A Beginner's Guide to Gluten

With the growing popularity of gluten-free diets and increased awareness of the effects of gluten on the body, many people are left wondering: what is gluten exactly, and why are some people so sensitive to it? In this beginner's guide to gluten, we will explore the basics of gluten, including what it is, how it affects the body, and foods that contain gluten. Whether you are newly diagnosed with a gluten intolerance or simply curious about this increasingly popular topic, this guide will provide you with the information you need to make informed decisions about your health and your diet.

What exactly is gluten?

Gluten is a protein found in wheat, barley, and rye. From bagels and bread to pasta and pastries, gluten is everywhere. It's what makes bread chewy and gives baked goods their shape. It's made of two proteins, glutenin, and gliadin, that work together to trap air and make baked goods rise. 

Despite its role in baking, gluten has become a controversial ingredient in recent years as many people have developed sensitivities or allergies to it. In order to understand why some people need to avoid gluten, it is important to know justhow it affects the body.

How does the human body respond to gluten?

When a person with celiac disease or a gluten intolerance ingests gluten, their immune system mistakenly sees it as a foreign invader and attacks it. This can cause inflammation in the small intestine, leading to damage to the intestinal lining. This in turn, hinders the absorption of essential nutrients. 

In some cases, consuming gluten can also cause a host of different symptoms such as bloating, nausea, rashes, diarrhea, stomach pain, and headaches. 

On the other hand, people without sensitivities or allergies to gluten can safely consume it without any adverse effects. It's important to note that while some people may choose to follow a gluten-free diet for personal reasons, it is only necessary for those with celiac disease or a diagnosed gluten intolerance to avoid gluten in order to maintain their health.

Foods that contain gluten

Wheat, barley, and rye are the three most common sources of gluten. They are commonly found in many everyday food items, such as bread, baked goods, pasta, soups, sauces, salad dressings, and even some types of beer.

Barley is often used in malt products such as malt flour, malt extract, malt syrup, and malt vinegar. It is also used as a food coloring in soups and beers.

Rye is commonly found in rye bread and rye beer.

Triticale is a newer grain that has a similar quality to wheat and is more tolerant to growing conditions like rye. It can be found in bread, pasta, and cereals.

Oats are considered a healthy addition to a gluten-free diet as they offer many nutritional benefits. However, it is important to only use oats that are labeled gluten-free, as cross-contact may occur during growth with wheat, barley, or rye. Some people with celiac disease may also have an immune response to the protein avenin found in oats, so it is best to speak with a gastroenterologist and dietitian before including oats in a gluten-free diet.

Final thoughts

In conclusion, understanding gluten and its effects on the body is important for anyone with a gluten intolerance or for those who are simply curious about the growing popularity of gluten-free diets. Gluten causes an immune reaction in those with celiac disease or gluten intolerance. Therefore, while some people may choose to follow a gluten-free diet for personal reasons, it is only necessary for those with celiac disease or a diagnosed gluten intolerance to avoid gluten. It's also important to be aware of foods that contain gluten, including common items like bread, pasta, soups, sauces, and salad dressings. Oats can be a healthy addition to a gluten-free diet, but only if they are labeled gluten-free and approved by a doctor or dietitian. By being informed about gluten and its effects, individuals can make informed decisions about their health and diet.