gluten free diet

By Mary Frances Pickett


Foods that Contain Gluten – A Guide

April 23, 2010

One of the hardest parts about starting a gluten free diet is knowing where to begin. What foods are OK to eat? Which ones are gluten foods and should be avoided? Does this really mean that breads and cookies are now out the window? Do I have to prepare separate meals for the family? The key is to take things one step at a time and the first thing to do is create a list of foods that contain gluten. In this guide we’ll give you a head start by giving you a list of foods that contains gluten that you can add to as you explore your new lifestyle.

Foods that Contain Gluten
While it would be difficult to compile a complete list of foods with gluten, we’ve done our best. We’ve organized items by category to make it easier. One way to manage this list is to copy it into a word processor and add to it as you discover more foods that contain gluten. Better yet, use this list to eliminate foods and start another that is a Gluten Free Products List that can work as your shopping list when you go out.

  • Grains – Wheat, Barley, Rye and Oats (unless specifically labeled gluten free oats)
  • Flours – Any flour made with any of the grains listed above. Other flours may also share equipment with wheat, barley and rye so check the packaging. If it doesn’t say “gluten free” it may not be. Check with the manufacturer to be certain.
  • Beer – Many beers are made with wheat, barley or rye. There are gluten free versions available however.
  • Baked goods – Breads, cookies, cakes, muffins, scones, bagels.
  • Breakfast foods – Waffles, pancakes, french toast, most cereals
  • Pastas
  • Hidden Gluten, check labels for: Starch, Malt, Malt flavoring, binders,  fillers, colorings, coatings, dextrins, gum base, maltodextrin, hydrolized protein, vegetable gum

While this is not a complete list, the basic rule is: avoid all foods containing any direct or indirect source of wheat, rye, barley and oats. Keep in mind that there are tons of gluten free flours and grains on the market that can provide an alternative set of ingredients for baking or cooking.

It’s a fact that there are an abundance of foods that contain gluten and wheat everywhere you look. The trick is to understand what these foods are and then create a plan to avoid them. You can eat amazingly delicious gluten free foods, it just takes a little time and planning. The health benefits are well worth the effort – and this list will help you on your way.


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