Foods that contain gluten
Updated: Nov 6, 2023
When considering whether a food or ingredient contains gluten, it's crucial to be informed, especially if you have celiac disease or non-celiac gluten sensitivity.
Here's a list of common ingredients and foods that often contain gluten:
1. Grains and Flours:
- Wheat: One of the most gluten-rich grains, wheat is prevalent in many foods, including bread, pasta, couscous, bulgur, and wheat-based cereals.
- Barley: This grain contains gluten and is used in malted products, including malted beverages, malt vinegar, and some types of beer.
- Rye: Rye is another gluten-containing grain used in bread, rye-based cereals, and rye whiskey.
- Spelt: While sometimes considered a wheat alternative, spelt contains gluten and should be avoided by those sensitive to gluten.
2. Baked Goods:
- Bread: Traditional bread, including bagels, rolls, and croissants, is typically made with wheat flour.
- Pastries: Many pastries, such as pies, cakes, and muffins, contain gluten due to the wheat-based flours used in their preparation.
- Cookies and Crackers: These often contain wheat flour as a primary ingredient.
3. Pasta and Noodles:
- Most pasta and noodles: Traditional pasta and noodle products are made from wheat flour.
4. Processed Foods:
- Processed Meats: Some processed meats, like sausages and hot dogs, may contain gluten as fillers or binders.
- Sauces and Gravies: Commercial sauces and gravies, especially those used in fast food or restaurants, can contain gluten thickeners.
5. Cereals:
- Many breakfast cereals: Most breakfast cereals contain wheat or barley ingredients, so it's essential to look for gluten-free options if you have one of the diseases mentioned in our previous article.
6. Beverages:
- Certain Alcoholic Beverages: Beer is a notable gluten-containing alcoholic beverage due to its use of barley and wheat. Some specialty gluten-free beers are available.
- Malt-Based Drinks: Malted beverages and malted milkshakes typically contain gluten due to malted barley.
7. Condiments and Dressings:
- Soy Sauce: Traditional soy sauce contains wheat, but gluten-free versions are available.
- Salad Dressings: Some salad dressings may contain wheat-based thickeners.
8. Snacks:
- Breading and Coatings: Foods like chicken nuggets and breaded fish often contain gluten in their coatings.
- Croutons: These popular salad toppers are typically made from bread, which contains gluten.
9. Soups and Broths:
- Canned Soups and Bouillon Cubes: Many canned soups and bouillon cubes contain wheat-based thickeners.
10. Gluten-Free Alternatives:
For individuals who need to avoid gluten, there are numerous gluten-free alternatives available, including gluten-free flours (such as rice, corn, and almond flour), gluten-free pasta, and gluten-free bread made from alternative flours.
Always Read Labels: When shopping for packaged foods, it's essential to read ingredient labels carefully.
Manufacturers are increasingly labeling products as "gluten-free" to help those with dietary restrictions.
Remember that a gluten-free diet is essential for those with celiac disease and those who have been diagnosed with non-celiac gluten sensitivity.
For others, incorporating gluten-containing foods as part of a balanced diet is generally safe and nutritious.
(Read our article "Is Gluten bad for you? Myth vs Reality" about this subject)
Additionally, consulting with a registered dietitian can provide valuable guidance on maintaining a gluten-free diet while ensuring balanced nutrition.
We also invite you to consult this page from the Celiac Disease Foundation (https://celiac.org/gluten-free-living/gluten-free-foods/)
This article is part of mini-series on gluten, so you might also like:
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