Understanding Gluten: 5 Hidden Risks, High-Gluten Foods, Food Sensitivities, and Dietary Management

Introduction

Some spiritual students choose special diets that are sometimes vegetarian or vegan, for example, and have a lot of cereal products. However, an excess of certain foodstuffs can have health effects for some people. Gluten, a protein found in wheat, barley, rye, and related grains, is a staple component of many diets around the world. While generally safe for most people, gluten can pose health challenges for individuals with certain conditions. This article explores the potential risks associated with gluten, identifies foods high in gluten, and provides guidance for managing gluten intake effectively.

What Is Gluten?

Gluten is a protein complex that gives bread its elasticity and chewiness. It is primarily composed of two proteins, glutenin and gliadin, responsible for the texture and rise of baked goods.

Health Risks Associated with Gluten

1. Celiac Disease: Gluten consumption in individuals with celiac disease causes an immune reaction that damages the small intestine lining, leading to malabsorption of nutrients and a range of gastrointestinal and systemic symptoms. (1)
2. Non-Celiac Gluten Sensitivity (NCGS): Some people experience symptoms similar to celiac disease when consuming gluten, including bloating, headache, and fatigue, but without autoimmune intestinal damage. (2)
3. Wheat Allergy: This is an allergic reaction to proteins found in wheat, including gluten, which can cause respiratory, gastrointestinal, and skin symptoms. (3)
4. Irritable Bowel Syndrome (IBS): Individuals with IBS may find that gluten exacerbates bloating, gas, and abdominal pain as part of a broader sensitivity to fermentable carbohydrates. (4)
5. Food Sensitivity: Gluten can contribute to broader food sensitivity issues. For people with food sensitivities, the body’s reaction to gluten could cause gastrointestinal symptoms, fatigue, or headaches. Sensitivities may stem from underlying issues like gut microbiome imbalance or inflammation. (5)

High-Gluten Foods

Gluten is predominantly found in:

1. Wheat-Based Products: Such as bread, pasta, cereals, and baked goods.
2. Barley: Used in malted beverages and cereals.
3. Rye: Commonly found in rye bread, rye beer, and some cereals.
4. Triticale: A hybrid of wheat and rye, used in some flours and cereals.

Managing Gluten Intake

For individuals who need to avoid gluten due to celiac disease, gluten sensitivity, or personal choice, there are several strategies:

1. Gluten-Free Diet: The most effective treatment for managing gluten-related disorders is adhering to a strict gluten-free diet, which involves avoiding all foods made with or contaminated by wheat, barley, and rye.
2. Reading Labels: It’s crucial to read food labels carefully to check for gluten-containing ingredients or cross-contamination warnings.
3. Alternative Grains: Incorporate gluten-free grains such as quinoa, rice, and steel cut oats (ensure they are labeled gluten-free to avoid cross-contamination). Some people react sensitively to cereal products. Today’s cereals, with the exception of ancient grains such as spelt, are overbred and often genetically modified. In many countries they are treated with pesticides, glyphosate etc. and some people react to this with health symptoms.  Sometimes it is easier to choose sweet potatoes, purple potatoes, or legumes instead. There are many foods that are high in carbohydrates and can be used instead of grains.
4. Monitoring Symptoms: For those with gluten sensitivity, monitoring symptoms in response to dietary changes can help manage the condition.

Conclusion

While gluten is a harmless protein for the majority of the population, for those with specific health conditions, removing gluten from the diet can lead to significant health improvements. Understanding the effects of gluten and how to manage its intake empowers individuals to make informed dietary choices and support their well-being.

FAQ

1. What is gluten and where is it found?

A: Gluten is a protein complex primarily found in wheat, barley, rye, and related grains. It’s commonly present in bread, pasta, cereals, baked goods, and malt beverages.

2. What health conditions are associated with gluten?

A: Celiac disease: An autoimmune disorder triggered by gluten, leading to intestinal damage and nutrient malabsorption.

Non-celiac gluten sensitivity (NCGS): Gluten causes symptoms similar to celiac disease but without intestinal damage.

Wheat allergy: An allergic reaction to wheat proteins, including gluten.

3. How do I know if I need to avoid gluten?

A: If you have symptoms like gastrointestinal distress, fatigue, headaches, or skin reactions after eating gluten, consult a healthcare professional for testing and diagnosis.

4. What is a gluten-free diet?

A: A diet that avoids foods containing wheat, barley, rye, and their derivatives. Reading labels and avoiding cross-contamination is crucial for people with gluten-related disorders.

5. What gluten-free grains and alternatives can I use?

A: Gluten-free grains include quinoa, rice, and certified gluten-free oats. Other carbohydrate-rich alternatives include sweet potatoes, purple potatoes, and legumes.

References

(1) McAllister, B., Williams, E., & Clarke, K. (2018). A Comprehensive Review of Celiac Disease/Gluten-Sensitive Enteropathies. Clinical Reviews in Allergy & Immunology, 1-18. https://doi.org/10.1007/s12016-018-8691-2.

(2) Carroccio, A., Mansueto, P., Iacono, G., Soresi, M., D’alcamo, A., Cavataio, F., Brusca, I., Florena, A., Ambrosiano, G., Seidita, A., Pirrone, G., & Rini, G. (2012). Non-Celiac Wheat Sensitivity Diagnosed by Double-Blind Placebo-Controlled Challenge: Exploring a New Clinical Entity. The American Journal of Gastroenterology, 107, 1898-1906. https://doi.org/10.1038/ajg.2012.236.

(3) Bonciolini, V., & Caproni, M. (2017). Gluten related disorders: even a dermatological issue. Clinics in Dermatology, 5, 43. https://doi.org/10.11138/CDERM/2017.5.1.043.

(4) Valenti, S., Corica, D., Ricciardi, L., & Romano, C. (2017). Gluten-related disorders: certainties, questions and doubts. Annals of Medicine, 49, 569 – 581. https://doi.org/10.1080/07853890.2017.1325968.

(5) Brouns, F., Rooy, G., Shewry, P., Rustgi, S., & Jonkers, D. (2019). Adverse Reactions to Wheat or Wheat Components.. Comprehensive reviews in food science and food safety, 18 5, 1437-1452 . https://doi.org/10.1111/1541-4337.12475.