If you have celiac disease or gluten intolerance, you have a specific list of foods you must avoid at all costs. Unfortunately, you don't get the luxury of a definitive list of foods that are safe to eat. Manufacturers change their recipes or processing techniques often, requiring you to scrutinize everything you buy and eat for hidden gluten. It's important to keep on top of hidden sources of gluten For individuals with a severe intolerance, even the tiniest molecule of gluten can trigger a severe or even life-threatening reaction.
Meats
Fresh meat, unless contaminated during processing or preparation, is a staple among many gluten-free dieters. Still, like all foods, you have to consider each product on a case-by-case basis. Sausages, deli meats, prepared meat patties, chicken nuggets, battered meats and meatballs are just a few examples of meat products that may contain hidden gluten in the form of thickeners or flavorings. Choose fresh meats over processed and always read the label carefully.
Processed Foods
The longer a processed food's ingredient list, the more likely you are to find gluten. Most processed foods contain gluten, even if they appear to feature gluten-free ingredients. Common food additives such as flour, artificial flavorings, thickeners, preservatives and wheat byproducts used to enhance flavor, color and texture contain gluten. Boxed rice mixes, canned soups, prepared sauces and gravies, cheese sauces and frozen dinners are just a few examples of foods to look out for.
Candy
Candy doesn't seem like a big threat as it usually just contains sugars and flavorings. In reality, foods with sweeteners and flavorings pose a high risk of exposing you to gluten if you don't know what to avoid. Malt syrup, hydrolyzed wheat starch, modified food starch, caramel coloring and the vague "natural flavorings" or "artificial flavoring" may all contain gluten. Contact the candy manufacturer directly and ask which brands contain gluten and how they're prepared.
Oats
Oats don't naturally contain gluten, but they're on the list of foods to watch out for when you're on a gluten-free diet. The problem doesn't arise from the oats themselves. Most commercially available oats are either grown or processed alongside wheat products, which makes the likelihood of contamination extremely high, according to the Whole Grains Council. If you plan on eating oats, the packaging must indicate that the oats are both gluten-free and not prepared in a place that also processes wheat products. See the Whole Grain Council website for a list of manufacturers that produce truly gluten-free oats.
