GLUTEN

1. THE DEFINITION OF
GLUTEN
Gluten is a general name for the proteins found in wheat, rye, barley and triticale (a cross between
wheat and rye) [3].
In wheat, gluten is composed of two main proteins — glutenin and gliadin.
Glutenin dissolves in water and is responsible for the strength and elasticity of the dough made from
wheat flour. Gliadin is insoluble in water and is an essential component that gives bread its ability to rise
properly during the baking process [4].
Gluten helps foods maintain their shape, acting as a glue that holds food together.
The name gluten comes from the Latin word for “glue” [5].
Gluten is commonly used as an additive in processed foods for improved texture, moisture retention
and flavor.5
2. THE MOST COMMON
FOOD SOURCES OF GLUTEN
Wondering how prevalent gluten is in your daily diet?
UNLESS THEY ARE LABELED “GLUTEN-FREE,” THE FOLLOWING ARE
THE 8 MOST COMMON SOURCES OF GLUTEN ACCORDING TO WEBMD
[6]:
· Bread: Bread, rolls, buns, bagels, biscuits and flour tortillas
· Baked Goods: Cake, cookies, doughnuts, muffins, pies, pancakes and waffles
· Pasta: Spaghetti, fettuccine, macroni, lasagne and ravioli
· Cereal: Many breakfast cereals and oats are often raised and processed with wheat, so unless
they are labeled gluten-free, oat products will also contain gluten
· Crackers: Crackers, pretzels and chips that have seasonings made with malt vinegar or wheat
starch
· Beer: Beer and some liquors have added wheat
· Gravy: Powdered gravy mixes, gravies and oven-ready meals containing gravy
· Soup: Many canned and boxed soups use wheat flour as a thickening age nt
3. LESS OBVIOUS SOURCES
OF GLUTEN
Gluten also shows up in many unexpected places.
It’s in processed meat, reconstituted seafood and vegetarian meat substitutes.
You’ll also find gluten in soy sauce and most salad dressings.
Where else?
More often than not, french fries are fried in batter containing wheat flour or get contaminated from
fryers used for food items that contain gluten.
Even energy bars often use oats that are not gluten-free.
Because of its versatility, gluten is used as a thickener, emulsifier and gelling agent in candies, ice cream,
butter, seasonings, stuffings and marinades.
And you can even find it as a filler and a coating in medications or confectionary [7].
Additional places gluten could show up include lipstick, lip gloss, lip balm, or other cosmetic, oral care
and dental products, communion wafers, herbal or nutritional supplements, vitamins, supplements and
even Play-Doh [8].
It’s easy to consume a lot of gluten without realizing it.
The average daily gluten intake in a Western diet is thought to be 10–40 g/day.
This figure is based on the amount of gluten in an average slice of whole wheat bread, which contains
around 4.8 grams of gluten, and the amount of gluten in a serving of pasta, which is roughly 6.4 grams of
gluten [9].
A tiny fraction of that amount, 10 milligrams of gluten per day, or basically a small plate with very few
breadcrumbs, is generally considered by experts to be a safe amount for individuals with celiac disease
[10].
In other words, if you have celiac, stay far away.