What is Gluten?

With millions suffering from gluten intolerances and celiac disease, our awareness of gluten has risen substantially in recent years. But do you know what it actually is, how it can affect some people, and what gluten-free really means? Our nutrition team answers some of the most frequently asked questions on the topic.

Gluten Definition

Gluten refers to a group of proteins found in some, but not all, grains. These grains include wheat, barley, rye, and triticale (a cross between wheat and rye). The two main gluten proteins are called gliadin and glutenin.

What does gluten do?

Gluten is a major ingredient in many baked goods. When you add water to flour, the sticky dough texture is due to gluten. Gluten forms a network that holds water in the structure. Gliadin allows dough to rise during baking and fermentation by trapping air, which forms pockets. Glutenin gives dough its strength and elasticity. The more the dough is mixed, the stronger the gluten network becomes, changing the final product texture from light and crumbly to chewy. So longer mixing is desirable for bread, but less so for cake. Without gluten, the well-loved characteristics of many baked goods are lost. As gluten forms a complex network, it can be hard to replicate with other ingredients.

What is Celiac disease and non-celiac gluten insensitivity?

Celiac disease is a chronic autoimmune condition. It occurs because the body detects gluten that is ingested as a threat, similar to a virus. As a result, antibodies are produced, particularly in the gut, that cause inflammation and damage the lining of the small intestine. Symptoms of celiac disease include gut issues, fatigue, joint pain, and deficiencies in micronutrients, such as iron. It may go undiagnosed as symptoms can be general. If you have concerns, it’s important to schedule a screening for a proper diagnosis.

Non-celiac gluten insensitivity (or gluten intolerance) is diagnosed when someone experiences intestinal distress, headaches, and fatigue from gluten-containing foods but hasn’t been diagnosed with celiac disease or wheat allergy, though some symptoms may overlap. It’s important to note that self-diagnosis doesn't guarantee that gluten is the cause, and other issues could be at play.

Are people avoiding gluten unnecessarily?

It depends on the individual. If you have celiac disease, a wheat allergy, or non-celiac gluten sensitivity, then avoiding gluten is essential. Around 1% of the population suffers from celiac disease, and estimates suggest that 6% may have non-celiac gluten insensitivity. If you don't have one of these conditions, avoiding gluten may not be necessary, but it’s important to consult a medical professional if you suspect an issue and when in doubt avoid gluten!

What foods are gluten-free?

Most foods are naturally gluten-free, including meat, poultry, nuts, seeds, dairy, and fruits and vegetables. Some grains, such as corn, oats, buckwheat, and quinoa, are gluten-free. However, they can become contaminated during growing or processing, so it’s essential to choose certified gluten-free options.

How are gluten-free foods made?

Gluten-free foods require careful handling. Ingredients must be grown in separate, controlled environments to avoid contamination, and different facilities or parts of a factory are often used to process gluten-free ingredients. Gluten-free flours like tapioca, rice, and corn can replace wheat flour. To replicate the texture and function of gluten, other ingredients like emulsifiers, fibers, and hydrocolloids may be added.

Are oats gluten-free?

Oats are naturally gluten-free but may become contaminated with gluten during processing. For those with celiac disease or gluten sensitivity, oats should be certified gluten-free to ensure they were grown and processed in a safe environment.

Are PureClean Performance products gluten-free?

At PureClean Performance, we are proud to say we never use gluten in any of our products! Our formulations are designed to meet the highest standards of quality and inclusivity, ensuring that everyone can enjoy our products without concern about gluten.