Gluten: A Monster or Simply Misunderstood?

What is Gluten?

Gluten is a naturally occurring structural protein found in certain cereal grains, primarily in the wheat plant. It can also be found in barley, rye and triticale, which is a cross between the two.

Have you ever seen gluten-free bread at the store? On the outside it looks just like any other bread, but when you cut into it, it’s usually pretty dry and a lot of the time has more holes than actual bread. That’s because an essential binding agent is missing: gluten.

The reason flour, specifically wheat flour, is required in almost every recipe for breads and other baked goods is because the gluten acts as a ‘glue’. Gluten holds the dough together and helps it rise in the oven. Some recipes even include the addition of vital wheat flour, for extra shape. Without gluten, though not impossible, the making of a lot of baked goods becomes very difficult.

So, Why Can't Some People Eat Gluten?

In the human digestive tract, there is an enzyme called protease. The job of this enzyme is to break down the proteins that we eat. Gluten proteins, however, are highly resistant to protease. Because of this, gluten tends to make its way to the small intestine, undigested.

For most people, this is not a problem. The gluten passes through the rest of their digestive tracts and leaves their systems with ease. But for others – those with Celiac or gluten sensitivities – this undigested gluten can cause many problems, ranging from mild to severe.

Some common symptoms of gluten sensitivities are bloating, constipation, diarrhea, and even headaches. One of the most effective ways to avoid these symptoms is to simply not eat any gluten – though this sounds easier than it is.

Gluten-containing foods make up a large amount of food consumed in the United States and other western countries. The majority of packaged foods, as well, contain gluten.

Sometimes, grains that are naturally gluten-free may state on the nutrition labels that they still contain gluten because they were processed in the same factories as other gluten-containing foods. Common examples of this are oats and buckwheat flour.

Wheat is also sold in in many different forms, including wheat berries, semolina, farina, durum, spelt, faro, emmer, Eiken, udon, and Khorasan wheat (also known as Kamut).

Is Gluten Bad For You?

The short answer? No. For most people, foods containing gluten are perfectly fine to eat and are consumed without any discomfort. The problem only arises when a person has Celiac or a sensitivity to gluten.

Celiac is an inflammatory autoimmune disease, which involves many different systems in the body. It affects around 1% of the world’s population and is usually caused by either genetic or environmental factors, or a combination of the two.

Non-Celiac gluten sensitivity is more common and less serious than Celiac, though people with this sensitivity have similar symptoms to those with Celiac.

A third group of people who might have trouble consuming gluten are people who have been gluten-free for a while. Suddenly starting to eat gluten-containing foods again after not eating any for a while may cause some negative effects. This is because your body might not be used to having gluten in its system, so if you don’t have any sensitivities and would like to start eating gluten again, it is best to start slowly.

Disclaimer: This is not a medical article and does not seek to provide any medical advice. If you think you have a problem with the consumption of gluten, please contact a doctor for more specific and personalized information.

Sources

1. https://www.hopkinsmedicine.org/health/wellness-and-prevention/what-is-gluten-and-what-does-it-do
2. https://en.wikipedia.org/wiki/Gluten
3. https://www.healthline.com/nutrition/is-gluten-bad#intolerance