What Is Gluten: How It Can Impact Well-Being And What Foods It Is Found In

Whether it is an allergy, intolerance, or celiac disease, gluten can affect the life and health of some patients. Learn which foods contain this protein and how to replace it.

In recent years, gluten has gone from being a little-known food component to a recurring topic in homes, restaurants, and social media.

For some, it is simply a protein found in everyday foods such as bread and pasta. For others, it is the trigger for digestive problems, allergies and chronic diseases.

But what is gluten? How does it affect those who are sensitive to it and how can you identify if you belong to this group?

What is gluten and what is it used for?

Gluten is a protein found in cereals such as wheat, barley, and rye. According to nutritionist Monica Cristina Pinto, this protein “is responsible for giving elasticity to dough, which helps breads and pastas have their characteristic texture .” In other words, it’s what makes bread fluffy.

Although gluten is not essential for life, its presence in the diet is almost inevitable in societies where wheat is a staple food. However, for some people, this protein can trigger adverse reactions, from allergies to autoimmune diseases.

Allergy, intolerance, and celiac disease: What is the difference?

Not all reactions to gluten are the same. Gastroenterologist Luis Fernando Sandoval explains that there are three main conditions related to this protein:

Gluten allergy: This is an immunoglobulin E (IgE)-mediated reaction, similar to other food allergies. It can cause symptoms such as hives, swelling, or difficulty breathing.
Gluten intolerance: Also known as non-celiac gluten sensitivity, does not involve an autoimmune or allergic response, but can cause digestive discomfort, inflammation and other symptoms.
Celiac disease: This is an autoimmune disorder in which the body attacks the small intestine when gluten is ingested, damaging the intestinal villi and affecting the absorption of nutrients.

Gastroenterologist and endoscopist Alejandro Illescas add that “celiac disease has intestinal and extraintestinal manifestations, such as skin problems, osteoporosis and even infertility.”

Celiac disease or coeliac disease as an intestinal anatomy medical concept with normal villi and painful small intestine lining as an autoimmune disorder with 3D illustration elements. — Celiac disease damages the small intestine when the villi that line it do not absorb nutrients from food. (Photo Prensa Libre: Shutterstock)

How is it diagnosed?

Diagnosing these conditions requires specific tests. According to Pinto, “For gluten allergy, wheat-specific IgE tests or skin tests can be done. For celiac disease, blood tests are done that look for antibodies such as anti-tissue transglutaminase and, in some cases, an intestinal biopsy.”

Sandoval points out that “gluten intolerance is diagnosed by exclusion: if it is not an allergy or celiac disease, but the patient improves by eliminating gluten, then it is an intolerance.”

Warning signs

Symptoms vary depending on the condition, but the most common include:

Abdominal distension and gas
Diarrhea or constipation
Fatigue and anemia
Skin rashes
Joint pain

Illescas warns that “some patients do not have digestive symptoms, but have problems such as osteoporosis or infertility, which makes diagnosis difficult.”

What foods contain gluten?

In diets, gluten is present in many foods consumed daily. Pinto lists some:

Bread
Cookies
Cakes
Empanadas
Pasta
Breakfast cereals
Industrialized sauces and dressings
Beer and malts
Some granolas
Some oats

Sandoval adds that “cross-contamination is a common problem. For example, a mill that processes wheat and corn can contaminate naturally gluten-free foods.” In addition, this cross contamination can also occur in the kitchen, which is why it is essential to use different utensils if any member of the family is intolerant to this protein.

Man with different types of bread. Bakery products on dark background. — The presence of gluten in the diet is almost inevitable in societies where wheat is a staple food. (Photo Prensa Libre: Shutterstock)

How to replace gluten in the diet?

Eliminating gluten does not mean giving up a balanced diet. Pinto recommends:

Eat carbohydrates such as rice, quinoa, beans and lentils.
Choose corn, potato, or rice flour.
Read labels to avoid products with hidden gluten.

Experts agree that there is no need to eliminate gluten if there is no medical condition that justifies it. “Gluten is not bad for those who tolerate it well,” says Sandoval. However, if there is any suspicion that it is affecting your health, it is best to consult a specialist.