What is Gluten and How Can it Impact Me?

Gluten is a general name for the proteins found in wheat* rye, barley, and triticale – a cross between wheat and rye. Gluten helps foods maintain their shape, acting as a glue that holds food together. Gluten can be found in many types of foods, even ones that would not be expected. Gluten is not of concern to people who do not have Celiac Disease, an auto-immune disease that is triggered by the presence of gluten in the diet or Gluten Sensitivity. 

The Big 3 Gluten Containing Grains: Wheat, Rye, Barley

Wheat is commonly found in bread, baked goods, and cereals.  Wheat is often also an ingredient in sauces, salad dressings, and prepared foods. 

Rye is commonly found in bread, such as pumpernickel, rye beer, and cereals.

Barley is commonly found in malt products (malted barley flour, malted milk, milkshakes malt vinegar, malt syrup), food colorings, soups, beer, and brewer’s yeast.

Other grains to be aware of:

Triticale is a newer grain, specifically grown to have similar qualities as wheat, while being more tolerant to a variety of growing conditions like rye. It can potentially be found in bread, cereals, and pasta.

Oats do not contain gluten, naturally, however, can easily be contaminated if oats are grown near wheat, rye, or barley.  Oats contain a protein called avenin which is similar to gluten.  Some people with Celiac Disease have an immune response to avenin as well.  It is recommended that people who have Celiac Disease or Gluten Sensitivity only eat certified gluten-free oats.

Why do people who do not have Celiac Disease, or are allergic to gluten avoid it?

People avoid gluten for a variety of reasons.  Some 6% of people may have non-celiac gluten sensitivity, considered an innate immune response to gluten. Others may have any number of nonimmune reactions to certain foods (called FODMAPs) that lead to symptoms of irritable bowel syndrome, or have a wheat allergy.   They just feel better not eating gluten. 

There could be other reasons people avoid eating gluten-containing products.  But if you don’t have Celiac Disease or gluten sensitivity, eliminating gluten from your diet can cause nutritional deficiencies.

Bread and Cereals are typically fortified with those important B Vitamins and iron, not always found in bread or cereals made with rice, tapioca, or other gluten-free flours.  Gluten-free foods also tend to have less fiber and more sugar and fat. 

If you don’t have Celiac Disease or gluten sensitivity, there is no reason that a gluten-free diet will improve your health or prevent disease.  Of course, future research may change this thought.  But for now, enjoying a varied diet, including all food groups (as allowed), is still the best way to eat.

*wheatberries, durum, emmer, semolina, spelt, farina, farro, graham, KAMUT® khorasan wheat and einkorn