Why Gluten is Bad for You: Understanding Its Risks and Hidden Sources

Gluten, a protein found in wheat, barley, and rye, has become a controversial topic in the world of health and nutrition. While some individuals can tolerate gluten without issue, many people suffer from adverse effects ranging from mild digestive discomfort to severe autoimmune reactions. Gluten consumption is particularly harmful to individuals with celiac disease, non-celiac gluten sensitivity (NCGS), and wheat allergies, but emerging research suggests that even those without diagnosed conditions may experience negative consequences from gluten exposure.

Modern wheat has three times the amount of gluten than ancient grains, an amount that our bodies are just not equipped to process. One of two protein components within gluten called gliadin is responsible for interacting with gut bacteria and thus irritating the gut lining. This irritation causes inflammation which is a culprit for a host of GI symptoms. This irritation can often trigger autoimmune responses and help contribute to food sensitivities. In individuals with celiac disease, gliadin damages the small intestine by provoking an immune response that attacks the lining of the gut. This can lead to malabsorption of essential nutrients, digestive distress, and long-term health complications such as osteoporosis, neurological disorders, and an increased risk of other autoimmune diseases. Even in those without celiac disease, gluten has been shown to cause intestinal permeability (commonly known as "leaky gut"), which allows toxins and undigested food particles to enter the bloodstream, potentially leading to inflammation and systemic health issues.

Additionally, many people experience non-celiac gluten sensitivity (NCGS), which can cause symptoms like bloating, fatigue, brain fog, and joint pain. Unlike celiac disease, NCGS does not result in intestinal damage, but it can still significantly impact overall health and well-being. Moreover, wheat allergies and sensitivities can lead to allergic reactions such as rashes, respiratory distress, and anaphylaxis, making gluten-containing foods dangerous for affected individuals.

A key issue with avoiding gluten is the hidden sources of wheat derivatives and cross-reactive foods. Common names for wheat derivatives include semolina, durum, spelt, kamut, farina, graham flour, triticale, and hydrolyzed wheat protein. Additionally, gluten can be found in unexpected places such as soy sauce, salad dressings, soups, and processed foods labeled as “natural flavors.” Wheat derivatives can look like this: 

Wheat derivatives are ingredients derived from wheat that may contain gluten, posing challenges for individuals with celiac disease, non-celiac gluten sensitivity, or wheat allergies. These derivatives are commonly found in various food products and can appear under different names. Below is a comprehensive list of wheat derivatives:

• Wheat Flour: Ground wheat used in baking and cooking.
• Whole Wheat Flour: Flour made from the entire wheat kernel.
• Enriched Flour: Wheat flour with added nutrients.
• White Flour: Refined wheat flour with the bran and germ removed.
• Graham Flour: A coarse-ground whole wheat flour.
• Durum Flour: Milled from durum wheat, commonly used in pasta.
• Semolina: Coarse particles of durum wheat used in pasta and couscous.
• Farina: Milled wheat used in hot cereals.
• Spelt: An ancient wheat variety.
• Kamut: Another ancient wheat grain.
• Einkorn: One of the earliest cultivated forms of wheat.
• Emmer: An ancient wheat species.
• Triticale: A hybrid of wheat and rye.
• Bulgur: Parboiled and cracked wheat kernels.
• Couscous: Granules made from semolina wheat.
• Wheat Bran: The outer layer of the wheat kernel, rich in fiber.
• Wheat Germ: The nutrient-rich embryo of the wheat kernel.
• Wheat Starch: A carbohydrate extracted from wheat, used as a thickener.
• Hydrolyzed Wheat Protein: Used in processed foods and personal care products.
• Vital Wheat Gluten: Concentrated gluten protein used to improve dough elasticity.
• Modified Wheat Starch: Chemically altered wheat starch used as a food additive.
• Wheat Berries: Whole, unprocessed wheat kernels.
• Wheat Malt: Malted wheat used in brewing and baking.
• Wheat Grass: Young wheat plants; while gluten-free, cross-contamination is possible.
• Wheat Germ Oil: Oil extracted from wheat germ.
• Wheat Extract: Concentrated flavoring derived from wheat.
• Wheat Protein Isolate: Highly concentrated wheat protein.
• Wheat Enzymes: Enzymes derived from wheat, used in food processing.
• Wheat-Based Dextrin: A carbohydrate derived from wheat starch.
• Wheat-Based Glucose Syrup: Sweetener made from wheat starch.
• Wheat-Based Maltodextrin: A polysaccharide used as a food additive.
• Wheat-Based Caramel Color: Coloring agent that may be derived from wheat.
• Wheat-Based Monosodium Glutamate (MSG): Flavor enhancer that can be derived from wheat.
   

Where is the Gluten? 

 Wheat and its derivatives are prevalent in a wide array of food products, making it essential for individuals with celiac disease, gluten sensitivity, or wheat allergies to identify and avoid them. Beyond obvious sources like bread and pasta, wheat derivatives often appear in less apparent products. Here's a comprehensive list of such items:

Baked Goods‍

• Bread, bagels, muffins, cakes, cookies, pastries, and pies typically contain wheat flour.

Pasta and Noodles‍

• Most traditional pastas, including spaghetti, macaroni, and udon noodles, are made from wheat.

Breakfast Cereals‍

• Many cereals contain wheat or barley malt flavoring.

Snacks‍

• Crackers, pretzels, granola bars, and certain chips may include wheat-based ingredients.

Sauces and Gravies‍

• Soy sauce, teriyaki sauce, and various gravies often use wheat as a thickener or flavor enhancer.

Soups‍

• Some canned or packaged soups use wheat flour as a thickening agent.

Processed Meats‍

• Lunch meats, sausages, and meat substitutes might contain wheat-derived fillers or binders.

Dairy Products‍

• Certain ice creams and yogurts may have additives derived from wheat.

Beverages‍

• Beer, malt beverages, and some coffee substitutes are brewed from grains containing gluten.

Confectioneries‍

• Candies, chocolates, and licorice can include wheat-based ingredients.

Seasonings and Spice Mixes‍

• Some seasoning packets and spice blends use wheat flour to prevent clumping.

Fried Foods‍

• French fries and other fried items may be coated with batter containing wheat flour or cooked in oil shared with wheat-containing foods.

Salad Dressings and Marinades‍

• Certain dressings and marinades utilize wheat-based thickeners or flavorings.

Imitation Seafood‍

• Products like imitation crab meat often contain wheat-derived fillers.

Alcoholic Beverages‍

• Most beers, ales, lagers, and malt beverages are made from barley, which contains gluten.

It's essential for individuals sensitive to gluten or wheat to read ingredient labels carefully and be aware of these derivatives, as they can be present in various processed foods, sauces, and even personal care products.

But Wait, there's more...

Cross-reactive foods are another concern, as some foods contain proteins similar to gluten that can trigger immune responses. These include dairy, oats, corn, rice, millet, sorghum, instant coffee, soy, yeast, and chocolate. People with gluten sensitivity or have unexplainable GI issues may find that eliminating these foods helps alleviate symptoms. A full list of cross-reactive foods includes:

• Amaranth
• Buckwheat
• Chocolate
• Coffee
• Corn
• Dairy, i.e. milk and cheese (alpha-casein, beta-casein, casomorphin, butyrophilin, whey protein)
• Egg
• Hemp
• Millet
• Oats
• Potato
• Rice
• Sesame
• Sorghum
• Soy
• Tapioca
• Teff
• Yeast

In conclusion, gluten presents health risks for many individuals, particularly those with autoimmune conditions, sensitivities, and allergies. Avoiding gluten and its cross-reactive foods while being aware of hidden wheat derivatives can help improve digestion, reduce inflammation, and promote overall health.

Sources:

• Celiac Disease Foundation
• Medical News Today
• Gluten Intolerance Group