What Is Gluten? | You Need to Know

Gluten is a protein in grains like wheat, barley, rye, and triticale. It helps foods stick together and keep their shape. But, many people can’t handle gluten well. They choose to eat gluten-free to stay healthy.

Celiac disease is an autoimmune disorder that makes people intolerant to gluten. It can hurt the small intestine and cause stomach pain. Some people with celiac disease don’t show any signs.

Others might have gluten sensitivity but not have celiac disease. They might feel sick after eating foods with gluten. This can include stomach pain, bloating, diarrhea, constipation, headaches, and feeling very tired.

Key Takeaways

• Gluten is a protein found in wheat, barley, rye, and other grains that helps bind foods together.
• Many people experience adverse reactions to gluten, leading them to follow a gluten-free diet.
• Celiac disease is an autoimmune disorder that causes gluten intolerance and can damage the small intestine.
• Gluten sensitivity or intolerance can cause digestive issues like abdominal pain, bloating, and diarrhea.
• Consulting a healthcare professional is recommended before adopting a gluten-free diet to ensure accurate diagnosis and proper management of any gluten-related conditions.

What Is Gluten?

Gluten is a group of proteins in wheat, barley, rye, and triticale grains. It’s key in making food. These proteins help keep foods like bread and pasta together.

Many foods have gluten, like bread and pasta. It’s also in barley products, like malt and beer. Gluten makes bread chewy and helps it rise.

• Gluten makes up 75–85% of the total protein in bread wheat.
• Gluten is implicated in the staling of bread by binding water through hydration.
• Flours with higher gluten content lead to chewier dough like in pizza and bagels.

For most people, gluten is not a problem. But it can be for those with celiac disease, gluten sensitivity, or wheat allergies. Seeing a doctor is important for the right diagnosis and care.

“Gluten can be present in unexpected food products like ice cream and ketchup, posing problems for individuals with celiac disease.”

Knowing about gluten’s role in food and its effects on health helps us make better food choices. Being aware of gluten sources and its effects helps people with gluten issues make good choices for their health.

Foods That Contain Gluten

Gluten is a protein in wheat, barley, rye, and triticale. It’s in many foods. Things like bread, pasta, cereals, and baked goods have gluten. Barley makes malt, beer, and some food coloring that also have gluten.

Gluten makes food stick together and keep its shape. But, it’s bad news for people with gluten sensitivities or celiac disease. These conditions cause stomach problems and other health issues if you eat gluten. Knowing where gluten is found is key for those avoiding it.

Wheat-Based Gluten Sources

• Bread
• Pasta
• Cereals
• Baked goods (e.g., cookies, cakes, pies)
• Crackers

Barley-Based Gluten Sources

• Malt
• Beer
• Food coloring
• Malt vinegar

Gluten is also in foods like soups, sauces, and salad dressings. People with gluten sensitivities or celiac disease must check labels. This helps them avoid all gluten in their diet.

Food Category	Gluten-Containing Products
Wheat	Bread, pasta, cereals, baked goods
Barley	Malt, beer, food coloring, malt vinegar

“Gluten is a protein found in wheat, barley, rye, and triticale that helps bind foods together and maintain their shape.”

Why Some People Avoid Gluten

Some folks need to eat gluten-free for health reasons. Gluten sensitivity or intolerance can make them feel bad. They might get stomach pain, bloating, or feel tired after eating foods with gluten. Cutting out gluten can make them feel better.

Another reason is celiac disease. It’s an autoimmune disorder that makes the body attack the small intestine when it thinks gluten is a threat. This can hurt the intestines and make it hard to get nutrients. Some people with celiac disease don’t feel sick at all.

Condition	Prevalence	Symptoms	Treatment
Celiac Disease	Affects around 1% of the global population, with higher prevalence in specific regions like Finland, Mexico, and North Africa (2-5%)	Intestinal damage, nutrient malabsorption, and various physical symptoms	Strict gluten-free diet for life
Non-Celiac Gluten Sensitivity (NCGS)	Diagnosis is confirmed in only 16-30% of individuals reporting NCGS symptoms	Digestive issues, headaches, fatigue, and other symptoms after consuming gluten	Gluten-free diet, may not require strict adherence

For people with celiac disease or gluten sensitivity, avoiding gluten is key. It helps them feel better and stops more damage. But, it’s not needed for everyone.

Conditions Related to Gluten

There are more conditions linked to gluten than just celiac disease and gluten allergies. Non-celiac gluten sensitivity (NCGS) is one of them. It affects about 0.5% to 13% of people.

NCGS causes symptoms like belly pain, tiredness, and headaches. But, it doesn’t cause the same damage as celiac disease. Researchers are still figuring out why some people react to gluten this way.

Irritable Bowel Syndrome and Eosinophilic Esophagitis

Some folks might feel better on a gluten-free diet, even if they don’t have celiac disease or a gluten allergy. This is true for people with irritable bowel syndrome (IBS) and eosinophilic esophagitis (EoE). Gluten can make these conditions worse.

• IBS is a common gut issue that can cause belly pain, bloating, diarrhea, and constipation. Some people with IBS find that avoiding gluten helps.
• EoE is a long-term inflammation of the esophagus. It happens when the immune system overreacts to certain foods, like gluten. Cutting out gluten can ease symptoms for those with EoE.

We don’t fully understand how gluten affects these conditions. But, avoiding gluten can help some people feel better, even if they don’t have a celiac disease or gluten allergy.

“Gluten sensitivity can manifest in a variety of ways, and it’s important to work with a healthcare professional to determine the underlying cause and appropriate treatment approach.”

Reading Food Labels for Gluten

When you’re on a gluten-free diet, it’s key to read food labels well. People with gluten issues or celiac disease need to check products carefully. They should look for the “gluten-free” label or check the list for wheat, barley, rye, or malt.

The FDA says “gluten-free” products are safe for those with celiac disease. They have less than 20 ppm of gluten. But, “wheat-free” doesn’t always mean it’s gluten-free. It could still have gluten from grains like spelt, rye, or barley.

1. Look for the “gluten-free” label on the product packaging.
2. Carefully review the ingredient list, avoiding any items that contain wheat, barley, rye, or malt.
3. Be cautious of ingredients like “starch,” “food starch,” “modified food starch,” or “dextrin,” as they may be derived from gluten-containing grains.
4. Oats, even if labeled “gluten-free,” should be approached with caution, as they may be subject to cross-contamination during processing.

By reading food labels well and knowing the terms, you can make safe choices. This helps you stay safe in the grocery store.

Gluten-Free Certification	Gluten Content Threshold
FDA Gluten-Free Labeling	Less than 20 ppm
GFCO (Gluten-Free Certification Organization)	10 ppm or less

“The safest oats for gluten-free consumers are those that have been certified gluten-free due to FDA labeling regulations not allowing descriptive terms for oats.”

Preventing Cross-Contamination

People with celiac disease or gluten sensitivities need to be careful. Even a little bit of gluten can make them feel bad. This happens when gluten touches things during cooking, baking, or getting ready to eat.

Avoid Shared Cooking Surfaces and Utensils

To keep food safe, don’t share cooking areas, tools, or containers. Things like toasters, cutting boards, and shared oil can spread gluten. It’s important to have a special area for gluten-free cooking and use only gluten-free stuff.

Cautious with Oats

Oats can also be a problem. They’re often made in places that also handle wheat, barley, and rye. Always check for the “gluten-free” label when buying oats to be sure they’re safe.

It’s key to avoid gluten for people with celiac disease or gluten sensitivities. By being careful, they can enjoy a safe and tasty gluten-free life.

“Even microscopic traces of gluten can trigger adverse reactions in those with gluten-related disorders.”

Naturally Gluten-Free Foods

For those on a gluten-free diet, there are many foods you can eat without needing special products. These foods are fresh and whole, making them safe to eat.

Fruits, Vegetables, Legumes, and More

Fruits, veggies, legumes, meat, dairy, eggs, nuts, and seeds don’t have gluten. They give you important nutrients. You can use them as the base of a gluten-free diet.

Starches like potatoes, rice, quinoa, and buckwheat are also gluten-free.

• Fruits and vegetables
• Legumes (beans, lentils, peas)
• Meat, poultry, and seafood
• Dairy products (milk, cheese, yogurt)
• Eggs
• Nuts and seeds
• Potatoes, rice, quinoa, buckwheat

Always check food labels. Some packaged foods might have gluten, even if they’re supposed to be gluten-free. Choose whole, unprocessed foods to be sure they’re gluten-free.

“Eating a diet rich in naturally gluten-free foods can be a delicious and nutritious way to maintain a gluten-free lifestyle.”

Gluten-Free Alternatives

Now, people with gluten sensitivities or celiac disease have more food choices. These foods taste and feel like the real thing. They let people enjoy baked goods, cereals, and more without gluten.

Gluten-Free Bread, Cereals, and Baked Goods

Gluten-free bread, cereals, cookies, and more are easy to find. Companies use new flours and binders instead of wheat, barley, and rye. They use rice flour, almond flour, coconut flour, and blends.

They add xanthan gum, guar gum, and ground seeds to make these foods better. Seeds like psyllium, chia, and flax help them taste and feel like regular foods. This makes eating gluten-free more fun.

There are also gluten-free pasta made from rice, quinoa, or legumes. These pastas taste and feel like the real thing. They make switching to a gluten-free diet easier.

More people want gluten-free products, so there are more choices and better quality. This makes it easier for people to enjoy a gluten-free diet.

Testing for Gluten Sensitivity

Before starting a gluten-free diet, talk to a doctor or dietitian. They can help figure out why you might be having stomach problems or think you’re sensitive to gluten. It’s important to eat gluten to test for things like celiac disease.

Working with a healthcare expert is key to getting things right. Trying to figure it out on your own can lead to wrong answers. It might also make finding the real problem harder. Your doctor will help you know if you have a gluten issue or not.

Diagnostic Tests for Gluten-Related Disorders

• Blood tests look for special antibodies linked to celiac disease. This is a first step in checking.
• Tests for certain genes can help rule out celiac disease. But finding these genes doesn’t mean you have the condition.
• An endoscopic biopsy of the small intestine is the best way to diagnose celiac disease. It lets doctors see the lining of your intestine up close.
• For non-celiac gluten sensitivity, you’ll stop eating gluten and then try it again. Watch how you feel with a doctor’s help.

Getting a proper diagnosis is key. It helps you get the right treatment and manage any health issues. With a doctor’s help, you can deal with gluten problems and stay healthy.

Gluten and Health

Many think gluten is bad for health, but that’s not true. Gluten is a protein in wheat, barley, and rye. It’s not bad for most people. In fact, it has been a key part of our diet for a long time.

Gluten Is Not Inherently Bad

For those without celiac disease or gluten sensitivity, gluten is okay. A dietitian named Rajagopal says, “Gluten isn’t bad for most people. Humans have eaten it for as long as we’ve made bread. It gives us protein, fiber, and nutrients.”

The Real Culprit: Processed and Refined Foods

But, problems start when grains like wheat are made into snacks and crackers. These foods are far from the whole grains they come from. Rajagopal says, “These products don’t look like the real wheat plant. It’s very nutritious.”

For people with celiac disease or gluten sensitivity, eating gluten-free is key. But for most, gluten isn’t the problem. It’s the bad, processed foods we should worry about.

Statistic	Value
Estimated percentage of Americans with celiac disease	1%
Percentage of celiac disease cases currently undiagnosed or misdiagnosed	83%
Growth of the gluten-free food industry from 2013 to 2015	136%
Gluten-free food industry sales in 2015	$12 billion

So, for most people, gluten isn’t the bad guy. The real problem is the processed and refined foods we eat too much of. Eating whole, nutritious foods lets us enjoy gluten without the health issues of bad food choices.

Who Should Avoid Gluten

Gluten is a protein in wheat, barley, rye, and triticale. It can harm people with certain health issues. These include celiac disease, gluten sensitivity, wheat allergy, and gluten ataxia.

Celiac Disease

Celiac disease is an autoimmune disorder. It happens when gluten damages the small intestine. This can cause anemia, slow growth, and brain problems.

People with celiac disease must avoid all gluten foods. This helps manage symptoms and stops more damage.

Non-Celiac Gluten Sensitivity (NCGS)

NCGS is when gluten causes stomach issues and other problems. But it’s not the same as celiac disease. Those with NCGS need to stop eating gluten to feel better.

Wheat Allergy

A wheat allergy is an allergic reaction to wheat proteins, not gluten. People with this allergy should avoid wheat. But they might be okay with other gluten foods.

Gluten Ataxia

Gluten ataxia is a rare condition. It’s an autoimmune disorder that attacks the brain because of gluten. To stop more damage, people with this must eat only gluten-free foods.

Going gluten-free can be hard. But it’s key for those with these conditions to avoid gluten. This helps prevent serious health problems. By managing their gluten issues, people can live healthier lives.

“Gluten can be harmful to people with celiac disease, gluten sensitivity, wheat allergy, or gluten ataxia. It’s important for these individuals to strictly avoid all gluten-containing foods to manage their symptoms and prevent further health complications.”

Conclusion

We’ve looked at gluten and its effects on health. We covered what gluten is, where it comes from, and its impact on health. This includes conditions linked to gluten sensitivity or intolerance.

If you have a condition like celiac disease or want to eat gluten-free, this info is helpful. We talked about gluten-free options, how to read labels, and avoiding gluten mix-ups. This can make eating gluten-free easier.

Deciding to cut down on gluten should be talked over with doctors. Everyone’s needs and situations are different. By being informed and making smart choices, you can take care of your health. You can live a life that fits your health goals.

FAQ

What is gluten?

Gluten is a protein in wheat, barley, rye, and triticale. It helps foods stick together and keep their shape.

What foods contain gluten?

Foods with gluten include bread, pasta, cereals, and baked goods. Barley products like malt, beer, and food coloring also have gluten.

Why do some people avoid gluten?

Some people avoid gluten because it can cause stomach problems. Others have celiac disease, which hurts the small intestine.

What conditions are related to gluten?

Conditions linked to gluten include gluten sensitivity, irritable bowel syndrome (IBS), and eosinophilic esophagitis.

How can I identify gluten-free products?

Look for the “gluten-free” label or check the ingredients. Avoid products with wheat, barley, rye, or malt.

How can I prevent gluten cross-contamination?

Use separate cooking surfaces and utensils. Be careful with oats, as they might have gluten from processing.

What are some naturally gluten-free foods?

Foods like fruits, veggies, legumes, meat, dairy, eggs, nuts, seeds, and starches are gluten-free.

What are gluten-free alternatives?

There are gluten-free versions of bread, cereals, cookies, and baked goods. These have ingredients changed to be gluten-free.

How do I test for gluten sensitivity?

Talk to a doctor or dietitian before testing. Gluten must be in your body for accurate tests and diagnosis.

Is gluten inherently bad for health?

Gluten isn’t bad for most people. But, it’s often found in refined and processed foods, not the gluten itself.

Who should avoid gluten?

People with celiac disease, gluten sensitivity, wheat allergy, or gluten ataxia should not eat gluten.