Gluten-Definition, Foods, and Side Effects

Gluten is a family of storage proteins — formally known as prolamins — that are naturally found in certain cereal grains, such as wheat, barley, and rye

Many different prolamins fall under the gluten umbrella, but they can be further classified based on the specific grains in which they’re found.

For instance, glutenins and gliadins are the prolamins in wheat, secalins are in rye, and hordeins are in barley.

Gluten offers a variety of functional culinary benefits and is responsible for the soft, chewy texture that is characteristic of many gluten-containing, grain-based foods 

When heated, gluten proteins form an elastic network that can stretch and trap gas, allowing for optimal leavening or rising and maintenance of moisture in breads, pasta, and other similar products.

Because of these unique physical properties, gluten is also frequently used as an additive to improve texture and promote moisture retention in a variety of processed foods.

Gluten-free diets are more common than ever, but gluten does not pose a health risk to the majority of the population. That said, people with celiac disease cannot tolerate gluten and must eliminate it from their diets to avoid harmful, adverse reactions.

Foods that contain gluten

Gluten may be found in a variety of whole and processed foods, including:

• Grains: whole wheat, wheat bran, barley, rye, triticale, spelt, kamut, couscous, farro, semolina, bulgur, farina, einkorn, durum, wheat germ, cracked wheat, matzo, mir (a cross between wheat and rye)
• Processed grain-based products: crackers, bread, breadcrumbs, pasta, seitan, wheat-containing soba noodles, some veggie burgers, cookies, pastries
• Other foods and beverages: barley malt, malt vinegar, soy sauce, certain salad dressings, sauces or gravies thickened with flour, bouillon and some broths, certain spice blends, flavored chips, beer, certain kinds of wine

Because gluten is often used in food production as a thickener or stabilizer, it’s not always clear whether a particular food contains it.

Oats

When it comes to gluten-free diets, oats are a bit of a conundrum.

One of the main issues with oats is that they’re frequently transported and processed with equipment shared with wheat. This leads to widespread gluten contamination of oats, even if there isn’t mention of wheat or gluten on the product label.

Still, it’s easy to find oats that are certified and labeled gluten-free. Gluten-free oats are just regular oats that have been processed using equipment and facilities that are free of gluten contamination.

However, some experts argue that there’s no such thing as gluten-free oats — even if they’re labeled as such.

Oats contain a protein called avenin that is structurally very similar to the proteins in gluten.

Common symptoms of gluten intolerance

Symptoms of gluten intolerance can manifest very differently depending on the individual.

The range of possible symptoms that may be caused by gluten intolerance are vast and not always intuitive. In fact, some people have no obvious symptoms at all. This a major reason why conditions like celiac disease or NCGS often go untreated or misdiagnosed.

Symptoms of gluten intolerance may include:

• Digestive issues: diarrhea, bloating, abdominal pain, constipation, inflammation of digestive tissue
• Skin problems: rash, eczema, skin inflammation
• Neurological issues: confusion, fatigue, anxiety, numbness, depression, lack of focus, difficulty speaking
• Other: weight loss, nutrient deficiencies, diminished immune function, osteoporosis, headaches, anemia

If you suspect that you have gluten intolerance in any form, you should consult your healthcare provider — even before attempting to eliminate gluten from your diet.

Certain medical conditions may require a gluten-free diet

Though gluten is safe for most people, certain medical conditions require a gluten-free diet as part of the treatment protocol.

• Celiac disease
• Non-celiac gluten sensitivity
• Wheat allergy

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Journal of Food and Clinical Nutrition 

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