I often get asked - what is the difference between gluten and wheat? And more specifically the difference between gluten-free vs wheat-free diets?

These two words are commonly used interchangeably, however, they are not the same…

Let’s take a dive into the ‘fields’ so you can understand this important difference.

Gluten and Wheat

Gluten is a protein found in a series of grains and is gives dough made with yeast elasticity. Gluten is a component of wheat, therefore people who react to gluten will not only need to avoid consuming gluten-containing foods but also avoid consuming wheat and wheat-containing grains.

However, if you have a wheat allergy, be mindful that not all ‘gluten-free’ products are also ‘wheat-free’.

What’s the difference between a wheat allergy, Coeliac disease, and gluten intolerance/sensitivity?

A wheat allergy is different to gluten intolerance (or sensitivity) and Coeliac disease. A wheat allergy is caused by a specific wheat protein in which the immune system produces antibodies. As a consequence, this triggers allergy-like symptoms soon after eating the food (seconds to hours), for example, rash, itching, sneezing, trouble breathing, abdominal pain and digestive issues.

Whereas Coeliac disease is more serious as the immune system attacks the body’s own small intestine when gluten is eaten. It is defined as an autoimmune disease. Damage to the gut lining can cause pain but also prevents nutrients from being absorbed. Those who have Coeliac disease must avoid gluten from all grains, including wheat.

What about gluten intolerance? Which is also known as gluten sensitivity. Symptoms may be similar to a wheat allergy or celiac and also those who suffer from irritable bowel syndrome (IBS). However, individuals who have a normal blood test result that shows no production of antibodies, have a normal small intestine biopsy result, and symptoms dissipate after removing gluten from the diet and come back when re-introduced, are most likely going to be categorized with non-coeliac gluten sensitivity.

Concerned about your symptoms?

Don’t go this alone! Please talk to your GP to help determine the cause of your symptoms and to seek the appropriate tests. Also, PLEASE involve a registered nutritionist or dietitian before removing anything from your diet. Going ‘gluten-free’ will require changes and substitutions in your diet to make sure you are getting the right nutrients you need. Some gluten-free foods lack vital vitamins and minerals that you may have already been getting from those lovely gluten-filled foods!

What to look for? Check your NIPs

When it comes to nutrition information panels (NIPs), you should see products that list allergy statements either in the ingredients list or as a statement. Typically, wheat and gluten allergies are in bold in the ingredients list. If a food label doesn’t state ‘gluten-free or ‘wheat-free’ then scan the ingredients to check sneaky food items that you might react with.

If you want to know more about NIPs, check out the first and second posts on Instagram.

Checking ingredients for gluten and wheat-containing sources is necessary if you are sensitive to gluten and wheat. Note the ingredients doesn’t have these items in bold (as some products do). Rather there is a statement: “Contains: Gluten Containing Cereals”. Also, looking at the ingredients list, the keywords that jump out are “Cereals”, “Oats”, and “Malt Barley Extract”.

This is a great ingredient list that clearly highlights, in bold, the common allergens such as barley, dairy, gluten, rye, soy and wheat. I appreciate companies that do this as it makes reading the ingredients much easier! But also, it is good practice to scan over the other ingredients just in case an item has been missed.

Key ingredients of foods that can flare up symptoms

There are some obvious ingredients in foods that can flare up symptoms. However, there are also sneaky ones that you might not know comes from sources of wheat or gluten. These items are important to check if you or you know of someone who suffers from any gluten or wheat contamination.

What about Oat and Buckwheat?

Pure oats are naturally gluten-free, however, oats can easily become contaminated with gluten as the products are produced with gluten-containing cereals and grains in the same facility. Therefore, individuals with gluten sensitivities should only purchase certified ‘gluten-free’ oats.

Buckwheat can trip up those who are not familiar with gluten/wheat-free diets. And fair enough with having ‘wheat’ in the name. However, buckwheat is naturally gluten-free. Did you know it is related to the rubarb plant? It is a seed rather than a grain. Even though buckwheat is naturally gluten-free, much like oats, it can be processed in the same facility as gluten-containing grains. Therefore, check for ‘gluten-free’ on the package if you are sensitive to gluten.

A TOP TIP: A note on Soba (e.g., soba noodles)

Soba is Japanese for buckwheat. BUT watch out for soba-labelled products and please check the ingredients. For example, soba noodles can be made from only buckwheat flour and water. However, soba noodles commonly contain wheat flour as well. Best to check the ingredient label and look for 100% buckwheat or a combination of gluten-free flours.

Summary

As you can see, there are differences between gluten-free and wheat-free diets. Symptoms can be similar for conditions such as wheat allergies, Coeliac disease, and gluten intolerance/sensitivity, however, there are clear distinctions with lab results which is useful for diagnosis and treatment. If you suspect that you are suffering from something that you are eating, please continue your normal diet. It might be helpful to keep a symptom journal before you book an appointment with your GP to help determine the cause. If there is a suggestion to try removing gluten or wheat from your diet, seek a registered nutritionist or dietician to help guide you through this process. And now that you are aware of what ingredients flare up a wheat allergy, Coeliac disease, or gluten sensitivity, you can be confident that you will not harm yourself or others!

Are gluten and wheat the same thing?