What do you have to stay away from when you have celiac disease? Your complete guide

October 4, 2025 •

4 min read

According to the Celiac Disease Foundation, a lifelong gluten-free diet is the only treatment for celiac disease, meaning strict adherence to avoiding all sources of gluten is essential. Understanding what do you have to stay away from when you have celiac disease is the first, and most critical, step toward managing symptoms and promoting intestinal healing.

Quick Summary

Individuals with celiac disease must maintain a strict gluten-free diet by avoiding wheat, barley, rye, and their derivatives. Careful attention to hidden sources in processed foods and strict measures to prevent cross-contamination are vital for managing this autoimmune disorder effectively.

Key Points

Avoid All Wheat, Barley, and Rye: The core of a celiac diet is the complete elimination of all foods containing these primary gluten-containing grains and their derivatives.
Beware of Hidden Gluten: Many processed foods, from sauces and processed meats to candy and soups, can contain hidden gluten as thickeners or binders, requiring meticulous label reading.
Prevent Cross-Contamination: Even tiny amounts of gluten from shared utensils, cutting boards, or appliances can cause intestinal damage. Use separate cookware and surfaces to stay safe.
Choose Certified Gluten-Free Oats: While naturally gluten-free, oats are highly susceptible to cross-contamination during processing, so only certified gluten-free products are safe for celiacs.
Master Label Reading: Look for the "gluten-free" label, understand that "wheat-free" is not the same, and carefully check ingredients for any potential sources of gluten.
Eat Out with Caution: Informing restaurant staff of your medical condition and asking detailed questions about food preparation is essential to avoid accidental gluten exposure.

The core gluten-containing grains

The most fundamental part of a celiac disease diet is eliminating the primary sources of gluten. Gluten is a protein found in specific grains and their hybrids. For those with celiac disease, even tiny amounts of these grains can trigger a damaging immune response. The main culprits to avoid are:

Wheat: This includes all varieties and derivatives, such as durum, semolina, spelt, farina, farro, graham flour, and kamut. Wheat is a common ingredient in many foods, from bread and pasta to cereals and crackers.
Barley: Often used in soups, stews, and as a component in malt flavoring. This also includes malt and brewer's yeast, which are derived from barley.
Rye: Commonly found in certain types of bread, crackers, and rye beers.
Triticale: A hybrid of wheat and rye, this grain also contains gluten and must be avoided.

Unexpected and hidden sources of gluten

While avoiding the obvious grains is crucial, many processed and prepared foods contain gluten as a hidden ingredient, thickener, or flavor enhancer. A vigilant approach to label reading and preparation is necessary to stay safe.

Processed foods and additives

Sauces and condiments: Traditional soy sauce contains wheat, and many marinades, gravies, and salad dressings use flour as a thickener. Malt vinegar, derived from barley, must also be avoided.
Processed meats: Some cold cuts, hot dogs, sausages, and meat substitutes contain gluten as a filler or binder.
Snacks: Seasoned potato chips, candy (like licorice and malted milk balls), and flavored nuts can have hidden gluten in their coatings or ingredients.
Soups and broths: Many canned soups and bouillon cubes use wheat flour for thickening or to add flavor.
Other additives: Modified food starch, dextrin, and natural flavors can sometimes be derived from gluten-containing grains. Always verify with the manufacturer if unsure.

The danger of cross-contamination

For someone with celiac disease, cross-contamination is a significant risk, as even trace amounts of gluten can trigger a reaction. This occurs when gluten-free food comes into contact with gluten-containing foods, utensils, or surfaces.

Preventing cross-contamination at home

Use separate toasters, cutting boards, and colanders for gluten-free items.
Store gluten-free foods on higher shelves than gluten-containing foods to prevent crumbs from falling.
Designate separate condiments like butter, jam, and spreads, or use squeeze bottles to avoid shared utensils.
Clean all shared surfaces, utensils, and cookware thoroughly before preparing gluten-free food.
Be mindful of airborne flour, which can remain in the air for hours.

Navigating dining out

Always inform restaurant staff that you have celiac disease, not just a gluten preference or allergy, to convey the seriousness of the issue.
Ask detailed questions about food preparation, including shared equipment, fryers, and cooking surfaces.
Avoid dishes with fried or breaded ingredients, as they are often prepared in shared oil with gluten items.
Bring your own gluten-free meal or snack to social gatherings to ensure a safe option is available.

Comparison of grains to eat and avoid


Grain Category	Examples to Avoid (Contain Gluten)	Examples to Enjoy (Naturally Gluten-Free)
Common Grains	Wheat, barley, rye, triticale, spelt, farro	Rice, corn, quinoa, millet, buckwheat
Flours & Starches	Wheat flour, graham flour, semolina, vital wheat gluten	Rice flour, almond flour, cornstarch, tapioca flour, chickpea flour
Pasta & Noodles	Wheat pasta, egg noodles (unless specified)	Rice noodles, quinoa pasta, corn pasta, lentil pasta
Baked Goods	Most breads, cakes, cookies, pastries, crackers	Certified gluten-free bread, crackers, cakes
Breakfast Foods	Many breakfast cereals, pancakes, waffles	Certified gluten-free oats, corn flakes, rice puffs, grits

Oats: A special consideration

While oats are naturally gluten-free, they are often processed in facilities that also handle wheat, barley, and rye. This leads to a high risk of cross-contamination. Therefore, only oats explicitly labeled as "certified gluten-free" should be consumed by individuals with celiac disease. A small number of celiacs are also sensitive to avenin, a protein in oats, and may need to avoid them entirely. Always consult with a healthcare professional before incorporating oats into your diet.

Mastering label reading

Learning to read food labels is a critical skill for managing a celiac diet.

Look for 'gluten-free': This label, regulated by the FDA in the U.S., means the product contains less than 20 parts per million (ppm) of gluten, which is generally considered safe.
Check the ingredients list: Always scan the ingredients for wheat, barley, and rye. These allergens must be clearly listed, often in bold.
Beware of warning statements: Phrases like "made in a shared facility" or "may contain wheat" indicate a risk of cross-contamination and should be approached with caution.
Remember 'wheat-free' isn't enough: This label does not guarantee the absence of barley or rye, so it is not a reliable indicator for a celiac-safe product.

Conclusion

Successfully managing celiac disease requires more than just avoiding obvious bread and pasta. It demands a lifelong, vigilant commitment to a gluten-free diet that extends to reading labels meticulously, understanding hidden gluten sources, and preventing cross-contamination in all environments. By focusing on naturally gluten-free whole foods like fresh fruits, vegetables, unprocessed meats, and safe grains, individuals can maintain a healthy, balanced diet while protecting their intestinal health and overall well-being. For more detailed information, consider visiting the Celiac Disease Foundation.

Frequently Asked Questions

The most common foods containing gluten are breads, pastas, cereals, and baked goods made from wheat, barley, or rye. Other common sources include beer, crackers, and many processed foods.

To find hidden gluten, you must read all food labels carefully. Look for ingredients like modified food starch, dextrin, malt flavoring, and hydrolyzed vegetable protein. When in doubt, contact the food manufacturer directly.

Cross-contamination is when a gluten-free food comes into contact with gluten. For celiacs, even a crumb can be enough to cause intestinal damage, making dedicated kitchen areas, utensils, and toasters necessary.

No, a food labeled 'wheat-free' is not necessarily safe for celiacs because it can still contain other gluten-containing grains like barley or rye. You must find products specifically labeled 'gluten-free'.

Most people with celiac disease can safely consume oats, but only if they are certified gluten-free to avoid cross-contamination. A small minority of celiacs are sensitive to avenin, an oat protein, and should avoid them.

When dining out, inform the staff about your celiac disease, not just a preference. Inquire about food ingredients and preparation methods, especially regarding shared equipment and fryers, to ensure your meal is safe.

Many foods are naturally gluten-free, including fresh fruits, vegetables, unprocessed meat, fish, eggs, dairy, rice, corn, quinoa, and legumes. There are also many gluten-free products and flours available.