Gluten-Free

   (Last modified on September 7, 2025)  |   Genx  • Other languages: Japanese

Table of Contents

What is Gluten-Free?

A gluten-free diet is one that excludes gluten, a protein found in certain grains such as wheat, barley, and rye. People who follow a gluten-free diet avoid these grains and any foods or ingredients made from them.

What is Gluten?

Gluten is a mixture of proteins (gliadin and glutenin) found in wheat and related grains. It provides elasticity to dough, helping it rise and maintain its shape, and gives the final product a chewy texture. While it is harmless to most people, some individuals have health conditions that require them to avoid it.

Who Needs to Avoid Gluten?

  1. Celiac Disease:
    People with celiac disease cannot consume gluten. It triggers an autoimmune reaction that damages the small intestine lining, leading to malabsorption of nutrients and various health issues.

  2. Non-Celiac Gluten Sensitivity:
    Some people experience symptoms similar to celiac disease when they eat gluten, even though they don’t test positive for the disease. This is known as non-celiac gluten sensitivity. The exact cause is still not fully understood.

  3. Wheat Allergy:
    A wheat allergy is an immune response to proteins in wheat, including gluten. Individuals with this allergy must avoid wheat but may be able to tolerate other grains.

  4. Gluten Ataxia:
    This is a neurological condition where gluten consumption affects muscle control and coordination.

Foods That Are Naturally Gluten-Free

Many whole, unprocessed foods are naturally gluten-free, including:

  • Fruits and vegetables

  • Meat and poultry (unprocessed)

  • Fish and seafood

  • Dairy products

  • Eggs

  • Legumes

  • Nuts and seeds

  • Most grains: Rice, quinoa, millet, buckwheat, corn, amaranth, and sorghum

Foods That Typically Contain Gluten

Foods made with wheat, barley, or rye usually contain gluten. Common examples include:

  • Bread and baked goods (unless labeled gluten-free)

  • Pasta

  • Cereal

  • Crackers

  • Some sauces and soups (thickened with wheat flour)

  • Beer (made from barley or wheat)

Gluten-Free Alternatives

Many gluten-free substitutes are available for those who need to avoid gluten. These include:

  • Gluten-free bread and pasta made from rice, corn, or other gluten-free grains

  • Gluten-free flours such as almond flour, coconut flour, and rice flour

  • Gluten-free beer made from grains like sorghum or rice

Gluten-Free Labeling

In many countries, food labeling laws require manufacturers to clearly indicate whether a product is gluten-free. In the U.S., for example, a product can be labeled “gluten-free” if it contains less than 20 parts per million (ppm) of gluten, which is considered safe for most people with celiac disease.

Final Thoughts

A gluten-free diet is essential for people with certain conditions like celiac disease, wheat allergy, or gluten sensitivity. If you’re thinking about going gluten-free, it’s important to ensure you’re still getting all the nutrients your body needs, as some gluten-containing foods are also rich in fiber, vitamins, and minerals. Always consult a healthcare provider or dietitian before making significant changes to your diet.