Disclaimer

This information is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with any questions regarding a medical condition.

Gluten

Gluten is a protein contained in the wheat grain. It is composed of a chain of amino acids, the building blocks of proteins, with very strong bonds. For this reason, it is difficult to digest.

On top of this, gluten can stimulate the intestine to become porous, thus allowing large molecules to pass through while they should not. This can trigger an immune reaction that results in fatigue, inflammation, or damage to the intestine.

Where is the gluten?

Examples of product containing gluten are

  • bread, pasta, pizza, medications, rye, barley, cous cous, brewer's yeast

However if you are planning to follow a gluten free diet it is better to always check the label of any product you consume. Look for allergens in the description, paying attention to words like “gluten” and “wheat”.

Also pay attention to the following terms which may be gluten containing ingredients

  • Natural flavouring

  • Hydrolyzed vegetable protein

  • Textured vegetable protein

  • Modified food starch

When in doubt make sure the product is labeled gluten-free

And here is a list of sneaky gluten containing products:

  • Processed meats (e.g. sausages, meatballs)

  • Sauces and dressings (e.g. soy sauce, marinades)

  • Soup mixes and bouillon cubes

  • Snacks

  • Candies and chocolate

  • Medications

  • Beer and other alcoholic drinks

Naturally gluten free foods

  • fruits and vegetables

  • Nuts and seeds

  • Legumes

  • Eggs

  • Fish and meats (unprocessed)

  • Gluten free grains (see next section)

Gluten alternatives

Here you find a few alternatives to gluten containing products.

General grains alternatives

  • Quinoa

  • Amaranth

  • Buckwheat

  • Millet (moderate consumption if you have thyroid issues)

  • Brown rice

  • Sorghum

Bread

Life-changing bread (recipe)

Pasta

There are plenty of gluten-free alternatives to pasta. For example

  • Buckwheat pasta (my favourite)

  • Quinoa pasta

  • Lentils pasta

  • Chickpea pasta

  • Pea pasta

  • Brown rice pasta

Possible symptoms of gluten sensitivity

  • Digestive issues

  • Brain fog and fatigue

  • Eczema/rashes

  • Joint and muscle pain

  • Hypothyroidism

Do you have to eat out?

  • Check the menu of your destination in advance

  • Ask the restaurant about cross-contamination. (A must if you have coeliac disease)

  • Avoid deep fried foods because of contamination with gluten

  • Choosing simple meals made with just a few ingredients is better. This allows you to avoid sneaky sources of gluten.

Gluten FAQs

Am I going to be nutrient deficient if I eat gluten-free?

Most times gluten-containing ingredients are poor in nutrients anyway because they are ultra processed. Think for example of white flour. Therefore with a well planned whole-food diet you may get even more nutrients than before.

Need help in planning a good diet/lifestyle and solve your health challenges?

Are oats gluten free?

Pure oats yes, but often they are contaminated with gluten. Therefore always check for gluten-free certified oats.

Did you know

  • Gluten can create immune responses beyond the gut. For example in the thyroid, brain, joints, skin.

  • Gluten is a protein with a sequence very similar to dairy protein and the thyroid tissue. Therefore, if digestion isn't strong enough, these proteins can trigger the immune system which may in turn bother the thyroid.

  • Because of the similarities between gluten and dairy, if you react to one you are likely to react to the other as well.

  • Gluten sensitivity has been associated to more than 200 different symptoms

Consider personalized support if you:

  • Suspect gluten sensitivity or intolerance

  • Experience ongoing digestive problems or other symptoms. E.g. IBS, thyroid issues, fatigue, skin issues.

  • Would like guidance transitioning to a gluten-free lifestyle

Marco Caspani

Last update: 13/05/25

Resources

Gluten attack - Prof. David Sanders

Wheat Belly - Dr. William Davis

Grain Brain - David Perlmutter MD and Kristin Loberg