Is Greek Food Gluten Free?

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On November 12, 2024
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Is Greek Food Gluten Free?

Greek cuisine is not inherently gluten-free, as it includes many dishes that contain wheat-based ingredients such as pita bread, phyllo dough, and pasta. However, there are numerous naturally gluten-free options in Greek food, including grilled meats, seafood, vegetables, rice dishes, and certain desserts, making it possible for those with gluten sensitivities to enjoy many aspects of Greek cuisine with some careful selection.

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Health Information
Benefits of Greek Food

Rich in heart-healthy olive oil, which contains monounsaturated fats and antioxidants

High in omega-3 fatty acids from fish and seafood, supporting brain and heart health

Abundant in fruits and vegetables, providing essential vitamins, minerals, and fiber

Includes whole grains, which aid in digestion and provide sustained energy

Features lean proteins like chicken and legumes, supporting muscle health and weight management

Incorporates yogurt, a probiotic-rich food that promotes gut health

Contains antioxidant-rich herbs and spices like oregano, basil, and garlic

Moderate red wine consumption may offer cardiovascular benefits

Emphasizes nuts and seeds, providing healthy fats and protein

Low in processed foods, reducing intake of unhealthy additives and preservatives

Promotes portion control and mindful eating through shared, communal meals

Includes fermented foods like feta cheese, which can support digestive health

High in fiber from vegetables and legumes, aiding in digestion and weight management

Contains anti-inflammatory ingredients like tomatoes and olive oil

Encourages consumption of nutrient-dense foods, supporting overall health and wellbeing

Who should avoid Greek Food

People with celiac disease or gluten sensitivity (due to wheat-based products like pita bread)

Individuals with lactose intolerance (due to dairy products like feta cheese and yogurt)

Those with nut allergies (due to the use of nuts in some Greek dishes)

People on low-sodium diets (due to the use of salt in many Greek dishes and preserved foods)

Individuals with shellfish allergies (due to seafood dishes common in Greek cuisine)

Those following a vegan or strict vegetarian diet (due to the prevalence of meat and dairy in Greek cuisine)

People with garlic or onion sensitivities (as these are common ingredients in Greek cooking)

Individuals with acid reflux or GERD (due to the use of tomatoes, garlic, and other acidic ingredients)

Those on low-fat diets (due to the use of olive oil and fatty meats in some dishes)

People with specific religious dietary restrictions (e.g., those who avoid pork or alcohol)

Individuals with olive allergies (as olive oil is a staple in Greek cuisine)

Those with sesame allergies (due to the use of tahini in some Greek dishes)Remember that many Greek dishes can be modified to accommodate various dietary needs, so it’s always best to communicate any restrictions or concerns when dining out or preparing Greek food at home.

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What is Tolerase® G?

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Relief from Gluten Sensitivity

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This specific enzyme, Tolerase® G, a patented endopeptidase specific for proline, was developed by  Royal DSM  and has been scientifically proven to be effective in breaking down gluten residues​ ( 1) ​. Furthermore, research has shown that Aspergillus niger prolyl endoprotease (AN-PEP), an enzyme closely related to Tolerase® G, can break down gluten so effectively that it barely reaches the duodenum, potentially eliminating gluten toxicity​ ( 2) ( ​​3 ) ​.

On this page we explain why we are so enthusiastic about this supplement, supported by scientific research.

What is Gluten?

Gluten is a group of proteins found primarily in grains such as wheat, barley, and rye. These complex proteins give shape, strength, and texture to bread and other grain products. However, gluten is difficult to digest because it is rich in proline, a non-essential amino acid. This is why about 13% of the world’s population is sensitive to gluten in their diet​ (1)​.

How Tolerase® G Works

It is important to note that Tolerase G is designed to have optimal activity in the difficult conditions of the stomach. Its effectiveness on the digestion of gluten in the stomach and duodenum has been scientifically proven ( 1 ).

Studies have shown that a newly identified prolyl endoprotease derived from Aspergillus niger can effectively break down gluten proteins. This enzyme works optimally at a pH of 4–5, remains stable at pH 2, and is completely resistant to digestion by pepsin ( 2 ). Furthermore, research has shown that Aspergillus niger prolyl endoprotease (AN-PEP) accelerates the breakdown of gluten in the stomach so much that very little gluten reaches the duodenum ( 3 ). This suggests that co-administration of AN-PEP with a meal containing gluten could potentially eliminate gluten toxicity, allowing people to (occasionally) abandon their strict gluten-free diet ( 3 ).

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Little Helpers & Tolerase® G: Stronger Together in the Fight against Gluten.

At Little Helpers we are proud of our unique partnership with the producer of Tolerase® G  DSM . Together we have spent 2.5 years of research and worked tirelessly to develop and perfect our gluten digestion pill, which contains 100% Tolerase® G.

Our shared commitment to quality and effectiveness has resulted in a product that is unmatched in the market. We have chosen to manufacture locally in Europe to ensure the highest quality standards and control.

Our pill has proven to be many times more effective than our competitors, and we offer it at the best price. We are convinced that our pill can make a difference for people who struggle with gluten sensitivity. That is why we encourage everyone to try it and experience the benefits for themselves!

The Only Effective Anti-Gluten Pills

Little Helpers Anti-Gluten Pills contain 100% Tolerase® G. Tolerase® G is the only enzyme on the market that has been scientifically proven to be effective enough to break down gluten in the stomach to the point where the body no longer reacts to it.

Gluten Free Alternatives
Here are five gluten-free alternatives to traditional Greek food items, along with short descriptions:
Zucchini Fritters (instead of traditional Kolokithokeftedes): These crispy fritters are made with grated zucchini, gluten-free flour, eggs, and herbs. They offer a similar texture and flavor to the traditional version while remaining gluten-free.
Stuffed Grape Leaves with Quinoa (instead of rice-filled Dolmades): Grape leaves filled with a mixture of quinoa, herbs, and spices. This alternative provides a similar taste and texture to traditional dolmades while offering additional protein and nutrients from quinoa.
Gluten-Free Pita Bread: Made with a blend of gluten-free flours such as rice flour, tapioca starch, and potato starch. These pitas can be used for gyros, souvlaki, or as a side to various Greek dishes, mimicking the texture and functionality of traditional pita bread.
Eggplant Moussaka (without béchamel sauce): A layered dish of eggplant, ground meat, and tomato sauce, topped with a gluten-free cheese mixture instead of the traditional flour-based béchamel sauce. This version maintains the rich flavors of moussaka while eliminating gluten.
Gluten-Free Baklava: This sweet dessert is made with layers of gluten-free phyllo dough (made from rice flour or other gluten-free alternatives), chopped nuts, and honey syrup. It provides a similar texture and taste to traditional baklava without the gluten-containing wheat flour.

Frequently Asked Questions

Are gyros in Greece gluten-free?
Gyros in Greece are typically not gluten-free. The pita bread used to wrap the gyro meat and toppings contains gluten. Additionally, some gyro seasonings or sauces may contain gluten ingredients. However, it's possible to find gluten-free versions or adaptations of gyros in some locations, especially those catering to dietary restrictions.
Is Mediterranean food typically gluten-free?
Mediterranean food is not inherently gluten-free, but it does offer many naturally gluten-free options. Common Mediterranean staples like vegetables, fruits, legumes, nuts, seeds, and olive oil are gluten-free. However, some Mediterranean dishes may contain gluten-containing ingredients such as wheat-based pasta, couscous, or bread. Those following a gluten-free diet can often easily modify many Mediterranean recipes to exclude gluten-containing ingredients.
Is Greek feta cheese gluten-free?
Greek feta cheese is typically gluten-free. It is made from sheep's milk or a mixture of sheep's and goat's milk, which do not contain gluten. The traditional production process of Greek feta does not involve any gluten-containing ingredients. However, it's always best to check the label or contact the manufacturer to be certain, especially if you have celiac disease or severe gluten sensitivity.
How common is celiac disease in Greece?
Celiac disease is relatively common in Greece. Studies have estimated the prevalence to be around 1 in 100 people in the general Greek population. This is similar to the prevalence seen in other European countries. However, many cases likely remain undiagnosed, so the true prevalence could be higher.

Our Expert

Drs. Ilse van Asperen

Is an Orthomolecular Therapist, Nutritional Coach & Professional Editor
Drs. Ilse van Asperen is a medical doctor specialising in orthomolecular therapy and nutritional coaching. With a background in public and clinical health research and management, she focuses on addressing the root causes of health issues through diet, gut health, and stress reduction. As a professional editor for Little Helpers, she reviews all gluten-free content to ensure accuracy, safety, and scientific credibility. More about me

Our Sources

The information on this page is based on reputable health and nutrition organisations, ensuring accuracy and reliability for anyone following a gluten-free diet. For further details, see the sources below.

Sources

  1. National Institutes of Health (NIH)

  2. Coeliac UK

  3. Harvard T.H. Chan School of Public Health

  4. Mayo Clinic

  5. World Health Organization (WHO)

  6. Celiac Disease Foundation

Experiences of our customers

Disclaimer: We do our best to provide accurate gluten information, but errors can happen. If you spot a mistake or have concerns, please contact us so we can make it right.