Gluten has been a hot topic in the world of food and nutrition in recent years. While some people absolutely need to avoid it, others believe that it’s a healthier option.

But how much do we really know about gluten and its effects on our health? In this article, we’ll dive into the basics of gluten, what it is, what foods contain it, and who should avoid it.

What is Gluten?

Simply put, gluten is a protein found in wheat, barley, rye, and other related grains. It is what gives bread its chewy texture and helps it rise.

Gluten comes in two forms: gliadin and glutenin, and is often found in foods like pasta, bread, cereal, and pastries.

Foods that Contain Gluten

For people who suffer from celiac disease or gluten intolerance, it can be a challenge to avoid foods that contain gluten. These include:.

Wheat-based flours (wheat, spelt, kamut)
Barley
Rye
Beer (unless it’s specifically gluten-free)
Oats (unless they are gluten-free)
Pasta
Bread
Pastries
Cereal
Pizza
Cakes and cookies
Sauces and gravies
Crackers and pretzels
Soy sauce
Processed foods (like soups, snack foods, and deli meat)

Who Should Avoid Gluten?

For people with celiac disease, gluten can wreak havoc on their digestive system, causing symptoms like bloating, diarrhea, abdominal pain, and fatigue.

Eating gluten can also damage the lining of their small intestine, leading to long-term health problems. According to the Celiac Disease Foundation, around 1% of the population has celiac disease.

For those with gluten sensitivity, symptoms can range from mild discomfort to more severe digestive issues, skin rash, and joint pain.

While gluten sensitivity is not as well understood as celiac disease, some experts believe that it affects up to 6% of the population.

Aside from those with celiac disease or gluten sensitivity, there isn’t any solid scientific evidence to support the idea that a gluten-free diet is healthier for the general population.

Going Gluten-Free: The Benefits and Risks

While going gluten-free might be necessary for some, it’s important to be aware of the benefits and risks involved.

For instance, avoiding foods that contain gluten can lead to a healthier diet overall, as it often means cutting out processed and junk foods. However, it’s important to be mindful of what you’re replacing it with. Many gluten-free products are highly processed and loaded with sugar and unhealthy fats.

On the other hand, a gluten-free diet can also lead to nutrient deficiencies since many grain-based foods are fortified with important vitamins and minerals like iron and folate.

Additionally, some gluten-free products may be higher in calories than their gluten-containing counterparts, which can lead to weight gain.

Conclusion

Gluten is a protein found in wheat, barley, and rye that can cause digestive issues for those who suffer from celiac disease or gluten sensitivity.

While some people choose to avoid gluten for dietary reasons, there is no solid evidence to support the idea that it’s healthier for the general population to do so.

If you experience symptoms after eating foods that contain gluten, consult with your doctor to determine if you have celiac disease or gluten sensitivity, and work with a registered dietitian to ensure that you’re still getting all of the nutrients you need for optimal health.