gluten free? wheat free? whats the difference?

In recent years, gluten and wheat have become buzzwords in dietary discussions, often mentioned in the same breath. But what’s the real difference between gluten and wheat, and why might someone need to avoid them? Let’s dive into these terms and explore why certain individuals may find it necessary to steer clear of them.

Understanding Gluten and Wheat

Gluten:

“Gluten” is a group of proteins found in certain grains, notably wheat, barley, and rye. It gives dough its elasticity and helps it rise and maintain its shape. For most people, gluten is perfectly digestible and safe. However, for those with specific health conditions such as coeliac disease, gluten can become a significant problem.

Wheat:

“Wheat”, on the other hand, is a type of grain that contains gluten. It’s one of the most common sources of gluten in the diet. Wheat comes in various forms and can be found in countless products, from bread and pasta to sauces and processed foods.

To take wheat to another level, it is high in fructans, of which are highly fermentable carbohydrates, also known as FODMAP’s. Fructans are a known trigger for people with IBS, this does not however, mean that someone with IBS needs to go fully gluten free.

Why would someone avoid Gluten?

• Coeliac Disease: This is an autoimmune disorder where the ingestion of gluten triggers an immune response that damages the small intestine. Symptoms can range from digestive issues to neurological problems. For individuals with coeliac disease, avoiding gluten is crucial to preventing serious health complications.
• Non-Coeliac Gluten Sensitivity: Some people experience symptoms similar to those of coeliac disease when they consume gluten, but without the autoimmune response or damage to the small intestine. These individuals may suffer from bloating, diarrhoea, and fatigue. While non-coeliac gluten sensitivity isn’t as well-understood as coeliac disease, avoiding gluten can provide relief.

Why would someone avoid wheat?

• Wheat Allergy: This is an allergic reaction to proteins found in wheat, including but not limited to gluten. Symptoms can include hives, difficulty breathing, or anaphylaxis. People with a wheat allergy need to avoid wheat-containing foods, but not necessarily all gluten-containing grains such as barley and rye.
• FODMAPs: Wheat contains fructans, a type of fermentable carbohydrate that can be problematic for individuals with IBS or other digestive sensitivities. Following a low-FODMAP diet often means avoiding wheat. 

Sooo how can someone with IBS still eat gluten?

Great question! There are low FODMAP gluten containing foods such as sourdough that can be tolerated on the low FODMAP diet. This is because the fermentation process decreases the wheat/fructan concentration as the bacteria break the fructans down.

In summary:

Understanding the difference between gluten and wheat and why some individuals need to avoid them can help demystify dietary restrictions and make it easier to find suitable alternatives. Whether for medical reasons or personal preference, avoiding gluten and/or wheat is a manageable adjustment with a bit of planning and knowledge.

If you suspect that gluten or wheat may be affecting your health, consulting with your GP or a registered dietitian can provide tailored advice and support.

By making informed choices and exploring alternatives, you can navigate a diet free from gluten and wheat with confidence that you’re getting in all the nutrition you need.

If you need support, we’re here to help you navigate your gut health journey. Speak with one of our IBS dietitians today for a FREE 15 minute discovery call to discuss your gut health concerns. 

Published: 14th August 2024

Author: Kelsey Paterson, Monash FODMAP trained Dietitian