What's in gluten?
Gluten is a protein commonly found in wheat, rye, barley, and triticale. Foods to avoid on a gluten-free diet include wheatberries, wheat-based noodles and granola bars and foods to eat include fruits, vegetables, and meats.
Whether you're avoiding gluten because you have celiac disease or because you have a gluten sensitivity, trying to eat a gluten-free diet can seem overwhelming. There's no doubt that it can be difficult to find processed foods that are gluten-free. But if you choose naturally gluten-free foods and read labels carefully, you can still eat a wide variety of healthy, delicious gluten-free meals.
Gluten is a protein commonly found in wheat, rye, barley, and triticale. Even if you don't eat those foods directly, you may still be consuming gluten. It's used in many foods that you may not expect and can often be a hidden ingredient. Gluten is a binding agent that helps food maintain its shape.
10 foods to avoid on a gluten-free diet
You should avoid the following foods if you're on a gluten-free diet:
1. Grains that contain gluten
Gluten is found in many grains, including:
- Wheatberries
- Durum
- Emmer
- Semolina
- Spelt
- Farina
- Farro
- Graham
- KAMUT Khorasan wheat
- Einkorn
- Rye
- Barley
- Triticale
- Malt
- Brewer's yeast
2. Pasta and noodles
Avoid wheat-based pasta, including:
- Ravioli
- Dumplings
- Couscous
- Gnocchi
- Ramen
- Udon
- Soba
- Chow mein
- Egg noodles
3. Packaged snacks
Many packaged snack foods may contain gluten, including:
- Granola bars
- Energy bars
- Potato chips
- Candy bars
4. Meat substitutes
Many vegan or vegetarian meat substitutes are made with seitan, which is wheat gluten. Tofu is gluten-free but may be marinated with ingredients that contain gluten. Avoid the following foods unless they're labeled gluten-free:
- Vegetarian burgers
- Vegetarian sausage
- Imitation bacon
- Imitation seafood
5. Baked goods
Most baked goods have gluten in them, including:
- Cakes
- Cookies
- Pie crusts
- Brownies
- Muffins
6. Bread and pastries
Like other baked goods, breads and pastries are usually made with wheat flour, so you should avoid:
- Bread
- Croissants
- Pita
- Naan
- Bagels
- Cornbread
- Potato bread
- Flatbread
- Donuts
- Rolls
- Wraps and flour tortillas
7. Sauces and condiments
Some condiments and sauces contain gluten, usually in the form of malt vinegar, soy sauce, or wheat. Avoid or check the labels on the following:
- Soy sauce
- Barbecue sauce
- Ketchup
- Brown rice syrup
- Salad dressings
- Marinades
8. Drinks
Fermented alcohol may contain gluten and may be found in the following products:
- Beer
- Ale
- Porter
- Stout
- Flavored hard cider with malt
- Flavored hard lemonade with malt
- Flavored wine coolers with malt or hydrolyzed wheat protein
9. Breakfast foods
Many of your favorite breakfast foods contain wheat flour, including:
- Pancakes
- Waffles
- French toast
- Crepes
- Biscuits
- Many cereals
10. Breadings and coatings
Most types of coatings and breadcrumbs contain gluten. Avoid panko and other types of breading mixes as well as coated meats like chicken fingers and breaded meat or fish patties.
9 foods that are safe to eat on a gluten-free diet
Although gluten is a hidden ingredient in many foods, there are also many foods that are naturally gluten-free, as well as many gluten-free substitutes for the foods you may be craving.
1. Fruits
All fresh fruits are gluten-free, although you should always check the label on processed fruits. Eat a wide variety of colorful fruits, including:
- Apples
- Oranges
- Grapefruit
- Cherries
- Blueberries
- Blackberries
- Grapes
- Cantaloupe
- Watermelon
- Plums
- Peaches
- Pomegranate
2. Vegetables
Like fruits, all fresh and frozen vegetables are naturally gluten-free. Vegetables that have been processed and prepared frozen potatoes may contain gluten, so read the labels carefully. Vegetables have many health benefits, so enjoy the following:
- Broccoli
- Brussels sprouts
- Cauliflower
- Onions
- Celery
- Carrots
- Green beans
- Peppers
- Mushrooms
- Butternut squash
- Spinach
- Kale
3. Meat and poultry
Meat and poultry are gluten-free as long as they aren't prepared with products that contain gluten. Try any of the following:
- Beef
- Lamb
- Pork
- Sausage
- Chicken
- Turkey
- Duck
- Fish
- Shrimp
- Scallops
- Lobster
- Clams
4. Eggs and dairy products
Eggs are gluten-free by themselves, but some restaurants add pancake mix to their eggs and omelets. Check the label on processed dairy products, since they may have additives that contain gluten, but pure dairy products are gluten-free, including:
- Butter
- Milk
- Plain yogurt
- Cheese
5. Beans and legumes
You can enjoy beans and legumes as long as they aren't cooked with any foods that contain gluten, including:
- Black-eyed peas
- Butter beans
- Pinto beans
- Black beans
- Garbanzo beans
- Lentils
- Peas
- Peanuts
- Kidney beans
6. Nuts and seeds
Nuts and seeds are gluten-free and can be used to make gluten-free flours. You can eat them whole or in the form of nut butters or flours:
- Almonds
- Brazil nuts
- Pistachios
- Walnuts
- Cashews
- Pumpkin seeds
- Sunflower seeds
- Pecans
- Hazelnuts
- Chia seeds
- Flax
7. Gluten-free grains
Not all grains contain gluten. The following grains are gluten-free, although you should check the label to make sure they haven't been cross-contaminated during processing:
- Amaranth
- Arrowroot
- Buckwheat
- Cassava
- Oats
- Millet
- Quinoa
- Rice
- Sorghum
- Tapioca
- Teff
8. Fats and oils
Most cooking oils are gluten-free, such as:
- Olive oil
- Sunflower oil
- Canola oil
- Vegetable oil
9. Gluten-free substitutes
You can find substitutes for most of your favorite foods such as pasta, flour, cake mixes, and more. The FDA requires packaged foods with a gluten-free label to contain less than 20 parts per million (ppm) of gluten, so you can feel safe eating them.
Special concerns when eating gluten-free
Many foods that contain gluten also contain many of the nutrients you need to stay healthy. Talk to your doctor or dietician about replacing the nutrients you may be missing on a gluten-free diet.
Some over-the-counter and prescription medications contain gluten as a binding agent. Dietary supplements that contain wheat will have wheat included as an ingredient on the label.
Maintaining a gluten-free diet may be a lifelong commitment, or you may only have to do it for a while. It can be expensive to follow a gluten-free diet, especially if you buy a lot of packaged, gluten-free foods. You can cut your costs by eating mostly foods that are healthy, inexpensive, and naturally gluten-free, like beans, rice, and in-season produce.
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Medically Reviewed on 6/16/2022
References
SOURCES:
Beyond Celiac: "Is Oil Gluten-Free?"
Celiac Disease Foundation: "Gluten-Free Foods," "Label Reading & the FDA," "Sources of Gluten," "What is Gluten?"
Mayo Clinic: "Gluten-free diet."
National Celiac Association: "Frequently Asked Questions about Alcohol on the Gluten-Free Diet."
