Wheat and Gluten - Are They the Same Thing?

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Some people suffer from allergies and intolerances to wheat and/or gluten. These allergies and intolerances can cause symptoms that are fairly mild to life threatening. But what is the difference between wheat and gluten?

It seems that sometimes the words are used almost interchangeably in ingredient lists and conversations about what ails us, but there is, in fact, a difference!

Wheat is a grain. We all know that. Gluten is the sticky protein compound that is found in wheat and other grains such as barley, rye, malt, and - to some extent - oats. Wheat and gluten are related - they come together in a package.

Gluten is what binds the dough in breads and baked goods.  So if wheat and gluten are not the same thing, but are so closely related, is it possible to have an allergy or intolerance to one and not the other?

Well, if you’re allergic to gluten, you need to stay away from wheat, since wheat contains gluten. And if you’re allergic to wheat, since gluten is part of wheat's make up, then you probably need to avoid gluten as well. But if you’re allergic only to wheat, you can still enjoy other grains that have gluten in them.

What are signs and symptoms of a wheat or gluten allergy or intolerance? Allergic reactions to wheat and/or gluten can include the following: digestive disturbances such as vomiting, diarrhea, gas, constipation and bloating, chest pain, nausea, hives, eczema, swelling and even anaphylaxis.

Symptoms of wheat and/or gluten intolerance can be: digestive disturbances similar to wheat/gluten allergy, fatigue, irritability, skin irritations, vomiting, heartburn and headaches.

Allergy symptoms will usually come on very quickly after ingestion of even a small amount of wheat or gluten. The symptoms of intolerance may not show up at all, or be delayed.

Sometimes people with intolerances can have small amounts of wheat or gluten with no problem, only having issues when they eat large amounts of the problem ingredient.  Gluten intolerance or allergy has also been tied to autism and other behavioral disorders.

Research is currently being conducted, but placing autistic children on a gluten-free diet has shown positive results. Along with autism, gluten allergies seem to cause other symptoms that wheat allergies don’t. They include osteoporosis, weight gain or loss, slow growth in infants and children, and depression.

If you suspect you have a wheat or gluten allergy or intolerance, you should consult with your doctor and a dietician for testing and to find out the best ways to handle your disorder.

While there’s no way to cure an allergy or intolerance for wheat, gluten or any other type of food, you can control the symptoms by avoiding foods and ingredients that cause your discomfort. Recipes for wheat and gluten free bread and other baked goods are available on the internet, as well as plenty of pre-packaged foods to make your life easier.  For more information on a gluten free lifestyle, visit O2BGlutenFree.info.

Finding Hidden Wheat and Gluten in Foods

Navigating the maze of foods containing gluten and wheat can be daunting if you’re intolerant or allergic to these substances. For some, eating a bit of wheat or gluten will produce mild symptoms that are inconvenient at worst.

For others, ingesting such foods can be life threatening. How can you be certain that the foods you’re eating are free from wheat and gluten?  First, read ingredient labels when shopping. Never make assumptions.

There are many food items on the market that contain wheat or wheat gluten, but you'd never guess it from looking at them. Also, when reading labels, know what to look for. There are lots of ingredients listed that don’t have the words "wheat" or "gluten" in them.

The following is a list and brief description of ingredients to avoid:

Hydrolyzed Plant Protein or Hydrolyzed Vegetable Protein (HPP or HVP) - These are not acceptable because it doesn't identify what the plant source is. Under new laws, the plant source must be identified, as in Hydrolyzed Corn Protein.

Modified Food Starch – There’s no requirement for identifying the plant source, but if wheat is being used, by law it needs to be labeled as Modified Wheat Starch.

Natural and/or Artificial Flavorings - Sometimes hydrolyzed protein may be used for flavoring, and sometimes barley, malt or rye derivatives are used for flavoring. It’s best to contact the manufacturer to find out if they’re adding any type of barley malt/syrup or extract to their flavoring, and what type, if any, of hydrolyzed protein is being used.

Starches - Often used as binding agents and thickeners in seasonings, in the US, starch refers to corn. If other starches are being used, they must be identified.

Dextrin - Also used as a thickener, dextrin can be made of corn, rice, tapioca, wheat or potato. If wheat is used, it should be identified as Wheat Dextrin

Individual spices - Individual spices won't contain gluten, but a mixture might carry wheat starch as a binding agent. It will be noted on the label.

Previously, some ingredients were viewed as suspect, but are now considered to be gluten-free. They are:

•    Maltodextrin
•    Glucose Syrup
•    Carmel Coloring
•    Citric Acid
•    Distilled Vinegars (Malt Vinegars are NOT gluten free)



Many people find that cooking from scratch at home is best. Gluten free breads and snacks are very easy to make at home, and you can be sure that there are no hidden ingredients to cause you problems.

When dining out, make sure you ask plenty of questions. You can call ahead and ask for information regarding wheat and gluten free menu items, or if you’ll be eating at a well-known chain restaurant, you can check out their website for wheat and gluten free menu details.

Many fine restaurants (and even fast-food restaurants) make a point of providing this information to their customers.  When you’re out - and in need of a snack - make sure you have gluten and wheat-free snack bars available, which can be purchased online and at health food stores.

When you've been invited to a friend's for dinner, mention beforehand that you must eat a wheat and gluten free diet. They will appreciate the heads up, but may need to be educated about what that entails.  For more information, visit O2B-GlutenFree.info

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Eating Gluten Free On Vacation

Whenever you’re plagued by something like Celiac Disease, where you’re gluten intolerant, it makes it hard to travel far from home. Special dietary needs have to follow you everywhere, and the only way to go and enjoy yourself is to plan ahead.

You can still go on vacation and enjoy great meals and snacks without worrying about what you’re eating or dangerous cross-contamination. All you have to do is prepare yourself for travel so that you can enjoy your vacation and eat well at the same time.

First, arm yourself with a list of restaurant chains in the area that you’ll be visiting so that you know which ones offer gluten-free options. You can go online (before you leave for vacation) and search "gluten free restaurant chains."

Then check out specific locations and information on their gluten-free offerings since menus can vary from franchise to franchise. Many popular chains offer lots of great dishes that are gluten-free. Among them are:

Bonefish Grill
Carrabas Italian Grill
Cheeseburger in Paradise
Chilis
On the Border
Outback Steakhouse
PF Chang's China Bistro
Ted's Montana Grill

This is only a small sample, and that's good news! For a quick bite at a fast food spot, Wendy's and Chick-Fil-A have gluten-free menu items. Check their websites to see where they’re located at your destination or (if you’re driving) along the way.

Some grocery chains post wheat and gluten-free food lists. You’ll want to check out what supermarket chains are in the area you’ll be in, so that you can know where to shop when you need a few supplies for snacking or making your own meal if you won't be dining out.

Another great idea is to bring along a supply of gluten-free food bars to use as an emergency. These are a lifesaver when you’re at the airport, or stuck somewhere without a proper snack. Plus, there are several varieties and flavors to choose from. You can buy gluten free food snacks online, or at some retailers.

Armed with your list of restaurants that offer great gluten-free items, your supermarket list, snack bars, cereal and bread packets, you’ll be more than ready to take a vacation and never have to give a moment’s thought worrying about what you’re ingesting.

Instead, you can sit back and enjoy yourself, bask in the sun, or ski down a powdery hill and be secure in the knowledge that you have the eating part of the vacation handled and won’t have to worry about your nutrition.

For more information, see 02bGlutenFree.info.

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