What Is Gluten and What Does It Do?

Understand what gluten is, how it affects health, who should avoid it, and the realities behind gluten-free diets.

By Medha deb

Created on Oct 3, 2025

Understand what gluten is, how it affects health, who should avoid it, and the realities behind gluten-free diets.

What Is Gluten?

Gluten is a group of natural proteins found primarily in certain cereal grains. The two main proteins, gliadin and glutenin, are especially abundant in wheat, but they’re also present in grains like barley and rye. When flour from these grains is mixed with water, these proteins combine to form gluten, creating a sticky network that gives bread its structure, elasticity, and ability to rise during baking.

How Does Gluten Work in Foods?

Gluten’s unique properties allow it to trap air bubbles during breadmaking, resulting in fluffy, chewy baked goods. Without gluten, bread would be denser and lack the characteristic chewy texture many people enjoy. Here’s how gluten functions in popular foods:

Bread and Pizza Dough: Gluten develops during kneading, creating a stretchy, elastic dough.
Pasta: Gives pasta its firm bite after cooking.
Cakes and Muffins: Provides structure to baked goods, helping them rise and retain moisture.

Besides baking, gluten is used to stabilize and thicken sauces, soups, and even certain processed foods due to its binding properties.

Where Is Gluten Found?

Gluten is primarily found in:

Wheat (including spelt, durum, semolina, farro, and bulgur)
Barley
Rye
Triticale (a wheat-rye hybrid)

Many processed and packaged foods may contain hidden sources of gluten. Some surprising examples include:

Salad dressings and sauces (as a thickener)
Soups (using wheat-based thickeners)
Flavored chips and crackers
Processed meats (like sausages or meatballs)
Beer (brewed from gluten-containing grains)

It’s important to note that while something labeled wheat-free may be free from wheat, it isn’t necessarily gluten-free, as other grains like barley or rye could still be present.

Why Do Some People Avoid Gluten?

Gluten is generally harmless for most people. However, medical conditions can make gluten consumption harmful for others. Key reasons for avoiding gluten are:

Celiac Disease: An autoimmune disorder where ingestion of gluten causes the immune system to attack the small intestine, damaging its lining and impairing nutrient absorption. Even tiny amounts can trigger serious health issues.
Non-Celiac Gluten Sensitivity: Individuals experience symptoms similar to celiac disease, such as bloating, abdominal pain, and fatigue, but without the autoimmune response or intestinal damage. Symptoms improve when gluten is avoided.
Wheat Allergy: An allergic response to proteins in wheat (which may include, but is not limited to, gluten). Symptoms can range from mild (rash, digestive upset) to severe (anaphylaxis).

People with these conditions must avoid gluten completely to stay healthy. For others, removing gluten from the diet generally offers no proven health benefits.

Celiac Disease: The Science and Symptoms

Celiac disease is a chronic autoimmune disorder triggered by gluten consumption. When a person with celiac disease eats gluten, their immune system mounts an attack on the small intestine, specifically damaging the villi, which are tiny projections that absorb nutrients. This leads to nutrient deficiencies and a host of symptoms.

Classic Symptoms:
- Chronic diarrhea
- Abdominal pain and bloating
- Weight loss
- Fatigue
- Anemia
Less Common Symptoms:
- Skin rashes (dermatitis herpetiformis)
- Headaches
- Joint pain
- Infertility
- Osteoporosis

Some people with celiac disease have few or no symptoms, making diagnosis challenging. A blood test for specific antibodies is used for initial screening, usually followed by a biopsy of the small intestine for confirmation.

Other Conditions Related to Gluten

Non-Celiac Gluten Sensitivity (NCGS): People may have digestive or non-digestive symptoms after eating gluten, but without the immune reaction or tissue damage seen in celiac disease.
Wheat Allergy: Involves an immediate allergic reaction to wheat proteins, which can be life-threatening but is different from celiac disease or NCGS.

What Is a Gluten-Free Diet?

A gluten-free diet involves eliminating all foods and ingredients that contain gluten. This requires careful reading of labels, as gluten can appear in less obvious foods. People with celiac disease, wheat allergies, or gluten sensitivities must strictly adhere to this diet to avoid health complications.

Gluten-Free Grains and Foods

Rice
Corn (maize)
Quinoa
Millet
Buckwheat
Sorghum
Amaranth
Oats (labeled gluten-free, as cross-contamination with wheat is common)

Many whole foods are naturally gluten-free, such as fruits, vegetables, fresh meats, fish, eggs, legumes, nuts, and seeds. Foods that are processed or packaged are more likely to contain hidden sources of gluten.

Is Gluten Bad for You?

For the majority of people, gluten is not harmful. There’s no scientific evidence that gluten-free diets are inherently healthier for the general population. In fact, unnecessary removal of gluten may lead to:

Reduced intake of fiber, vitamins, and minerals, since many nutritious whole grains are eliminated.
Potential increase in consumption of highly processed gluten-free foods, which can be higher in sugar or fat.

For those with celiac disease or gluten sensitivity, however, a gluten-free diet is a medical necessity and not just a lifestyle preference.

Gluten-Free Trend: Fact vs. Fad

Gluten-free diets have gained tremendous popularity. Some people adopt a gluten-free lifestyle hoping for health benefits like weight loss or improved digestion, despite not having a diagnosed medical need to avoid gluten. Here’s what you should know:

There is no scientific proof that removing gluten helps with weight loss unless it results in cutting calories or processed foods.
Gluten-free diets are crucial for certain medical conditions, but for most healthy individuals, there’s little benefit, and there could be nutritional drawbacks.
Growing availability of gluten-free choices in restaurants and stores has made avoidance easier for those who require it, but also contributed to the diet becoming a trend.

How to Tell If a Food Contains Gluten?

Gluten can hide in foods under a variety of names or ingredients, so checking food labels is essential. Look for the following terms on ingredient lists:

Wheat (all forms, including durum, spelt, emmer, farina, graham, kamut)
Barley (and malt, malt vinegar, malt flavoring)
Rye
Brewer’s yeast
Triticale

Many packaged foods now carry a “gluten-free” label, but people with celiac disease must also be mindful of cross-contamination, especially in shared kitchen spaces or food manufacturing facilities.

Living Gluten-Free: What You Need to Know

Navigating a gluten-free lifestyle involves both challenges and new opportunities, especially as awareness increases worldwide. Here are some practical considerations:

At restaurants or when eating out, inform staff clearly of your dietary needs and ask about ingredients and preparation methods.
Many cafeterias and food service providers now offer gluten-free options, clearly labeled to help prevent accidental exposure.
Special kitchen appliances (toasters, pans, utensils) should be reserved for gluten-free foods to avoid cross-contact.
Explore naturally gluten-free foods and venture beyond packaged gluten-free products for balanced nutrition.

Gluten-Free Eating at Academic Institutions

Campus dining halls increasingly label gluten-free meal choices and provide separate kitchen equipment.
Nearby groceries and specialty restaurants often carry or focus on gluten-free options.

Comparing Gluten-Containing and Gluten-Free Grains

Grain	Contains Gluten?	Typical Use
Wheat	Yes	Bread, pasta, baked goods
Rye	Yes	Bread, cereals
Barley	Yes	Beer, soups, baking
Oats*	No (if certified gluten-free)	Porridge, baking
Rice	No	Side dish, cereals
Quinoa	No	Salads, hot cereal
Corn	No	Tortillas, cereals
Buckwheat	No	Pancakes, soba noodles
Millet	No	Porridge, baking

*Oats are often contaminated with gluten during processing, so only oats labeled “gluten-free” are safe for people with celiac disease.

Frequently Asked Questions (FAQs)

Q: Who should strictly avoid gluten?

A: Only people with diagnosed celiac disease, non-celiac gluten sensitivity, or wheat allergy need to avoid gluten entirely. For most people, there’s no medical reason to cut gluten from the diet.

Q: Is a gluten-free diet healthier for everyone?

A: No. Nutrition experts generally agree that gluten-free diets are not inherently healthier, and removing gluten without reason can lead to nutritional gaps if not managed carefully.

Q: Are there side effects from eating gluten-free processed foods?

A: Many processed gluten-free products can have more fat, sugar, or salt to compensate for texture and taste. Consuming these in excess is not recommended; focus on naturally gluten-free whole foods instead.

Q: Can gluten be found in non-food products?

A: Yes. Gluten may be present in non-food items such as certain medications, supplements, cosmetics, and even adhesives on envelopes. People who are highly sensitive must check ingredient lists carefully.

Q: Is ‘wheat-free’ the same as ‘gluten-free’?

A: No. Wheat-free foods may still contain other gluten-containing grains like barley or rye. Only foods labeled ‘gluten-free’ are guaranteed not to contain gluten.

Key Takeaways

Gluten is a protein group found in wheat, barley, and rye, responsible for the texture and structure of many baked goods.
It is safe for most people, but can cause serious health problems for those with celiac disease, non-celiac gluten sensitivity, or wheat allergies.
Gluten-free diets are a medical necessity for some, but not inherently beneficial for everyone.
People on gluten-free diets must scrutinize labels and be mindful of cross-contact.
The increasing availability of gluten-free options makes compliance easier, but knowledge and vigilance are key to healthy gluten-free living.

References

Author

medha deb

Medha Deb is an editor with a master's degree in Applied Linguistics from the University of Hyderabad. She believes that her qualification has helped her develop a deep understanding of language and its application in various contexts.

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