What is Gluten? In Which Foods is Gluten Found?

Grains have held a significant place in the nutrition of societies throughout history. Gluten is a plant protein found in some grains, composed of the glutenin and gliadin fractions. The gliadin protein is primarily responsible for most of the negative effects associated with gluten. Grains and components that contain gluten include wheat, barley, rye, as well as beer yeast and oats that are not labeled gluten-free. The most common sources of gluten are baked goods such as bread, pasta, cakes, and cookies. Some individuals need to avoid gluten due to medical conditions. However, avoiding gluten can be somewhat challenging. Therefore, it is essential to be well-informed about gluten-containing and gluten-free foods, and to adopt the principles of a gluten-free diet effectively.

What is Gluten?

In Which Foods is Gluten Found?

The primary source of gluten is grains and products derived from them. In addition to these products, gluten can also be found in other foods and beverages. Individuals who should avoid gluten and those following a gluten-free diet need to steer clear of these foods. Foods containing gluten include:

• Grains: Wheat, rye, triticale (a mix of wheat and rye), barley, farro, emmer, couscous, oats without gluten-free certification, semolina.
• Baked Goods: White bread, sourdough bread, rye bread, whole wheat bread, crackers containing wheat, pasta, flatbreads, pastries, bagels, gözleme (Turkish flatbreads), cookies, cakes, crepes, and waffles.
• Beverages: Beer, malt beverages, wines, and some chocolate dairy products.
• Sauces: Soy sauce, some salad dressings, ketchups, flour-based marinades, barbecue sauces, creamy sauces, malt vinegar, syrups, and sweeteners.
• Snacks: Salty crackers, potato chips, soups, chips, some candies and ice creams, energy bars, and granola bars.

Who Should Avoid Gluten?

Certain disorders related to gluten may develop. These disorders can involve autoimmune diseases, allergic complications, or neither autoimmune nor allergic conditions. Autoimmune diseases that may cause reactions upon gluten consumption include celiac disease, gluten ataxia, and dermatitis herpetiformis. Allergic complications can occur in individuals with wheat allergies. In cases of gluten sensitivity that are neither autoimmune nor allergic in origin, individuals should also avoid gluten-containing foods. Other conditions that may improve with restricted gluten intake include Hashimoto's thyroiditis, irritable bowel syndrome, psoriasis, schizophrenia, and multiple sclerosis. Here is a brief overview of conditions that require individuals to avoid gluten due to medical reasons:

• Wheat Allergy: Reactions develop within minutes or hours after consuming wheat-containing foods. Reactions can range from mild skin rashes to life-threatening anaphylactic attacks. Food allergies develop when wheat-containing foods are consumed orally, and inhalation can lead to allergic rhinitis and asthma attacks. Gliadin or glutenin are thought to be responsible for these reactions. IgE and skin prick tests can be used during the diagnostic phase.
• Celiac Disease: This condition typically begins between the sixth and ninth months of life when baked goods made from gluten-containing grains are introduced into the diet. It is a proximal small intestine disease characterized by permanent intolerance to gluten or gluten-like grain proteins in genetically predisposed individuals, mediated by autoimmune mechanisms.
• Non-Celiac Gluten Sensitivity: Some individuals diagnosed with irritable bowel syndrome may develop gluten sensitivity. This condition involves difficulty digesting gluten without having autoimmune celiac disease. If gastrointestinal symptoms develop after gluten consumption and celiac tests are negative, non-celiac gluten sensitivity may be considered. Symptoms may include gas pain, abdominal pain, diarrhea, balance issues, and fatigue. These symptoms often improve with a gluten-free diet.
• Dermatitis Herpetiformis: A skin condition characterized by extremely itchy skin rashes triggered by gluten consumption. Blister-like swellings may appear on the hips, hairline, knees, and elbows. Dermatitis herpetiformis can occur in individuals with celiac disease. The long-term and only treatment for this condition is adhering to a gluten-free diet.
• Gluten Ataxia: A rare disease in which the immune system attacks the nervous system in response to gluten consumption. This condition may affect the part of the brain that controls coordination, leading to balance losses. Issues may arise during speech and eye movement, and there may be tingling in the limbs, making it difficult to use the hands, fingers, arms, and legs. A strict gluten-free diet can prevent the worsening of the condition.

How to Follow a Gluten-Free Diet?

The basic principle of a gluten-free diet is the elimination of gluten protein from one's eating habits. All foods containing gluten, primarily wheat, are removed from the diet and replaced with alternative foods. It is known that the gluten protein can cause inflammatory responses in some individuals, playing a role in the pathogenesis of diseases such as celiac disease, gluten ataxia, and wheat allergy. While there are some medical treatments that can be applied to alleviate these diseases, the long-term and permanent solution is usually to follow a gluten-free diet. Starting a gluten-free diet can be quite challenging. The first habit individuals should develop when starting the diet is to read the labels of everything they eat and drink.

Gluten-free diets are often perceived by society as meaning the avoidance of carbohydrates, but this approach is incorrect. For instance, there are no restrictions on consuming carbohydrate-rich but gluten-free food products such as rice, potatoes, and beans. Additionally, this diet is primarily applied to address medical conditions that arise as a response to gluten consumption; however, there are also misconceptions about its use for weight control.

Some individuals on a gluten-free diet may experience deficiencies in certain nutrients such as vitamins, minerals, protein, and dietary fiber. To address these deficiencies or to prevent them, it is recommended that individuals following the diet adopt balanced and healthy eating habits and consult with expert dietitians. Gluten-free foods typically have a higher fat content, which may pose a risk for heart and vascular diseases.

What Are Gluten-Free Foods?

Avoiding gluten, although challenging, is not impossible. Many foods are naturally gluten-free. It is essential to consume these foods in a balanced way to create meals that consist of all macro and micronutrients, preventing any deficiencies. Gluten-free foods can be listed as follows:

• Unprocessed fish and meat
• Poultry
• Fresh fruits and vegetables
• Nuts
• Beans and other legumes
• Grains such as rice, buckwheat, teff, quinoa, and corn
• Most cheeses and dairy products
• Eggs
• Gluten-free oats
• Hard-shelled nuts
• Amaranth
• Butter and other vegetable oils
• Almond flour

Grains are food products rich in carbohydrates, fiber, protein, B vitamins, vitamin E, iron, zinc, copper, magnesium, and antioxidants. The consumption of whole grains is effective in regulating bowel movements and providing a prebiotic effect. Despite their benefits, the gluten protein found in grains can exacerbate the symptoms of wheat allergy, celiac disease, and other health issues. Therefore, it is recommended to follow diet programs that include gluten-free foods under expert advice. To gain more comprehensive information about the necessity, benefits, and drawbacks of gluten-free diets, it is advisable to consult with a dietitian or nutritionist.