Gluten is a protein found in barely, wheat and rye. It has binding properties which forms a dough-like structure when used in food preparation. Products made from wheat, rye, and barley contain gluten. A person with gluten intolerance may experience gastrointestinal upset, fatigue or other symptoms from ingesting gluten. Because gluten appears in so many commercially prepared foods, learning which products contain gluten is important. Reading product labels is imperative for avoiding gluten as well.
Breads
Breads made with flours and grains that contain gluten should be avoided if you have gluten intolerance. Wheat, including wheat bran, wheat germ and wheat starch, contains gluten. Breads made from wheat based flours, or those which contain bran, durum, farina, spelt or rye should be avoided. A person with gluten intolerance may choose gluten-free breads made from rice, corn or potato starches. Gluten-free breads are often found in the freezer section, and are marked as gluten-free.
Pasta
Pasta is often made from wheat flour. Semolina wheat is a popular ingredient in pasta and contains gluten. Gluten-free pasta varieties are commercially available which are made from rice or corn. Read labels carefully; however, as some types of rice-based pasta may also contain wheat flours.
Snack Foods
Many commercially prepared snack foods are made with wheat-based flours. Cookies and crackers likely contain wheat. Additional items like granola bars, breakfast bars, trail or snack mix can also contain wheat.
Plain potato chips are generally a safe, gluten-free snack food choice. However, many potato chips have flavorings which contain gluten. Chips and other snack foods may also be processed in a facility that shares equipment with wheat-based products, making cross contamination with gluten possible. The Children's Digestive Health and Nutrition Foundation recommends calling the manufacturer for snack food products, or any product, to find out if the product contains gluten or is made on shared equipment.
Dairy Products
Milk is naturally gluten-free. Dairy products are usually a safe choice for a person with gluten intolerance. However, dairy products may contain additives with gluten or wheat. Ice creams that contain cookie pieces, cheesecake chunks, or candy may contain gluten. Flavorings added to dairy products may also contain gluten. Choosing plain dairy products may be a safer choice, as well as reading labels to ascertain whether or not gluten has been added.
Condiments and Flavorings
The National Institute of Diabetes and Digestive and Kidney Disease warn that gluten is also found in many commercially prepared products used as condiments and food flavorings. Canned broths, bouillon cubes, gravy, soy sauce, croutons, rice mixes, prepared marinades and some flavoring packets, such as packaged stew or roast flavorings, may contain gluten.
