Grains are one of the most consumed food groups in our daily diet. Gluten, as you can guess from the title, is a protein complex found in most grains. We can say that wheat, barley, and small amounts of oats are grains that contain gluten. From time to time, food groups that are said to be harmful and even metaphorically portrayed as ‘monsters’ become the agenda. Nowadays, the most frequently heard topic is “gluten-free diet.” We frequently come across articles with titles such as “Is gluten-free diet a trend or a treatment method?” in health and nutrition publications. Today, we will shed light on the topic of gluten-free diet, which we frequently hear about.

“Our soft and fluffy bread, cakes exist because of it!”

Gluten is derived from Latin “glue” and means glue. Gluten is composed of glutenin and prolamin proteins. Glutenin and prolamin proteins are present in equal amounts in wheat, barley, and rye. When this structure combines with water, it forms the adhesive and elastic gluten that holds the dough together without falling apart and allows it to rise. Without gluten, the dough does not rise enough and easily crumbles. You can think of a bread made from pure corn flour or a gluten-free bread if it comes to your mind. Corn and rice also contain these two proteins, but not in equal amounts. Therefore, gluten formation is not observed in these two foods, and bread made from pure corn flour or gluten-free flour does not rise and easily crumbles.

So, which foods do we get gluten from in our daily diet?

Bread, flour, bulgur, and pasta are the first gluten-containing foods that come to mind for most of us as essential parts of our meals. In addition to these foods, gluten is present in many other foods under different names due to its thickening properties. Examples of these include malt, starch, hydrolyzed vegetable protein, thickener, and stabilizer.

All types of wheat (bran, couscous, durum, semolina, etc.), wheat starch, barley, rye, any food containing wheat (flour, bulgur, pasta, etc.), and products made from them (bread, pita, lavash, pastries, biscuits, etc.) contain gluten. Additionally, many packaged and processed foods, ready-made sauces, soups, gum, confectionery, seasoned nuts, certain alcoholic beverages (beer, whiskey), some medications, and cosmetic products also contain gluten.

“We’ve cut out gluten from our lives, we don’t bring it into our homes.”

Since the gluten-free diet is one of the popular approaches these days, I assume that many of you have embarked on this path to achieve goals such as weight loss and healthy, clean eating. In fact, gluten-free diet is essential for some individuals, rather than just a weight loss goal. Celiac disease is an immune system disorder (autoimmune disease) that occurs in the small intestine due to gluten consumption. Immune system cells render the enzyme that breaks down gluten ineffective. This leads to both digestive and absorption disorders. As a result, serious health problems affecting a person’s life, such as bloating, gas, severe diarrhea, nutrient-vitamin-mineral deficiencies, joint pain, skin problems, autoimmune diseases, and growth retardation, are encountered.

Wheat allergy and non-celiac gluten sensitivity are also health issues associated with gluten. Non-celiac gluten sensitivity is believed to be unrelated to the immune system or allergic in nature and can be treated with healthy eating and necessary adjustments. The most common clinical symptoms of gluten sensitivity are abdominal pain, abdominal bloating, gas, diarrhea, or constipation. In addition to these, fatigue, leg pain, headaches, rashes, and signs of depression can also be observed. In these individuals, celiac tests come back negative. However, when gluten is removed from their diet, their symptoms disappear. Therefore, a gluten-free diet is also used for diagnosis.

Recent studies have linked not only celiac disease, gluten sensitivity, and wheat allergy but also Hashimoto’s thyroiditis, irritable bowel syndrome, migraines, autism, obesity, and depression to gluten consumption, showing that a gluten-free diet can alleviate certain symptoms associated with these diseases.

“Is it a trend or a treatment method?”

Gluten-free diet is known as a proven nutritional treatment for conditions related to gluten, such as wheat allergy and celiac disease, which affect the immune system. Additionally, the effectiveness of a gluten-free diet in reducing symptoms of gluten sensitivity, certain neurological disorders, migraines, depression, and autism has been observed.

In recent years, gluten-free diet has become a popular dietary model, even for individuals without any medical condition. However, following a gluten-free diet without proper knowledge can lead to a diet high in saturated fat, calories, and low in fiber content. It can also result in micronutrient deficiencies, such as B vitamins, iron, and folate. Furthermore, the challenges of accessibility to gluten-free products, the potential impact on an individual’s psychology and social life, as well as the higher cost of gluten-free products, should be taken into consideration.

Registered Dietitian Asunur Özkaldım

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