Gluten - Coeliac disease, gluten sensitivity & nutrition tips
Which foods contain particularly high levels of gluten? Overview with table: Gluten content per 100 g - important for coeliac disease, gluten intolerance & conscious nutrition.
Things worth knowing about "Gluten"
Gluten is a natural protein found in grains such as wheat, rye, barley and spelt.
Which foods contain particularly high levels of gluten?
Gluten is a protein found in grains such as wheat, rye, barley and spelt. It is made up of the protein fractions gliadin and glutenin, which are responsible for the elasticity and structure of dough. These properties make gluten an important ingredient in bread, pasta, pastries and other foods.
For most people, the consumption of gluten is harmless. However, there are certain health conditions where gluten can be problematic or harmful. The best known of these is coeliac disease, an autoimmune disorder in which the immune system recognises gluten as a threat and attacks the intestinal mucosa. This leads to inflammation and damage to the villi of the small intestine, which are responsible for the absorption of nutrients. Common symptoms include abdominal pain, diarrhoea, fatigue and nutrient deficiency. The only treatment is a strict gluten-free diet.
In addition to coeliac disease, there is also non-celiac gluten sensitivity (NCGS). People with NCGS report symptoms such as bloating, headaches or fatigue after consuming gluten, even though there is no immune reaction or intestinal damage. Another condition associated with gluten is wheat allergy, in which the immune system reacts allergically to wheat proteins, including gluten.
In the context of autoimmune diseases, the anti-inflammatory effect of lactoferrin is increasingly being researched. Lactoferrin is a protein that can modulate the immune system and reduce inflammation. This could be particularly beneficial for autoimmune disorders such as coeliac disease, as it strengthens the intestinal barrier and inhibits inflammatory processes in the body.
A gluten-free diet is essential for people with coeliac disease and is also often recommended for NCGS. Gluten-free alternatives such as rice, quinoa, buckwheat or millet replace traditional cereal products. Although gluten-free foods are becoming increasingly popular today, there is no scientific evidence that a gluten-free diet offers any additional benefits for healthy people. On the contrary, an ill-considered avoidance of gluten can lead to a lack of fibre and important nutrients.
Gluten is widespread in the modern diet, as it is found in numerous staple foods and processed products. Classic baked goods, pasta, semolina products, breakfast cereals and vegan meat substitutes such as seitan, which consist almost exclusively of gluten, are particularly rich in gluten. Many ready-made products also contain hidden gluten as a binding agent or carrier.
The following table shows a selection of typical foods with a high gluten content and their estimated gluten amounts per 100 g:
| Food | Estimated gluten content per 100 g |
|---|---|
| Wheat flour (type 405-1050) | approx. 8-12 g |
| "">Durum wheat semolina | approx. 10-13 g |
| Spelt flour | approx. 10-12 g |
| Rye flour | approx. 7-9 g |
| "">Gerste | ca. 5-8 g |
| "">Seitan (pure wheat protein) | approx. 70-80 g |
| Wheat bran | approx. 15-20 g |
| "">Bulgur | ca. 12-13 g |
| "">Couscous | approx. 9-12 g |
| "">Wheat bread / spelt bread | approx. 6-8 g |
| "">Durum wheat pasta | approx. 10-12 g |
Gluten is a safe part of a balanced diet for the majority of people. However, for people with intolerances or autoimmune diseases, it is crucial to choose a customised diet. Here, grape seed extracts, astaxanthin and other antioxidant substances can help to regulate inflammatory processes and promote general health.
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