What Is Gluten? Foods With Gluten and Health Considerations

Gluten is a protein in grains like wheat, barley, and rye. When you combine gluten with water, it acts as a glue to help foods hold their shape. Gluten accounts for the chewy texture of bread and pizza crust, but you can find it in many other foods.

Most whole grain products contain gluten. Read food labels and ingredient lists closely and look for these primary sources of gluten:

• Wheat: Although there are many types of wheat, 95 percent of wheat crops grown worldwide are the same species: Triticum aestivum. Wheat flour is in a surprising number of foods. Some obvious ones include bread, baked goods, flour tortillas, and pasta. However, you can also find it in nutritional supplements, condiments, salad dressings, soy sauce, marinades, seasonings, soups, gravies, ales, and cereals. Wheat starch is a popular thickener and binding agent in meat substitutes, such as seitan.
• Barley: Barley is a gluten-containing grain and the primary agent of malt products, including malted milk, milkshakes, malt extract, malt syrup, malt vinegar, and malt flavoring. You can also find it in soups, food colorings, beer, and brewer’s yeast.
• Rye: Rye is the main ingredient in many types of bread, namely pumpernickel and rye bread. Some granola and cereal products contain rye, as do some alcoholic beverages, including beers, ales, lagers, and whiskies.
• Triticale: Triticale is a cross between wheat and rye. It’s a relatively new grain bred to have a similar quality to wheat and the resiliency of rye. You can find it in bread, pasta, and cereal.
• Oats: Oats are technically a gluten-free food. However, they are often subject to cross-contamination as many farmers grow oats side-by-side with wheat, barley, or rye. The Celiac Disease Foundation recommends that those with gluten intolerances only eat gluten-free oats.

Most people have no adverse reaction to gluten. However, celiac disease and gluten ataxia are serious medical conditions that can cause severe reactions. Here’s a closer look at how gluten can affect those with sensitivities:

• Non-celiac gluten sensitivity: People who have not been diagnosed with celiac disease but experience gluten-related gastrointestinal discomfort likely have non-celiac gluten sensitivity (NCGS), also known as gluten intolerance. Symptoms include bloating, constipation, gas, diarrhea, nausea, and abdominal pain. Some people report experiencing non-GI-related symptoms, including headaches, brain fog, and depression.
• Wheat allergy: A wheat allergy tends to present as gluten intolerance due to sharing many of the same symptoms. However, individuals with a wheat allergy can often eat other gluten-containing grains, like barley and rye.
• Celiac disease: Celiac disease, sometimes spelled coeliac disease, is an autoimmune disease that causes damage to the small intestine. When a person with celiac disease eats gluten, it triggers an immune response alerting their body’s immune system to attack the gluten proteins in the cells of their small intestine. Although roughly 1 percent of people in the United States have celiac disease, there is no cure. However, patients can mitigate the disease’s impact by following a strict gluten-free diet. Symptoms include undesired weight loss, osteoporosis, skin rashes, bloating, diarrhea, nausea, abdominal pain, and headaches.
• Gluten ataxia: Gluten ataxia is a rare neurological autoimmune disorder in which the body’s immune system attacks parts of the brain in response to gluten ingestion.

The short answer is no—most people will not experience any significant impact due to gluten consumption. Many gluten-containing foods, especially those made with whole grains, boast numerous health benefits, including reducing the risk of heart disease, stroke, and diabetes. Eating too many carbohydrates and processed foods can harm your health.

Gluten is a natural byproduct of whole grains and is not in and of itself unhealthy. However, some individuals report having adverse reactions to gluten-containing grains, ranging from gluten intolerance to wheat allergies to autoimmune disorders like celiac disease or gluten ataxia. If you experience negative side effects after eating gluten, consult a health care professional or a dietitian about switching to a gluten-free diet.

Limiting the amount of gluten in your diet can help reduce the number of carbs you eat and promote a healthy lifestyle. Although everyone doesn’t need to avoid gluten, there are some circumstances when cutting out gluten is warranted:

• Avoid gluten if you have a wheat allergy. Although a person with a wheat allergy could likely eat other gluten-containing food products, cross-contamination might affect them. It’s wise to reach for gluten-free substitutes to avoid the possibility of having an allergic reaction.
• Avoid gluten if you have irritable bowel syndrome. Gluten can exaggerate the symptoms of IBS. You can manage IBS by avoiding processed foods as much as possible and supplementing gluten-free products in your diet.
• Avoid gluten if you have an autoimmune disease. The impacts of celiac disease and gluten ataxia can be devastating to the human body and compound over time. If you experience symptoms consistent with an autoimmune disease, stop eating gluten and contact your physician immediately.
• Avoid gluten if it makes you feel bad. Everybody is unique, and therefore, every diet should also be. If gluten makes you feel unwell, opt for gluten-free grains over wheat, barley, and rye. If you notice an improvement in your health, consider making a gluten-free diet part of your daily lifestyle. Ask your doctor about an antibody test to check for an allergy or autoimmune disease.

Functional foods are whole or fortified fare that can potentially provide health benefits when you consume them as part of a regular diet. Since these foods do not yet have a legal definition, it’s crucial that consumers research any claims related to nutritional value and consult an accredited nutritionist or dietician before incorporating new foods into their diets. This article is for educational and informational purposes only and is not a substitute for nutritional advice from a trained professional.

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