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
