Avoiding Foods with Gluten – A Quick Reference Guide

Learning any new skill takes determination and time to master. This definitely holds true of learning to identify foods with gluten containing ingredients. However, if you suffer from celiac disease or gluten intolerance, becoming an expert in short order can mean the difference between comfortable happy living and serious health issues. In this guide we’ll give you some easy to follow guidelines and a list of foods with gluten in them so you can have a head start.

Types Foods with Gluten in Them
It’s important to note that the vast majority of raw foods do not contain gluten all. Gluten comes from wheat, barley and rye. Oats are generally lumped in with these grains, not because they contain gluten (they don’t!) but because they are almost always processed alongside gluten containing grains. Outside of these grains, everything else is gluten free. That said, there are a significant number of products that have wheat, rye or barley as an ingredient – and they can be tricky to spot.

Here is an introductory foods with gluten list:

  • Gluten containing grains: wheat, rye, barley and oats (unless specifically labeled gluten free oats)
  • Breads and bread products containing gluten containing grains: Bread, pasta, cookies, cakes, scones, muffins, pancakes, waffles, etc,
  • Hidden ingredients: Malt, malt flavoring, partially hydrogenated protein, fillers, flavorings, starch (could be corn but can also be wheat),
  • Soy sauce

If you’re ever in doubt about whether an ingredient contains gluten, contact the manufacturer. Most will be happy to answer questions about any ingredients. You can also try an internet search for the particular product – many times others have already inquired and have posted the answer online. While this is not a comprehensive list of foods with gluten it’s a good start. As you find other gluten foods, add to this list. More importantly, begin your own gluten free products list that you enjoy that can serve as a shopping list.

Gluten Free Alternatives
While it may seem that there are a ton of foods with gluten, the bright side is that there is also a huge variety of gluten free substitutes. From gluten free cakes and cookies to gluten and wheat free bread to gluten free pizza dough, you can find a gluten free version of almost everything. Check with your local grocery store and your local health food store.

Depending on where you live there may also be a gluten free bakery in your area which can be a tremendous benefit. There’s nothing better than a freshly baked gluten free cake that you didn’t have to make yourself. Combine that with a hot cup of coffee and great atmosphere and you’ve got a winning combination.

Foods with gluten can be difficult to avoid but with some advance planning it can be done. The trick is to stay organized, create a list of gluten free foods, keep a positive outlook and you’ll quickly see the benefits of eating gluten free.