Facts on Gluten

What is gluten?

Gluten is an elastic protein found in various grains (wheat, rye, barley, oats, etc.) that acts as a binding property in dough to prevent crumbling. Gluten is responsible for giving dough a spongy and elastic texture. It also acts as a thickening agent in various products.

Where is gluten found?

Gluten can be found in breads, cakes, pastries, cookies, biscuits, crackers, battered foods, cereals, snack goods, pastas, pizza, soups, gravies, sauces, processed meats, pickles, sweets, instant pudding and sometimes chocolate.

How does gluten affect health?

Our intestines absorb nutrients through our villi. Repeated exposure to gluten can damage this absorptive surface resulting in inefficient nutrient absorption. Once damage is detected the body produces antibodies to attack the undigested food that is entering the bloodstream and can be a major cause of many autoimmune diseases.


Gluten sensitivity can often be asymptomatic and can be related to a variety of health conditions. Since gluten is found in so many commonly used products, it can often be the hidden culprit in many conditions.


How do I know if I am gluten sensitive?


Bloating after eating grain or starch is a hallmark symptom of gluten sensitivity. Further progression may also lead to environmental sensitivities such as perfumes or paint fumes.


Gluten-containing ingredients:


Barley, Bulgur (parboiled wheat, tabouli), corn, cornmeal, cornstarch, polenta (unless it's organic), couscous (including whole wheat), Durum (pasta, bread), Graham flour (graham crackers, pie crust), Kamut (cereals, cracked wheat), Malt, malt extract, malt syrup, malt flavouring (made from barley. Found in beer, bagels, and is a common source of sugar), oats, oat bran, oat syrup (cereals, bread), rye (bread, rye beer, some whiskies and vodkas), semolina (pasta, cream of wheat, farina, pudding, couscous, halva, sooji, rava), Spelt (breads, cereals), triticale, wheat (breads, most baked goods, cereals, beer, gravy, pizza, bread crumbs, battered foods), wheat brain, wheat germ.


Gluten-free ingredients:


Amaranth, Arrowroot flour, bean flours, buckwheat, kasha, corn (organic only), cream of tartar, dal, flax, millet, potato flour, potato starch, quinoa, rice, rice bran, rice flour rice starch, soy flour, tapioca flour, tapioca starch.


Reference: Healthy Shopper Team at Naturally Savvy (www.naturallysavvy.com)