Written by Avery Erickson, Dietetic Intern, Viterbo University
Updated May 7, 2026
Gluten is the protein substance in wheat flour and cereal grains. Gluten is created when gliadin combines with glutenin during the kneading process. As you continue kneading, it strengthens the gluten and creates the strong, stretchy, and chewy bread structure in our baked goods.
You may be wondering: what foods contain gluten and which ones do not? Gluten is in many products such as: wheat, durum, spelt, semolina, couscous, bulgur, farro, barley, rye, oats, beer, and brown rice syrup. As you can see, these ingredients are prevalent in many processed foods like breads, pastas, baked goods, sauces, and cereals. However, there are many products that are naturally gluten-free: potatoes, rice, corn, soy, quinoa, buckwheat, meat, fish, fruits, vegetables, beans, and nuts. A gluten-free diet can still be nutritious and varied when it focuses on these whole foods!
There Are Misconceptions on Whether to Eliminate Gluten or Not
A research study from 2013 found that 65% of American adults think gluten-free foods are healthier, and 27% choose gluten free products to aid in weight loss.¹ A large portion of the public believes gluten-free to be a better alternative to their normal diet. There are downsides to following a gluten-free diet for non-medical reasons. Gluten-free products tend to be lower in fiber, which is a nutrient most Americans do not get enough of. Gluten-free products can also be more expensive. When you eliminate gluten from your diet, it can be more difficult to meet your nutrient needs. For most individuals, whole-grain foods containing gluten can be a part of a healthy diet.
So Who Actually Needs to Follow a Gluten-Free Diet?
Following a gluten-free diet is the essential treatment for those with celiac disease. Celiac disease is an autoimmune condition in which the body attacks normal cells of the small intestine when you consume gluten-containing foods. This causes nutrient malabsorption and digestive discomfort. Over time, untreated celiac disease can cause serious health concerns like iron-deficiency anemia, reduced bone density, osteoporosis, and nutrient deficiencies. For individuals with this autoimmune disorder who don’t follow the gluten-free diet, as they age, they have a higher risk of developing certain types of cancer.²
Another condition is non-celiac gluten sensitivity (NCGS). People with NCGS are thought to have an immune reaction when they consume gluten. A reduction in symptoms is thought to happen after removing gluten from the diet. However, research states that the majority of people who claim they have a NCGS don’t experience symptoms from gluten under a double-blind trial.²
If you have celiac disease, you may be wondering: how do I follow a gluten-free diet for the rest of my life? It might feel overwhelming, but I want to help you safely navigate the grocery store when looking for products. When purchasing items from the grocery store, it is important to check the nutrition facts label carefully to ensure the products do not have gluten in them. Look for products labeled “gluten-free”. In the United States, the Food and Drug Administration (FDA) regulates this label, requiring products to contain less than 20 ppm, which is safe for those with celiac because the trace amount does not cause adverse health issues. Products labeled “gluten-free” must contain less than 20 ppm of gluten, which is safe for those with celiac disease! The “certified gluten-free” label means they have undergone additional testing to confirm they meet strict standards. It is important to note that labels that say “wheat-free”, or “made in a facility that processes wheat” are not regulated and don’t guarantee safety from gluten for those with celiac disease. These should be avoided. Another food to be aware of is oatmeal. Oatmeal is naturally gluten-free, but it is often contaminated in a facility that uses gluten. Look for “certified gluten-free” oats to prevent accidental exposure.
Caution with Cross-Contamination
I have mentioned cross-contamination a few times, but what actually is it? This happens when a gluten-free product is in contact with something that is not gluten-free. Even small amounts of gluten can cause symptoms for those with celiac disease. Tiny amounts of gluten can be transferred between surfaces like cooking pans, toasters, cutting boards, hand towels and other kitchen utensils. It is important to use gluten-free kitchen areas and utensils to prevent cross-contamination. Having the whole household adopt a gluten-free lifestyle may eliminate the risk of cross-contamination. Some people choose to also check their other products like medications, cosmetics, toothpaste, and shampoo to ensure they are also gluten-free.
To wrap it all up, gluten is a protein found in wheat, and for most people it’s perfectly safe to eat. While gluten-free diets have gained popularity, they’re only medically necessary for those with celiac disease. Checking for clear, regulated labeling at the grocery store and naturally gluten-free foods make it manageable for those with celiac disease to follow a balanced diet. For the general public, focusing on a varied diet of whole grains, fruits, vegetables, and lean proteins is key to supporting overall health.
References:
- Jones AL. The Gluten-Free Diet: Fad or Necessity?. Diabetes Spectr. 2017;30(2):118-123. doi:10.2337/ds16-0022
- Diez-Sampedro A, Olenick M, Maltseva T, Flowers M. A Gluten-Free Diet, Not an Appropriate Choice without a Medical Diagnosis. J Nutr Metab. 2019;2019:2438934. Published 2019 Jul 1. doi:10.1155/2019/2438934