What is gluten?
Gluten is a group of proteins of plant origin found in the endosperm of various cereals, including wheat, rye and barley.
There are individuals with celiac disease and others with gluten sensitivity, but neither of these diagnoses is classified as a food allergy.
In the case of a food allergy, for example wheat allergy, this is an adverse health reaction that occurs when the immune system mistakenly recognizes a food as an aggressor to the body.
This reaction can occur through ingestion, skin contact or inhalation.
Main symptoms
The classic symptoms are mostly gastrointestinal – such as abdominal pain, constipation, flatulence, nausea, weight loss and diarrhea.
In the case of celiac disease, more than half of individuals have signs and symptoms such as:
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Anemia;
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Dermatitis herpetiformis (bullous lesions on the skin);
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Lesions in the mouth;
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Tiredness;
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Tingling in the hands and feet;
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Mood swings;
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Joint pain;
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Irregular menstruation;
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Growth problems in children.
In which foods can we find gluten?
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Rye
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Broa;
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Rye bread;
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Bread mix
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Barley
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Durum wheat
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Spaghetti (all shapes)
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Normal wheat
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Bread
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Toast
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Cookies
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Breakfast cereals
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Pastries
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Breadcrumbs (rissoles, croquettes, etc);
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Quiches, puff pastry, fresh pasta;
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Wheat flour (wholemeal or refined);
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Wheat bran;
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Oats – if contaminated
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Others:
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Malt aroma;
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Sprouted oats;
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Boulgour or bulgur;
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Sprouted rye;
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Pearled barley;
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Sprouted barley;
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Couscous;
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Among others.
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Can I consume gluten sporadically?
Even consuming minimal or sporadic amounts can be harmful and result in symptoms for the individual.
When I go out for a meal, how do I deal with it?
Recent regulations oblige catering establishments to provide information on the presence of the main allergens on their menus.
If this information is not available, always ask questions to find out if the meal is safe to eat.
What are the alternatives?
The only treatment is total avoidance, i.e. eliminating gluten-containing foods from the diet completely.
Nowadays, there are products labeled “gluten-free”, “gluten-free”, “gluten free”, which indicates that they are suitable for people who cannot include gluten in their diet.
However, products that apparently don’t appear to be sources of gluten, you should bear in mind that during production, cross-contamination can occur when the same production line is used for different foods.
In these cases, the allergen is labeled with the words “may contain traces of gluten”.
The trick is to read labels carefully and look for possible hidden sources.
Favor cereals and pseudocereals that are naturally gluten-free in your diet, such as corn, quinoa and buckwheat, legumes (beans, peas, etc.) and alternatives such as tapioca (cassava root) can be a great choice for breakfast and snacks.
The remaining food groups, such as fruit, dairy products, meat, hake and eggs, and fats and oils, are made up of foods that are naturally gluten-free in their unprocessed form.
This guarantees a varied and safe gluten-free diet.
