Public awareness of healthy eating is increasing. People often discuss foods that contain gluten and gluten free foods. For some people, understanding gluten content in food is important, especially for those with certain health conditions such as Celiac Disease or gluten sensitivity.

However, because gluten is often hidden in various food products, many people are still confused about how to identify it. One simple way to understand gluten sources is through the BROWS concept, an acronym for five types of grains that commonly contain gluten. By understanding this concept, we can more easily identify which foods to avoid and discover safer alternative ingredients for a gluten-free diet.

What is Gluten?

Gluten is a natural protein found in certain types of grains, especially wheat and other cereal grains. This protein has elastic properties that help dough become flexible and rise during processing.

Because of these properties, gluten is commonly used in various food products such as:

1. bread
2. noodles
3. pasta
4. cakes
5. biscuits

In the food industry, gluten helps create a chewy texture and stable structure in dough. That is why wheat has become a primary ingredient in many popular foods around the world. However, for some people, consuming gluten can cause health issues and therefore needs to be avoided.

Since gluten is often used as an additive or binding agent, reading ingredient labels on food packaging becomes an important step for those following a gluten-free diet.

BROWS: An Easy Way to Remember Gluten Sources

To more easily identify sources of gluten, many nutrition experts use the acronym BROWS. BROWS represents five types of grains that commonly contain gluten.

1. B – Barley
   Barley is a fairly common source of gluten used in both food and beverages. Some products that often contain barley include:
   • breakfast cereals
   • instant soups
   • malt
   • certain fermented drinks

   Barley is often overlooked as a gluten source because it is commonly used in processed forms such as malt extract.

2. R – Rye
   Rye is a type of grain that belongs to the same family as wheat. It is widely used in traditional bread in several European countries. Products that typically contain rye include:
   • rye bread
   • dark bread
   • certain types of crackers

   Although its gluten content differs from wheat, rye is still not safe for those who must follow a gluten-free diet.

   O – Oats

3. Oats are naturally gluten-free. However, in practice, they are often subject to cross-contamination during production. This can occur because they are:

   • harvested using the same equipment as wheat
   • processed in facilities that also handle wheat
   • packaged in shared facilities

   For this reason, people who follow a gluten-free diet usually only consume oats labeled as certified gluten-free.

4. W – Wheat
   Wheat is the most common source of gluten in the world. Foods that made from wheat flour, such as:

   • bread
   • noodles
   • pasta
   • cakes
   • donuts
   • biscuits

   Because wheat is widely used in the food industry, gluten is often hidden in many processed products. This is why a gluten-free diet requires extra attention when choosing foods.

5. S – Spelt
   Spelt is an ancient variety of wheat that still contains gluten. In recent years people have made it popular because they consider it a more natural alternative to modern wheat. However, it is important to note that spelt still contains gluten and is not suitable for those who need to avoid it.