Bread, pasta, cookies...: what is gluten?
Gluten have quite a few benefits: these are cereal proteins that give bread a soft texture and pasta a firm texture. In everyday life, gluten is a common ingredient in all kinds of tasty products, but some people may experience health problems because of it. So, what exactly is gluten?
You can definitely refer to it as "gluten": this term encompasses a group of proteins found primarily in certain grains such as wheat, barley, and rye.
From grains to bakery products: a scientific word on gluten1
Gluten is the result of a combination of two types of proteins: prolamins (gliadin in the case of wheat, for example) and glutenins. These proteins share a common property: they are insoluble in water. This feature gives them elastic and stretchable properties.2
From a chemical point of view, prolamins like gliadin provide viscosity. Glutenins, on the other hand, provide elasticity (in Latin, "gluten" means glue). That is why products based on wheat are particularly suitable for making bakery products. When flour is mixed with water to make dough, the gluten forms an elastic network that traps the gases released by the yeast. This allows the bread to rise and gives it an airy texture.
Proteins, vitamins, minerals: gluten and nutrition1,2
People have been eating gluten for thousands of years, ever since humans began making bread. Foods that contain gluten provide our bodies with soluble fiber and micronutrients (vitamins, minerals). The nutrient balance of gluten is therefore not "bad," but gluten is not considered a complete source of protein due to its low content of certain essential amino acids (which we can only obtain through food), namely lysine. However, it is better to avoid processed foods and instead use gluten from whole grains. As part of a balanced diet, gluten remains beneficial to health, at least for people whose bodies can tolerate it.
For most of us, having gluten in our diet is not a problem. There is no need to follow a gluten-free diet unless you have specific symptoms. Studies even show that gluten-free products can be less rich in fiber, vitamins, and essential minerals.3
We have been eating gluten for thousands of years, ever since the invention of bread!
Intolerance, sensitivity, allergy: gluten and health4
For some people, gluten can cause health problems. Three situations are often associated with gluten. However, the progression and consequences of each of these situations are different!
Celiac disease: this autoimmune disease affects about 1% of the world's population.5 In people with celiac disease, the consumption of gluten triggers an abnormal immune response that damages the lining of the small intestine. This leads to malabsorption of nutrients, nutritional deficiencies, and symptoms such as abdominal pain, diarrhea, and weight loss. In celiac patients, gluten fragments rich in proline (an amino acid that is difficult to digest) survive digestion and activate the immune response. These individuals must therefore not eat gluten. They are offered alternatives to gluten.
Gluten sensitivity: this is not an allergy. Gluten sensitivity causes symptoms similar to those of celiac disease (abdominal pain, bloating, diarrhea, etc.), but without the autoimmune reaction and without intestinal damage. It is not yet well understood scientifically how this condition, which affects about 6 to 10% of the population, exactly progresses.6 Gluten sensitivity may be related to inflammatory reactions. People with gluten sensitivity can still ingest certain amounts of gluten as long as their symptoms remain manageable and they are under medical supervision.
Wheat allergy: this immune reaction is specifically due to the ingestion of wheat. While wheat seeds contain gluten, gluten does not necessarily come from wheat. This food allergy to wheat should therefore not be confused with a food intolerance to gluten, which is typical of celiac disease.
Do you have questions about gluten and its effects on your health?
In Belgium, there are several associations that can provide you with information and help. For example, there is the French-speaking Société belge de la Cœliaquie (SBC) and the Dutch-speaking Vlaamse Coeliakievereniging (VCV).
Are you worried? In any case, it is advisable to consult a dietitian and/or your doctor. Every situation is different, depending on your experiences with gluten and your health condition.
Scientific references
Product mentioned in this article
IneoPEP
IneoPEP is intended for adults only and is not a substitute for a gluten-free diet.
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