Does Your Everyday Indian Food Contain Gluten? Dietitian Shares Hidden Sources

Many people are transitioning to a gluten-free lifestyle these days. They assume that avoiding obvious staples such as wheat chapatis and bread is enough. However, this is a common misconception. The truth is that gluten can easily sneak into our diets through our everyday meals. We asked our medical expert to shed light on this issue. She revealed that everyday Indian foods, be it packaged spice mixes to thickened gravies and ready-to-eat soups, often consist of hidden traces of gluten. Understanding these culprits is important for protecting your gut health and preventing unwanted allergic reactions.

Let us take a look at what Ms Edwina Raj, Head of Services, Clinical Nutrition and Dietetics, Aster CMI Hospital, Bangalore, has to say about it.

Hidden Sources of Gluten in Everyday Indian Foods

Ms Raj says that many people think gluten is found only in wheat-based foods such as chapati, bread, biscuits, and bakery products, but it can also be hidden in everyday Indian foods as well. On this note, the expert lists such foods for us: 

• Maida-coated snacks.
• Samosas.
• Kachoris.
• Noodles.
• Pasta.
• Pizza.
• Burgers.
• Bakery rusks.
• Ready-to-eat soups.
• Sauces.
• Soy sauce.
• Malt-based drinks.
• Breakfast cereals.
• Packaged spice mixes.
• Gravies thickened with wheat flour.
• Processed meat products.
• Certain sweets or desserts that contain wheat flour.

“Cross-contamination can also occur when naturally gluten-free foods such as rice, millet, or oats are prepared using the same utensils or oil as wheat-based foods,” adds the expert.

Who Should Avoid Gluten?

Ms Raj says that certain individuals should stay away from gluten, such as:

• People with celiac disease.
• Non-celiac gluten sensitivity.
• Wheat allergy. 

The expert adds that for those with wheat allergy, even small amounts of hidden gluten can trigger symptoms such as: 

• Stomach pain.
• Bloating.
• Diarrhoea.
• Constipation.
• Fatigue.
• Headaches.
• Skin rashes.
• Poor nutrient absorption. 

“Along with this, long-term complications can arise if gluten continues to be consumed unknowingly, making it important to read food labels carefully and ask about ingredients when eating outside the home,” concludes Ms Raj.

According to Harvard Health, symptoms of celiac disease or gluten sensitivity are:

• Diarrhoea
• Abdominal pain
• Weight loss and poor appetite
• Bloating or feeling full
• An itchy rash
• Growth delay (in children).

What is Gluten Intolerance?

According to the Cleveland Clinic, gluten is a protein that is found in wheat, barley, rye and other grains. It is present in a lot of common foods and drinks, such as pasta, cereal and beer. Gluten intolerance is also known as non-celiac gluten/wheat sensitivity (NCGWS) or gluten sensitivity. As per research, 1 in 10 people worldwide and 1 in 20 in the US are gluten intolerant. These are the symptoms of gluten intolerance, which can last for several hours or days after eating gluten:

• Bloating or gas
• Diarrhoea or constipation
• Nausea and vomiting
• Stomach pain
• Brain fog, or trouble concentrating
• Fatigue
• Headache
• Joint pain
• Anxiety or depression
• Skin rash

But what is the cause behind it? The  Cleveland Clinic noted that the exact cause is unknown; however, it adds that some research shows the problem may not be gluten itself, but certain carbohydrates which are present in many foods. When our body is unable to absorb these carbohydrates well, they ferment in our gut and can trigger such symptoms.

What about the risk factors linked to gluten intolerance? It notes that anyone can have gluten intolerance, but it is more common in women; while some people are born with gluten intolerance, others may develop it later in life.

Lastly, how to treat gluten intolerance? There is no cure for it. The primary treatment is following a gluten-free diet or gluten/wheat-limited diet. This generally helps most people feel better. Your doctor may want to check for other food sensitivities as well.

Avoiding gluten can often lead to low fibre, iron or vitamin B. Therefore, it is important to consult a medical professional to make sure you are receiving all the essential nutrients from your daily meals, while keeping gluten at bay.

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Conclusion

Navigating a gluten-free diet needs much more than just simply cutting out obvious wheat-based products from your daily meals. As experts highlight, we are unknowingly consuming hidden gluten from our regular meals. This can trigger severe symptoms such as bloating, fatigue, and poor nutrient absorption for those with sensitivities. Moreover, even naturally gluten-free grains can easily become compromised through cross-contamination in the kitchen. Therefore, it is important to read food labels carefully and always inquire about cooking methods when dining out. By staying informed and cautious about our everyday foods, we can successfully avoid hidden gluten triggers.