Gluten, which means “glue” in Latin, is a protein that’s mainly found in wheat, rye, and barley. It helps things like pizza dough and pasta keep their structure, and for most of us, eating it is no big deal. But that’s not the case for everyone.
People with celiac disease.
Celiac disease is an autoimmune disorder in which gluten causes the body to attack the small intestine. This can lead to lots of bloating, abdominal pain, chronic diarrhea, weight loss, and fatigue. For people who have it (about 1 percent of the U.S. population), a gluten-free diet isn’t a lifestyle choice but a prescribed treatment plan by a doctor. Not only do they have to avoid eating foods with gluten, but they also often have to watch out for cross-contamination (when a gluten-free food comes in contact with gluten-containing foods), both at home and in restaurants.
People with gluten sensitivity.
Between 0.5 percent and 6 percent of Americans have what’s called non-celiac gluten sensitivity (NCGS), which means that though they don’t test positive for celiac disease, they experience many of the same symptoms (bloating, constipation, diarrhea) and those symptoms go away (or get better) when they eliminate gluten from their diets.
This is what people are talking about when they say they have a gluten intolerance. NCGS is pretty controversial in the food and nutrition world, and some are skeptical that the condition even exists. Gluten sensitivity is really just based on symptoms.
Can Anyone Go Gluten-Free?
There’s no direct danger to eliminating gluten but anytime you’re removing an ingredient, be careful of how you’re replacing it.
Experts recommend sticking to foods that are naturally gluten-free—fruits, vegetables, dairy, and lean proteins. And when buying packaged gluten-free foods, double-check the label for sodium and sugar content.
There are plenty of whole grains that contain carbs but not gluten. For instance, you might look for quinoa-rice-corn pasta, or breads and crackers made with buckwheat or sorghum.
Gluten can show up in some pretty unexpected places. “Common foods—like soy sauce—can have wheat hiding in it. Gluten can also be found in certain types of hot dogs, potato chips, lunch meats, candy bars, salad dressings, and even prepared eggs. And since ingredient lists don’t typically include the word gluten, it can be tricky to spot unless the package actually says gluten-free.
That goes for drinks as well. You’re in the clear for wine night, and most hard liquor is also safe. But you’ll want to refrain from beer and similar products (ales, lagers, etc.), which are usually made from barley or rye and aren’t distilled.
The Bottom Line
If you do decide to eliminate gluten, you’ll want to speak to a professional first, regardless of your reasons.