Understanding Gluten and Making Informed Dietary Choices

Gluten, a protein found in wheat, rye, and barley, has become a focal point in dietary discussions. While essential for those with diagnosed gluten-related disorders like celiac disease, its impact on overall health is a growing area of interest. Nutritionist Éléonore de Richecour emphasizes that even without a formal diagnosis, gluten can contribute to various health issues for some individuals. This article explores the potential effects of gluten, foods to limit, and alternatives to incorporate into a balanced diet.

What is Gluten?

Gluten is a protein composed of gliadin and glutenin. According to de Richecour, gliadin is the component more likely to cause adverse reactions in the body, while glutenin is generally well-tolerated. The consumption of gluten can trigger a series of reactions, potentially leading to inflammation that affects organs like the liver, joints, and skin.

Who Should Consider Limiting Gluten?

Over 100,000 people in Belgium are estimated to be intolerant to gluten, with a significant number remaining undiagnosed as of February 26, 2026. However, de Richecour notes that individuals without a diagnosed intolerance may still benefit from reducing their gluten intake. Symptoms like fatigue, unexplained weight fluctuations, hormonal imbalances, digestive issues, and afternoon energy crashes could indicate a sensitivity to gluten.

Foods to Limit or Avoid (The “SABO” List)

De Richecour recommends limiting foods encompassed by the acronym “SABO”: rye, oats, wheat, and barley. She also advises avoiding spelled and kamut, less common cereals. This extends to products derived from these grains, including:

• Bread
• Pasta
• Pizza
• Pastries
• Biscuits
• Cakes
• Crackers
• Beer
• Semolina
• Bulgur

Hidden sources of gluten can also be found in processed foods such as cold meats, soy sauce, broths, certain sweets, industrial dishes, and salad dressings.

Gluten-Free Alternatives

Fortunately, numerous gluten-free alternatives are available. De Richecour suggests incorporating these into your diet:

• Rice
• Quinoa
• Buckwheat (low glycemic index)
• Certified gluten-free oats
• Millet
• Amaranth
• Teff
• Sorghum

Pair these with protein sources like fatty fish (sardines, mackerel, herring), pasture-raised meats, organic eggs, legumes, and healthy fats. Including foods beneficial for gut health, such as fermented vegetables, sheep’s or goat’s yogurt, and kombucha, is also recommended.

Baking Gluten-Free

For baking, almond or coconut flour are excellent alternatives, providing both flavor and good texture.

Sourdough Bread: A Potential Option

Sourdough bread, increasingly popular in Belgium, may be a more digestible option for some. De Richecour explains that the fermentation process partially predigests gliadin, reducing its potential for adverse effects. However, it’s crucial to ensure the bread is 100% sourdough and not a blend with commercial yeast.

Navigating “Gluten-Free” Products

De Richecour cautions against blindly trusting “gluten-free” labeled products. Many are highly processed, rich in starch, contain added sugars, and include various additives, making them nutritionally poor choices.

Key Takeaways

• Gluten can affect individuals even without a diagnosed intolerance.
• Limiting “SABO” foods (rye, oats, wheat, barley, spelled, and kamut) is a good starting point.
• Focus on naturally gluten-free alternatives and whole, unprocessed foods.
• Be mindful of hidden gluten sources in processed foods.
• Choose 100% sourdough bread over conventional options if tolerated.
• Carefully evaluate the nutritional content of “gluten-free” products.