Gluten is a protein in wheat, rye and barley, and derivatives of these such as bran, graham flour, matzo and semolina. If you suffer from gluten intolerance or have celiac disease, you probably follow a gluten-free diet. Many products contain gluten. Learn to read product labels for gluten and hidden sources of gluten when following a gluten-free diet. Speak to a nutritionist for in-depth instruction on safe foods to eat on the GF diet and the foods to avoid.
Bread and Pasta
Commercially produced breads are generally made with gluten-containing grains, like wheat. Breads made with wheat or rye flour are not safe to eat on the GF diet. Bread products may also contain wheat bran, spelt or farina flours, which also contain gluten. Also avoid muffins, pancakes, croissants, dinner rolls, pita bread and pizza dough, as these usually contain gluten as well. Buy breads made specifically for the gluten-free diet, with packaging that specifically states the products is gluten-free. Gluten-free breads are made from corn, brown or white rice, potato starch or tapioca, because these ingredients do not contain gluten.
Pasta is often made from wheat flour like farina or durum. Avoid pastas like spaghetti, lasagna, ravioli and elbow noodles that are made with wheat or other gluten-containing grains. Choose pasta products made from rice or corn that are labeled gluten-free.
Baked Goods and Snacks
Baked goods made with wheat flour are not gluten-free. Avoid commercially sold baked goods such as cakes, cookies, donuts, pies and pastries. Cake and cookie mixes may also contain wheat flour. Choose baked goods made from gluten-free flours. Health food stores often carry a variety of cookies, brownies and donuts that are gluten-free. Buy gluten-free baking mixes to prepare baked goods at home, as well.
Many snack foods are made with gluten grains or contain gluten additives. Be wary of granola bars, trail or snack mixes, and breakfast bars. Pretzels, Melba toast and crackers also contain wheat. Some potato chips are safe to eat on the gluten-free diet. Look for plain potato chips without seasonings or spices.
Seasonings and Flavorings
Gluten is used as an additive in many seasonings, condiments and sauces. Wheat flour is often used to thicken gravy and soups, and may be used in granulated or cubed bouillon, stock broth, marinades, soy sauce and prepackaged seasonings. The Children's Digestive Health and Nutrition Foundation recommends calling a product manufacturer if you're unsure whether a product contains gluten.
