Gluten is a protein found in the grains of wheat, barley and rye. People with gluten intolerance may suffer a broad range of side effects after eating it, including abdominal pain, bloating, vomiting, diarrhea and constipation, as well as a host of other immune-related issues. It's important to know which foods and drinks contain gluten; even a small dose can cause severe side effects. Speak to your doctor if you are experiencing symptoms that could be related to gluten intolerance.
Grains
Gluten is found in wheat, barley, rye and triticale, a hybrid of wheat and rye. If you are on a gluten-free diet, beware of all foods that contain these grains, including bread, breadcrumbs, biscuits, most cereals, cookies, cakes, muffins, pastries, pie crusts, donuts, crackers, croutons, pretzels, pasta and pizza. You also want to avoid variations of wheat such as bulgur, spelt, durum, kamut, couscous and matzah.
Oats
Oats do not contain gluten on their own, but they are usually processed alongside other gluten-containing grains where there is risk of cross contamination. Therefore, most people with gluten intolerance choose to avoid oats. If you would like to include oats in your diet, look for manufactures that ensure there is no cross-contamination.
Sauces
Sauces often contain gluten, typically as a thickening agent. You should be wary of gravies, roux and marinades in particular. Also be aware that soy sauce contains wheat. Most restaurants should be able to provide you with a list of specific sauce ingredients.
Packaged Foods
Read all of the ingredients of packaged foods and be aware of any hidden sources of gluten. Some additives, fillers, flavors, natural flavoring, seasonings, spice blends, stabilizers and starch can all contain gluten. Contact the manufacturer directly if you have specific questions about a packaged product.
Beverages
There are only a few beverages that are known to contain gluten, including beer, distilled spirits and malt beverages. You should also check the ingredients on any specialty coffee drinks, smoothies or milk shakes.
References
- "Living Gluten-Free for Dummies"; Danna Korn; 2006
- Celiac.com: Celiac Disease and Gluten-Free Information
