Which food items may contain gluten?

FOODS THAT ARE RICH IN GLUTEN: ARE THEY GOOD FOR YOUR HEALTH?

Gluten is a type of protein that is found in foods like barley, wheat, rye, and many other similar substances. Gluten is a substance that is added to foods mostly to bring a thickening or consistency to your meal. It is mostly due to this reason that gluten is often added to foods as a thickening agent that would help to provide texture and flavor to the food. However, many healthcare professionals are known to claim that having foods that are rich in gluten can have certain negative impacts on your overall health and body functioning, so it is always better to exclude foods in your diet that consist of gluten or similar protein components. Generally, the symptoms of gluten intolerance range from mild reactions of indigestion, and allergic reactions, to some severe health issues. Doctors particularly advise you to choose gluten-free food items so that you do not have to face the risks of developing severe health conditions as a side effect of gluten, such as allergic reactions and health concerns due to gluten intake. But you may be surprised to know that there are certain edible items that you consume, that might consist of some amount of gluten. This article therefore intends to provide you an idea of which foods can contain gluten and a complete list of many commonly consumed food items that may consist of gluten and must be limited or avoided in your daily diet.

Everything to know about gluten in foods: Why are they harmful to you?

Several experts also claim that gluten is a type of protein with a stretchy quality. This is why when gluten is present in breads and baked food items, you get this chewy texture. Though doctors advise you to consume whole grains and cereals because these foods are rich sources of fiber, it is important to check while buying and consuming these foods that the wheat or baked food items that you are having should be free from gluten. The most common side effect is the digestion problem after having gluten-containing food items. This is because gluten being a protein consists of amino acids and peptide bonds that are known to prevent the actions of the acids present in your stomach and as a result of this your digestive system might get affected and you will become prone to suffer from digestive issues. Apart from these, there can be other side effects of gluten as well. For instance, when you consume a diet consisting of foods that are rich in gluten, then there is a high chance that you may develop various types of health conditions such as celiac disease, wheat allergies, nonceliac gluten sensitivity or NCGS, gluten ataxia, dermatitis herpetiformis or DH, and so on. So, it is always preferable to consume a diet that is free from gluten. Though doctors usually recommend you to have whole grains and cereals because these components help to get rid of health issues like diabetes, cardiac ailments, stroke, and so on, the gluten present in these foods can be harmful to your health. Many people are found to suffer from health issues that develop due to gluten intake and such adverse reactions can also result in health risks for those people. So, try to avoid having foods that consist of gluten.

List of items that may surprisingly contain gluten:

You would be surprised to know that there are a lot of foods and edible items apart from wheat and whole grains and cereals that consist of gluten. Having these items can be a matter of risk, especially for people who are sensitive to gluten, because this can result in gluten intolerance along with other types of health problems. While having foods that are rich in gluten, there can be a high chance that you may develop various types of health conditions such as celiac disease, wheat allergies, nonceliac gluten sensitivity or NCGS, gluten ataxia, dermatitis herpetiformis or DH, and so on. So, it is always preferable to consume a diet that is free from gluten. Therefore, you need to get a clear idea about what must be consumed in a gluten-free diet and to know the foods that might contain gluten, so that you can avoid the adverse reactions on your health due to gluten intolerance.

Here is a list of all the food components that contain gluten and must be avoided, especially if you have gluten intolerance.

1. Animal proteins like meat, poultry, and fish:

Certain types of meats may contain gluten, including salami, cold cuts, hot dogs, sausages, and so on. Along with these types of meats, processed meats also belong to this category. Meats that consist of gluten are most commonly processed lunch meats and deli meats. Consuming these foods in greater quantities can result in gluten intolerance along with other side effects that can result from high gluten intake. Other than these meats, some kinds of seafood and fish can also contain gluten. Not only that, self-basting poultry or seasoned turkey breast may contain gluten as well. So, if you are choosing a gluten-free diet, first check whether the meat, poultry, or fish that you are choosing is free from gluten.

2. Medicines and supplements:

Some medicines may contain gluten that may be harmful to your health. These medicines (as well as certain types of supplements) might use gluten for coating or in the form of a filler, so before choosing medications consult with your concerned healthcare professional and make sure that you are having medications that consist of increased quantities of gluten, which might result in some negative side effects. Even if you are choosing over-the-counter medicines or supplements containing vitamins and minerals, make sure that they do not contain gluten in greater quantities that can be harmful to you, especially if you already have health conditions like celiac disease, because in such cases the health conditions might worsen.

3. Oats:

Oats is one of the healthiest and the most commonly consumed food items in breakfast that aids you to have an energetic and a healthy start to your day. But it is truly surprising to note that though generally oats are free of gluten and consist of some of the most essential vitamins and minerals along with high fiber, oats are known to be at high risk for cross-contamination. This is because in some cases, oats are grown beside wheat or packaged in facilities that have products which might contain gluten. So, before buying oats try to check whether they contain gluten or not.

4. Meat and fish substitutes:

There are certain fish and meat alternatives that might contain gluten and are quite hazardous to your health when consumed in greater quantities. Some of these foods include veg burgers, bacon, crumbles, sausages, and so on. These food items contain gluten to hold the ingredients in together and therefore to provide an elastic texture.

5. Beverages and alcohol:

You may be quite surprised to know that there are several beverages in which you may find gluten, for instance, in flavoured tea and coffee. Moreover, there are certain types of alcoholic drinks such as ale, beer, lager, malt, and so on that may consist of gluten. So, before buying drinks, check whether your drinks contain gluten and if possible, choose a gluten-free beverage or drink.

6. Sweets and some snacks:

If you have a habit of having sweets and snacks more often, do make sure whether you are not taking in too much gluten. Sweet food items like flavoured ice creams, gelatos, and pastries are more likely to have high quantities of gluten which may be harmful to your health. Gluten is also one of the major components in sweets like candies and snacks like energy bars and granola bars.

7. Soups and gravies:

Certain types of soups, broths and gravies are rich in gluten. This is because mane companies use gluten in such soup and gravy mixes as a thickening agent and even for better taste and texture. Gluten is a common ingredient in powdered soups and gravies, along with components like turkey gravies. So, before buying gravies, make sure that they are not rich in gluten.

What are the other food sources of gluten that you are consuming without knowledge?

Apart from these, some other sources of gluten include:

• Pasta

• Various types of breakfast cereals (but not all)

• Breads such as rolls, buns, bagels, biscuits, and flour tortillas

• Baked foods such as doughnuts, waffles, muffins, cakes, pancakes, pastries, cookies, pies, pancakes and so on

• Beer (which is made from malted barley)

• Crackers and chips

• Gravy and soup made from ready-made meal boxes or cans.