What is Gluten? In Which Foods Is Gluten Found?

Cereals have had a very important place in the nutrition of societies from past to present. Gluten is a vegetable protein found in some grains, consisting of the glutenin and gliadin fraction. The gliadin protein is responsible for most of the negative effects of gluten. Grains and ingredients containing gluten include wheat, barley, rye, brewer’s yeast, and oats that are not labeled as gluten-free. The most common sources of gluten are baked goods such as bread, pasta, cakes and cookies. Some individuals should not consume gluten due to medical conditions. However, avoiding gluten consumption is a bit difficult. For this reason, foods that contain and do not contain gluten should be well known, and the principles of the gluten diet should be well adopted.

What is Gluten?

Gluten is a term used to describe a group of proteins called prolamins and glutelins found in grains such as wheat, barley and rye. Gluten is a naturally occurring protein, but this protein can be extracted to add flavor to foods. Gluten is extremely elastic and gives baked goods such as bread a chewy texture. Most people consume gluten daily and do not experience any problems. It may cause some symptoms and health problems in people with certain medical conditions or who have developed sensitivity to gluten.

In Which Foods Is Gluten Found?

The main source of gluten is known as grains and products derived from grains. In addition to these products, gluten is also found in other foods and beverages. Individuals who are unsafe for gluten consumption and those who follow a gluten-free diet should avoid these foods during their diet. Foods containing gluten can be listed as follows:

• Grains: Wheat, rye, triticale (a mixture of wheat and rye), barley, farro, emmer, couscous, oats without gluten-free oat certification, semolina.
• Bakery Products: White bread, sourdough bread, rye bread, whole wheat bread, crackers containing wheat, pasta, flatbreads, pastries, bagels, pancakes, cookies, cakes, pancakes and waffles.
• Beverages: Beer, malt beverages, wines and some chocolate dairy products.
• Sauces: Soy sauce, some salad dressings, ketchups, flour marinades, barbecue sauce, cream sauces, malt vinegar, syrups and sweeteners.
• Snack foods: Pretzels, fries, soups, chips, some candies and ice cream, energy and granola bars.

Who Should Not Consume Gluten?

Some gluten-related disorders may develop. The pathogenesis of these disorders includes autoimmune diseases, allergic complications, and neither autoimmune nor allergic conditions. Autoimmune diseases that may cause a reaction if gluten is consumed are celiac disease, gluten ataxia and dermatitis herpetiformis. Allergic complications develop in people with wheat allergy. In case of gluten sensitivity, which is neither autoimmune nor allergic, the person should not consume foods containing gluten. Other diseases that improve when gluten consumption is restricted include Hashimoto’s thyroiditis, irritable bowel syndrome, psoriasis, schizophrenia and multiple sclerosis. The discomforts of people who should not consume gluten due to medical conditions can be briefly mentioned as follows:

• Wheat Allergy: Reactions develop within minutes or hours following consumption of foods containing wheat. Reactions can cause clinical conditions ranging from mild skin rashes to life-threatening anaphylaxis attacks. While food allergy may develop with the oral consumption of foods containing wheat, it may cause allergic rhinitis and asthma attacks if inhaled. It is thought that gliadin or glutenin may be responsible for these reactions. IgE and skin prick tests can be used in the diagnosis phase.
• Celiac Disease: The disease usually begins between the sixth and ninth months of life, when baked goods from grains containing gluten are introduced into the diet. This disease is a proximal small intestine disease that develops as a permanent intolerance to gluten or gluten-like grain proteins through autoimmune mechanisms in individuals with a genetic predisposition.
• Non-Celiac Gluten Sensitivity: Some individuals diagnosed with irritable bowel syndrome may develop gluten sensitivity. Without autoimmune celiac disease, there may be difficulty digesting gluten. If gastrointestinal symptoms develop after consuming gluten and the celiac test is negative, non-celiac gluten sensitivity may be mentioned. Symptoms may appear as gas pain, abdominal pain, diarrhea, balance problems and burnout. These symptoms often improve with a gluten-free diet.
• Dermatitis Herpetiformis: It is a skin disease characterized by extremely itchy and skin rash triggered by gluten consumption. Blister-like swellings may appear on the hips, hairline, knees and elbows. Dermatitis herpetiformis may occur in people with celiac disease. The only long-term treatment for this disease is gluten-free diet practices.
• Gluten Ataction: Gluten ataxia is a rare disease in which the immune system attacks the nervous system following gluten consumption. This condition can affect the part of the brain that controls coordination. Balance losses may occur. Problems with speaking and moving the eyes, tingling in body parts, and problems with using hands, fingers, arms and legs may develop. A strict gluten diet can prevent the condition from worsening.

How to Follow a Gluten Diet?

The basic principle of the gluten diet is to eliminate gluten protein from eating habits. All foods containing gluten, especially wheat, are removed from the diet and replaced with alternative foods. It is known that the protein called gluten plays a role in the pathogenesis of diseases such as celiac disease, gluten ataxia and wheat allergy by causing inflammatory reactions in some individuals. There are some medical treatments that can be applied to eliminate these diseases, but mostly the long-term and permanent solution is the gluten diet. Starting a gluten diet can be quite challenging. The first habit people should acquire when starting a diet is to read the labels of every food eaten and drunk.

Gluten diets by society mostly mean not consuming carbohydrates, but this approach is not correct. For example, there is no restriction on the consumption of food products that are rich in carbohydrates but do not contain gluten, such as rice, potatoes and beans. In addition, this diet is mostly applied to eliminate medical diseases that occur as a reaction to consumed gluten, but there are also misconceptions that it is applied for weight control.

Some individuals following a gluten diet may be deficient in some nutrients such as vitamins, minerals, protein and dietary fiber. In order to eliminate this deficiency or prevent the development of deficiency, it is recommended that people who follow the diet adopt balanced and healthy eating habits and consult with dietitians who are experts on the subject. Gluten-free foods are generally high in fat, thus posing a risk for cardiovascular disease.

Which Foods Do Not Contain Gluten?

Although avoiding gluten is difficult, it is not impossible. Because there are many foods that are naturally gluten-free. It is important to consume these foods in a balanced way and to create meals consisting of all macro and micro nutrients to prevent deficiency. Foods that do not contain gluten can be listed as follows:

• Unprocessed fish and meat,
• poultry,
• Fresh fruits and vegetables,
• Hazelnut,
• Beans and other legumes,
• Grains such as rice, buckwheat, teff, quinoa and corn,
• Most cheese and dairy products
• egg,
• gluten free oats,
• nuts,
• amaranth,
• Butter and other vegetable oils,
• Almond flour.

Cereals are food products rich in carbohydrates, fiber, protein, B group vitamins, vitamin E, iron, zinc, copper, magnesium and antioxidants. Consuming whole grain foods is effective in regulating bowel movements and providing a prebiotic effect. In addition to its benefits, the gluten protein contained in grains can worsen the symptoms of wheat allergy, celiac disease and some other health problems. For this reason, diet programs that include gluten-free foods can be started in line with expert advice. It is recommended that you consult a dietitian or nutritionist to obtain more comprehensive information about the necessity, benefits and harms of gluten diets.