Gluten has gone from being a little-known protein to a diet trend in recent years. Supermarket shelves are filled with gluten-free products, and many people attest to the benefits of removing gluten from their diets. But what exactly is gluten, and how does it impact our health?
In this blog post, we will explore the health benefits of gluten, its potential risks, and the science behind this debated protein.
What is Gluten?
Gluten is a protein naturally found in grains like wheat, rye, and barley. Among these, wheat is the most common. The two main proteins in gluten are gliadin and glutenin. Most of the gluten’s harmful effects on health are attributed to gliadin.
When you mix flour with water, gluten forms a sticky network of proteins that acts like glue, holding food together and giving dough its stretchy, elastic texture. Without gluten, the dough would break apart easily. In fact, the word “gluten” comes from this glue-like property of wet dough.
Foods That Contain Gluten
Gluten can be found in a wide range of foods, especially those made with grains like wheat, rye, or barley. Here’s a quick list:
- Grains: bulgur, farro, semolina, einkorn, spelt, barley, rye, and triticale.
- Grain-based processed foods: bread, pasta, crackers, pastries, seitan, and some plant-based burgers.
- Other food and beverages: beer, flavored chips, soy sauce, some salad dressings, sauces, gravies, processed meats, and broths thickened with flour.
Is Gluten Bad for Your Health?
There is ongoing debate about whether gluten is harmful or beneficial to health. Wheat and gluten-containing foods are often questioned due to negative media coverage, but scientific studies show a different story.
Research published in The BMJ found no link between long-term gluten consumption and the risk of heart disease. In fact, avoiding gluten may lead to the reduced consumption of healthy whole grains, increasing the risk of heart problems. Therefore, unless you have celiac disease or another diagnosed condition, a gluten-free diet may not be necessary or beneficial.
Additionally, gluten may act as a prebiotic, feeding the good bacteria in our gut. Studies suggest that gluten helps nourish Bifidobacteria, beneficial bacteria found in a healthy human gut. Disruptions in this bacteria have been linked to conditions like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
Gluten-Related Illnesses
Although gluten is safe for most people, certain individuals experience adverse reactions. The immune system can misinterpret gluten as a toxin, leading to inflammation and other health issues.
Here are a few conditions where gluten may need to be limited or avoided:
Celiac Disease
Image: Healthline
Celiac disease is an autoimmune disorder where the immune system mistakenly attacks the small intestine after gluten consumption, causing serious damage to the intestinal lining. Over time, this makes it difficult to absorb nutrients from food. It is estimated that 1% of the population has celiac disease, but many go undiagnosed.
Symptoms include anemia, osteoporosis, infertility, and in rare cases, cancer. Thankfully, eliminating gluten from the diet can reverse much of the damage caused by this condition.
Non-Celiac Gluten Sensitivity
Image: Beyond Celiac
Non-celiac gluten sensitivity, also known as gluten intolerance, causes symptoms similar to celiac disease but without the same intestinal damage. Diagnosing NCGS can be tricky, as there is no definitive test—symptoms and exclusion of other conditions help guide diagnosis.
One study involving 392 self-reported gluten-intolerant individuals found that only 14% actually had gluten sensitivity. This highlights that many people who suspect they have gluten issues might be dealing with other underlying conditions.
Meanwhile, a 2019 study found that up to 13% of people in Western countries report having some degree of sensitivity to gluten-containing items, and up to 5% of people say they choose to adopt a gluten-free diet.
Wheat Allergy
Image: America’s Best Care Plus
Although a wheat allergy is closely related to gluten intolerance, it is not the same as gluten.
Allergies to wheat involve an intolerance to the grain itself, rather than just the gluten protein. For this reason, a person with a wheat allergy has to stay away from wheat but can still safely eat gluten from nonwheat sources like barley or rye.
Nevertheless, because the two substances are so closely related and occur in many of the same foods, a lot of people with wheat allergies wind up eating a mostly gluten-free diet. When they reach school age, children with wheat allergies can start consuming wheat again since they typically outgrow their allergies.
Irritable Bowel Syndrome
Image: University of Utah Health
Health experts describe irregular bowel movements and abdominal pain as the hallmarks of irritable bowel syndrome (IBS), a chronic bowel illness.
The irritable bowel syndrome (IBS) and NCGS (non-celiac gluten sensitivity) are somewhat related because some IBS sufferers report having a wheat intolerance. Why wheat can cause issues for some IBS sufferers but not for others is a mystery to the scientific community.
Regardless, a gluten-free diet may be suitable for certain IBS sufferers, particularly for those who have IBS-D, or irritable bowel syndrome-diarrhea, according to some studies.
What is a Gluten-Free Diet?
A gluten-free diet entails avoiding foods like wheat and rye products that contain the protein gluten.
If not carefully planned, gluten-free diets can be costly and deficient in vital nutrients. You can still enjoy tasty and healthful meals with the wide variety of gluten-free options available. Working with a qualified dietician can be a great way to ensure that you are getting all the nutrients you need.
Gluten-Free Diet Alternatives
- Fruits and vegetables: There is no gluten in any fresh fruit or vegetable. But occasionally, processed fruits and vegetables—especially if they’re flavored—have gluten-containing substances added. As a general rule, unsweetened and dry produce, canned in only water or juice, and plain and frozen produce are all free of gluten, but you should always double-check the labels.
- Proteins: The majority of simple, unflavored, and fresh proteins are by nature gluten-free. Red meat (fresh beef, hog, lamb, and bison, for example); shellfish; nuts and seeds; legumes; and traditional soy foods (tofu, tempeh, and edamame).
- Dairy products: Numerous dairy products are naturally gluten-free, especially if they are unflavored, plain, or don’t include any additives.
- Fats and oils: Just about every type of fat or oil is inherently gluten-free, including butter, ghee, and oils derived from nuts and seeds. But make sure to give all cooking sprays and any flavored or spiced oils a thorough inspection.
Reading Gluten-Free Food Labels
To find out if a processed food item contains gluten, you must read the label. The name of the grain must appear on the label’s content list for any food that contains wheat, barley, rye, or triticale, or an ingredient derived from any of these grains.
Products marked as gluten-free, as per the U.S. Per Food and Drug Administration regulations, the gluten content cannot be more than 20 parts per million. Gluten-free labels can be applied to alcoholic beverages that contain naturally gluten-free ingredients like juniper berries or grapes.
An alcoholic beverage labeled as “processed,” “treated,” or “crafted” to eliminate gluten may be found on products derived from gluten-containing grains, including wheat, barley, rye, and hybrid grains like triticale. The beverage’s label must, however, indicate that the amount of gluten in it cannot be determined and may contain some gluten. It’s possible that some drinks lack a gluten-free label.
Should You Avoid Gluten?
Making informed dietary choices requires an understanding of what gluten is and its possible health implications. Seeing a medical specialist is the first step to a possible diagnosis and feeling your best if you feel uncomfortable after consuming gluten-rich meals. Recall that good general health and well-being depend on eating a balanced diet, regardless of whether one is gluten-free.
For more exciting insights on food and dietary choices, check out other blogs and offerings by Incloodie Food Tour. Embark on a delicious journey with us to discover diverse cuisines and the latest food trends. Explore now and satisfy your culinary.
Important Disclaimer
This blog post is intended for informational purposes only and is not a substitute for professional medical advice. Consult a healthcare provider for a proper diagnosis and individualized treatment plan if you suspect you have a gluten-related condition.
Resources
- Green, P. H. R., & Cellier, C. (2007). Celiac disease. The BMJ, 357, j1892.
- Aziz. I., & Sanders, D. S. (2019). Beyond celiac disease: Non-celiac gluten sensitivity. PMC, 6636598.
- Harvard T. H. Chan School of Public Health. (n.d.). Gluten. The Nutrition Source.
- Gillett, R. (2018, November 1). Gluten: Everything you need to know. Medical News Today.
- Raman, R. (2022, March 24). What is Gluten? Foods, Side Effects, and More. Healthline.
- Beyond Celiac. (n.d.). Non-Celiac Gluten Sensitivity. Beyond Celiac.
