Gluten is classified as a protein found in many cereals. However, wheat from the cereal group is the most common in terms of consumption.
Although the harm of gluten to the human body is constantly emphasized, some studies have found that it minimizes the risk of stroke and the negative effects of various heart diseases. For this reason, people with celiac diseaseoften prefer a gluten diet.
Which Foods Contain Gluten?
Gluten , which is found in many foods, is a raw material used in many areas, especially bakery products and fish feed.
In addition, gluten is not only found in cereals, but it is also a source of protein that can be used for different purposes and added externally. For example, you may find gluten in a spice mixture or sauce that you use to flavor food. For this reason, you should always read the product content, especially when shopping for packaged, processed foods.
The cereals that contain gluten are as follows;
- Wheat Flour, Wheat Starch, Brown Flour, Spelt Wheat, Wheat Extract
- Rye, Barley
- Bread, Pita and Lavash
- Pastry, Cake and Pie
- Breakfast Cereal
- Cookies, Biscuits and Crackers
- Packaged French Fries and Chips
- Bulgur, Bran, Semolina
- Pasta, Noodles, Cereals
- Broth, Processed Meat
- Meat or Seafood Imitations
- Spice Blends
- Soups and Mixtures
- Vinegar (fully distilled vinegars are gluten-free)
- Gum
- Soy Sauce, Salad Dressings
- Dried Nuts with Sauce
- Couscous
- Semolina
NOTE : Sincegluten has stabilizing and thickening properties, it is not known for certain whether it is present in any food. Therefore, even if gluten is not naturally present in a food, gluten may have been added during the processing of the food.
Gluten Free Food Labels
For people with celiac disease, gluten and wheat sensitivity, it is important to pay attention to the labeling of gluten content when purchasing food.
If a person wants to adopt a gluten-free diet, it is difficult to know whether gluten has been added to a product during processing. For this reason, many businesses and health authorities have started to work on gluten-free food labels.
Sweeteners made from substances such as glucose syrup or maltodextrin are excluded from this labeling method. This is because gluten cannot be detected in these products.
NOTE : Foods are gluten-free if they contain less than 20 milligrams of gluten per kilogram. In addition, manufacturers can indicate the phrase "cross wheat grain" (Cross Grain) on the packages provided by celiac associations.
Here are the tips you need if you want to buy gluten-free foods;
- The simplest way to identify gluten-free foods is to look for the phrase " gluten-free " on the package outside the product. In addition, the presence of the " wheat spike " symbol or cross grain on the package also indicates that the product is gluten-free.
- If you cannot find the list of ingredients on the product, it is better not to buy the product.
- If there are names such as " starch " or " processed starch " on the label of the product, it indicates that the product is gluten-free.
For Which Medical Conditions Is a Gluten-Free Diet Necessary?
Although gluten has positive effects on human health, it is known as a food that can also have negative effects. Experts try to improve the quality of life of people with certain ailments by preparing a gluten-free diet list.
These conditions are generally Celiac disease, gluten intolerance, wheat allergy and irritable bowel syndrome.
Let's get to know these diseases and take precautions accordingly;
CELIAC DISEASE :
Celiac is defined as a type of intestinal disease. In other words, it is known as a lifelong malabsorption of gluten found in foods such as wheat, barley, rye and barley in the small intestine in the human body.
Celiac disease, which is a genetic disease, is a condition found in almost every person. According to the researches, it affects approximately 1 to 3 percent of the human population. In addition, it has been determined after research that celiac disease can occur not only due to genetic causes but also due to environmental factors.
Even if research is still ongoing for the treatment ofceliac disease, the most common and preferable treatment method for people is the gluten-free diet. Therefore, it is more accurate for people diagnosed with celiac disease to follow a gluten-free diet prepared by the doctor.
NOTE: When celiac patients consume gluten foods, their small intestines are destroyed. This destruction can cause irreversible fatal damage. Therefore, they should follow gluten-free diet programs.
NON-CELIAC GLUTEN SENSITIVITY (GLUTEN INTOLERANCE):
There are many people who react negatively to gluten even if they do not test positive for celiac disease. This condition is called non-celiac gluten sensitivity.
Non-celiac gluten sensitivity is estimated to be about 13% of the population. The main symptoms experienced by people with this type of gluten sensitivity are
- Watery stools
- Abdominal pain
- Abdominal bloating
- Depression
There are experts who believe that non-celiac gluten sensitivity is not a real condition. They recognize that it is caused by factors related to non-gluten substances or psychological factors
Experts tested about 400 people with suspected non-celiac gluten sensitivity. They found that 26 of these people had celiac disease, 2 had wheat allergy, and 27 had symptoms that improved with a gluten-free diet. This means that only 55 out of 400 people (14.5%) who were thought to be gluten intolerant had problems with gluten, but experts do not have enough information about the exact causes of gluten intolerance, even though research such as this has been done. The available treatment is to integrate a gluten-free diet into the patient's life.
WHEAT ALLERGY :
People with wheat allergy are not exactly included in the group of people with gluten intolerance, but it is similar to non-celiac gluten sensitivity.
Patients with wheat allergy are sensitive not only to gluten protein but also to wheat grain. For this reason, patients with wheat allergy should avoid wheat. However, consuming grains such as barley or rye does not pose any problem.
Most patients with wheat allergy follow a gluten-free diet. This is because the two components are very closely related and interconnected and are found together in many similar foods.
IRRITABLE BOWEL SYNDROME :
The following symptoms are observedin irritable bowel syndrome ;
- Abdominal pain
- cramp
- bloating and gas in the abdomen
- Diarrhea
The impact of these symptoms can often be managed through diet, lifestyle changes and stress management. It is interesting to note that some individuals with irritable bowel syndrome have benefited from a gluten-free diet.
In our content, you can learn about these diseases as well as what gluten-free foods are. In this way, you will both recognize your disease and take precautions accordingly if you have this disease.
Therefore, it is useful to mention gluten-free foods in the form of substances;
- Corn
- Rice
- Quinoa
- Chia
- Flaxseed
- Carob
- Tambourine
- Buckwheat
- Amaranth
- Oats (even if they do not naturally contain gluten, they may have been processed with gluten).
There are also many healthy foods that do not naturally contain gluten;
- Meat and seafood
- Egg
- Milk products
- Various fruits
- Various vegetables
- Legumes
- Nuts
- Various oils
NOTE: With the exception of beer, most beverages do not contain gluten protein.
How to follow a gluten diet?
Gluten diet is applied for the disease we callgluten intolerance. Although the implementation of this diet seems difficult, it is known as the preferred diet of many people. It is recommended that you do not consume cereals and grain products during this diet process.
One of the lists that can serve as an example of a gluten diet is the following;
- Breakfast; 1 omelet or egg (boiled), fat-free cheese, cucumber, pepper, celery and green pepper, walnuts, hazelnuts, almonds
- Snack; 2 buckwheat crackers, hummus or avocado, roasted eggplant
- Lunch: meat and vegetables, legumes and cereals
- Snack; vegetable meal or crackers and walnuts, raw nuts
- Evening meal; fish meat or chicken + salad.
NOTE: It is a better behavior for people who follow this diet to remove sugar from their lives.
After following the gluten diet;
- Your intestines start to work healthy
- You start to lose weight
- Increased energy
- Reduced muscle pain
- You will take precautions against diabetes.
NOTE: One of the biggest mistakes in a gluten-free diet is unknowingly mixing gluten-free and gluten foods together. You need to pay attention to small details such as mixing a vegetable dish with a spoon you roast flour with, or toasting with gluten-free bread in a toaster where you make toast with regular bread.
NOTE: Our experts do not recommend that you separate your own tools and utensils in cooking as much as possible while on a gluten-free diet and do not use wooden spoons that can keep gluten on them for a long time.
What are the Common Symptoms of Gluten Intolerance?
Non-celiac gluten sensitivity (gluten intolerance) is defined as the inability to tolerate gluten inindividuals with symptoms similar to celiac disease.
Early research suggested that non-celiac gluten sensitivity (gluten intolerance) is a type of allergic reaction and a genetic disorder.
Known symptoms of gluten intolerance include
- Migraine
- Depression and anxiety
- Blurred consciousness
- Extreme fatigue
- Hormonal problems
- Skin redness
- Unexplained weight loss and weight gain
- Gastrointestinal symptoms
- Keratosis pilaris
- Fibromyalgia
- Neurological symptoms
- Autoimmune diseases
How to act in case of suspected gluten intolerance?
People with gluten intolerance should definitely consult their physician and obtain information from that physician before eliminating gluten from their lives. Because it is seen that the gluten-free diet list applied as a result of the test stages of patients with gluten intolerance when they go to the hospital does more harm than good.
Patients may experience symptoms similar to those of gluten intolerance. These symptoms sometimes indicate that the person is a harbinger of different diseases. For this reason, the most appropriate step is firstly, the patient should not diagnose himself/herself and secondly, he/she should consult his/her doctor as soon as possible and apply a treatment method accordingly.