What Is Gluten?
Gluten is a group of proteins found in wheat, barley, and rye that gives bread its chewy texture and helps dough rise. About 1% of people have celiac disease and must strictly avoid gluten. Another 6% may have non-celiac gluten sensitivity. For the remaining 93%, gluten is not harmful and there is no proven benefit to avoiding it.
Key Takeaways
- Gluten forms when two wheat proteins (gliadin and glutenin) combine with water.
- Wheat allergy is different from celiac - an IgE-mediated allergic reaction to wheat proteins.
- Oats are naturally gluten-free but often contaminated; certified gluten-free oats are available.
Explanation
Gluten forms when two wheat proteins (gliadin and glutenin) combine with water. It creates an elastic network that traps gas bubbles from yeast, allowing bread to rise and giving baked goods their texture. This is why gluten-free bread often has a different, denser texture - recreating gluten's properties is difficult.
Celiac disease is an autoimmune condition where gluten triggers immune attacks on the small intestine lining, causing malabsorption and various symptoms. It affects about 1% of the population and requires strict, lifelong gluten avoidance. Even small amounts cause damage. Diagnosis requires blood tests and intestinal biopsy.
Non-celiac gluten sensitivity involves digestive symptoms from gluten without the autoimmune response or intestinal damage of celiac disease. Its prevalence is debated, and some symptoms may be caused by other wheat components (FODMAPs, amylase-trypsin inhibitors) rather than gluten itself. For most people, gluten-free diets offer no health benefit and may reduce fiber and nutrient intake.
Things to Know
- Wheat allergy is different from celiac - an IgE-mediated allergic reaction to wheat proteins.
- Oats are naturally gluten-free but often contaminated; certified gluten-free oats are available.
- Many processed foods contain hidden gluten in sauces, seasonings, and additives.