Gluten Explained: What It Is, Where It Hides, and How It Might Affect How You Feel
Gluten-free labels are everywhere these days—but is going gluten-free just a trend, or could there be something to it?
Many people say they feel clearer, more energetic, and experience fewer digestive issues when they cut back on gluten. So what’s going on? Let’s take a closer look at what gluten actually is, where it shows up, and why it gets so much attention.
What Is Gluten?
Gluten is a natural protein found in wheat, barley, and rye. It helps dough rise and gives baked goods their chewy texture. Gluten is also added to many processed foods as a thickener or binder.
You’ll find gluten in obvious places like bread and pasta, but also in things like sauces, soups, and snacks. If you’re eating something from a package, there’s a good chance gluten is in there—especially if it’s a processed food.
Why Are So Many People Reconsidering Gluten?
Even without a diagnosis like celiac disease or gluten sensitivity, more people are asking how gluten might be affecting how they feel. That curiosity often comes up when digestion changes, energy dips, or inflammation becomes more noticeable.
Some health experts have looked into links between gluten and symptoms like:
- Bloating or irregular digestion
- Brain fog or low energy
- Joint stiffness or body aches
- Skin breakouts or irritation
- Blood sugar swings or cravings
Gluten isn’t the cause for everyone—but some people say they feel better, think more clearly, or have more stable energy when they remove it from their diet.
Are Gluten Foods Nutrient-Rich?
Not really. Many foods that contain gluten—like white bread, crackers, and baked treats—are made with refined grains. That means they’re often low in fiber, vitamins, and minerals.
They’re also usually high in simple carbs, which can spike your blood sugar and leave you feeling tired or hungry soon after. That’s especially important for people managing weight, energy, or insulin resistance.
On the other hand, whole foods like vegetables, fruit, beans, protein, and healthy fat tend to give your body the nutrients it really needs—with no gluten in sight.
Gluten in Sneaky Places
Even if you’re not eating pasta or pastries, gluten can still show up in unexpected foods—especially ultra-processed ones. It’s often used as a filler or thickener in:
- Soy sauce (unless labeled gluten-free)
- Creamy soups and canned stews
- Salad dressings and marinades
- Deli meats and meat substitutes
- Snack foods like chips and crackers
- Candy and granola bars
- Beer and flavored alcoholic drinks
- Imitation crab or other processed seafood
Reading labels and choosing whole, unprocessed foods can help if you’re trying to avoid gluten. Look for certified gluten-free labels if you’re unsure.
The Bottom Line
There’s no one-size-fits-all answer when it comes to gluten. Some people feel a big difference when they remove it—others don’t notice much at all.
What matters most is paying attention to how you feel. Whether you’re experimenting with cutting back or just staying curious, being more mindful of what’s on your plate can help you tune into what your body really needs.
You don’t have to be perfect—just aware. Small shifts can lead to big insights.
XO, Lisa
