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What foods to avoid if you have a gluten intolerance

What foods to avoid if you have a gluten intolerance

Understanding gluten intolerance

Gluten intolerance is the inability to tolerate foods that contain gluten, a protein found in wheat, barley and rye.  For many individuals, the consumption of gluten is associated with adverse symptoms which may include:

  • Digestive symptoms: abdominal cramps, bloating, flatulence, constipation, chronic diarrhoea
  • Non-digestive: fatigue, iron deficiency anaemia, weight loss¹

The severity of coeliac disease

The most severe type of gluten intolerance is coeliac disease, an autoimmune condition that triggers inflammation in the small intestine and damages the finger-like projections (villi) that line the gut wall. If left undiagnosed, coeliac disease can lead to severe nutrient malabsorption and the risk of further health issues such as osteoporosis. Individuals with coeliac disease are genetically predisposed to gluten intolerance and must follow a strict gluten-free diet that requires the lifelong avoidance of wheat, rye and barley.

Genetic predisposition to gluten intolerance

However, you do not have to have coeliac disease to be intolerant to gluten.  Specific genes known as HLA-DQ3 and DQ8 are associated with a significant risk of being gluten intolerant. Having a genetic predisposition does not necessarily mean that you will develop coeliac disease, but variants in these genes may increase your risk².

A genetic gluten intolerance test can be helpful if you suspect that you may have an issue with foods containing gluten. Taking an intolerance test can help determine whether you carry the genes that could lead to the potential development of coeliac disease.

Can you develop gluten intolerance over time?

A common concern is whether one can develop gluten intolerance later in life, even after being able to consume gluten without issues as a child or young adult. This is indeed possible. Similar to how some people develop lactose intolerance as they age, gluten intolerance can also manifest later in life due to changes in the immune system, gut health, or environmental factors.

Is it possible to become gluten intolerant from eating too much gluten?

Another frequently asked question is whether consuming large amounts of gluten can cause gluten intolerance, much like concerns about sugar intake leading to diabetes. Currently, there's no evidence that overeating gluten can cause gluten intolerance. The condition is more closely related to genetic factors and immune responses rather than the quantity of gluten consumed.

Which foods contain gluten?

Gluten can be found in the grains wheat, barley and rye and is responsible for giving baked products such as bread its elasticity and spongy texture, also helping these foods rise as they bake. It is also commonly found in many processed foods which may include:

  • Bread
  • Pasta
  • Cereals
  • Cakes
  • Biscuits
  • Pizza bases
  • Flour
  • Pastries
  • Sauces
  • Gravies
  • Stock cubes
  • Ready meals
  • Sausages
  • Soy sauce
  • Grains - barley, couscous, bulgar wheat, pearl barley, rye, semolina, spelt, triticale (combination of wheat and rye), wheat
  • Flours - flours made from wheat, barley and rye such as plain and self-raising flour
  • Bread, cakes, biscuits, pastries, muffins, crackers etc that contain flours made from wheat, rye and barley.
  • Pasta and noodles - dried, fresh or canned pasta or noodles made from flour that contain wheat, barley and rye.
  • Meat, poultry and fish - cooked in batter, breadcrumbs that contain gluten
  • Meat-free alternatives - such as burgers and sausages can often contain wheat³

Navigating gluten free options

Knowing which foods to avoid if you are likely to have a gluten intolerance can be a challenge and confusing to navigate.  Checking the food labels can help you make safer choices⁴.

There are many foods that are nutrient rich and naturally gluten free:

  • Meat
  • Fish
  • Fruit and vegetables
  • Dairy foods
  • Eggs
  • Beans and pulses
  • Nuts and seeds
  • Gluten free whole grains including rice and quinoa.

Getting support

If you experience symptoms and/or have a family history of coeliac disease, speaking to a qualified practitioner is advised to identify whether further testing may be required. If left untreated, coeliac disease can lead to additional serious health problems.

You can find out whether you have a genetic predisposition to gluten intolerance by taking our home Intolerances & Sensitivities test.  Everything you need for the test is included in the kit, including easy to follow instructions and saliva swab. Taking a home genetic gluten intolerance test is an easy and inexpensive way to determine whether you may be at risk of developing coeliac disease.

MyHealthChecked’s DNA Intolerances & Sensitivities Test helps open your eyes to what's going on inside your body. With your personalised health report dashboard, you'll know which foods to stock up on and which to avoid unpleasant symptoms with gluten intake.

Reviewed by Dr Yiannis Mavrommatis

References

  1. Gawkrodger, D. J. (2005). Gluten-sensitive enteropathy and dermatitis herpetiformis. In Rook's Textbook of Dermatology (7th ed., pp. 57.1-57.32). Wiley.
  2. National Institute for Health and Care Excellence (UK). (2015). Coeliac disease: recognition, assessment and management. London: National Institute for Health and Care Excellence (UK).
  3. Coeliac UK. (n.d.). About Gluten. Retrieved from https://www.coeliac.org.uk/information-and-support/living-gluten-free/the-gluten-free-diet/about-gluten/
  4. Coeliac UK. (n.d.). Food Labels. Retrieved from https://www.coeliac.org.uk/information-and-support/living-gluten-free/the-gluten-free-diet/food-shopping/food-labels/