gluten itself but the highly processed foods made from refined flour, sugar and unhealthy fats. Whole-food nutrition, balanced eating habits and good digestive health remain more important than simply avoiding gluten.
As with many aspects of nutrition, there is no one-size-fits-all approach. Individual health conditions, genetics, digestive function and overall dietary patterns all play a role in determining what foods are best for each person.
