Grains and Starchy Foods to Eliminate
At the core of a gluten-free diet is the elimination of grains that naturally contain the gluten protein. The following grains and their derivatives must be completely avoided unless a certified gluten-free version is specified:
- Wheat (including all varieties: farro, spelt, kamut, durum, bulgur, semolina, and einkorn)
- Barley (often found in malt products like beer, malt vinegar, and malt extract)
- Rye (common in rye bread and cereals)
- Triticale (a hybrid of wheat and rye)
Beyond the raw grains, their presence in everyday staples makes vigilance essential. This includes most breads, pastas, cereals, crackers, and flour-based baked goods like cakes, pastries, muffins, and cookies. Most traditional pastas are made with gluten-containing grains, though gluten-free alternatives are widely available.
Unexpected Sources of Hidden Gluten
One of the biggest challenges for people on a gluten-free diet is identifying hidden gluten in processed and prepared foods. Gluten is frequently used as a thickening agent, binder, or flavor enhancer.
Condiments and Sauces
- Soy Sauce and Teriyaki Sauce: Traditional versions are brewed with wheat. Use certified gluten-free tamari or coconut aminos instead.
- Gravy and Bouillon: Many are thickened with wheat flour. Check labels carefully.
- Salad Dressings and Marinades: Pre-made versions often contain gluten for thickening or flavoring.
- Malt Vinegar: Made from barley, malt vinegar contains gluten and should be avoided.
Processed Meats and Imitation Products
- Deli Meats and Sausages: Some processed meats use gluten as a binder or filler.
- Meat Substitutes: Seitan, a popular meat alternative, is made almost entirely of wheat gluten.
- Imitation Seafood: Crab sticks and similar products often use gluten.
Snack Foods and Sweets
- Chips and Crisps: Some brands use flavorings or seasonings that contain gluten. Always read the label.
- Energy and Granola Bars: Many contain barley or wheat-based binders.
- Licorice: Traditional licorice contains wheat flour.
Beverages
- Beer, Ales, and Lagers: These are typically brewed with gluten-containing grains like barley or wheat.
- Some Coffees and Teas: Instant coffee mixes or flavored teas can contain gluten additives.
Avoiding Cross-Contamination: The Silent Threat
For individuals with celiac disease, preventing cross-contamination is as vital as avoiding obvious gluten sources. Cross-contact occurs when a gluten-free food comes into contact with a food containing gluten, rendering it unsafe.
How to Minimize Risk
- Dedicated Utensils and Cookware: Use separate, color-coded cutting boards, spatulas, and mixing bowls for gluten-free food preparation.
- Separate Storage: Store gluten-free products, especially flours and baked goods, in sealed containers on a top shelf to prevent crumbs from falling onto them.
- Dedicated Toaster: A separate toaster is critical to prevent crumbs from regular bread from contaminating gluten-free toast.
- Shared Condiments: Never double-dip a knife into shared spreads like butter, peanut butter, or jam after it has touched a gluten-containing item.
- Restaurants and Buffets: Be extremely cautious when dining out. Inform staff about your medical needs and ask specific questions about food preparation methods. Avoid items from buffets or restaurants that cannot guarantee dedicated cooking surfaces and oil.
Navigating Labels and Ingredients
Learning to decipher food labels is a core skill for living gluten-free. Not all hidden sources are explicitly labeled as “wheat”. You must be aware of alternative names for gluten-containing ingredients.
Ingredient Label Decoding
| Ingredient Term | Possible Gluten Source | Example Products |
|---|---|---|
| Malt or Malt Extract | Barley | Cereal, candy, beer, flavored beverages |
| Hydrolyzed Vegetable Protein (HVP) | Wheat, unless specified | Soups, sauces, processed meats |
| Modified Food Starch | Wheat, unless specified | Sauces, instant desserts, processed foods |
| Brewer's Yeast | Barley | Beer, some nutritional supplements |
| Dextrin or Maltodextrin | Corn or Wheat, check label | Salad dressings, packaged foods |
Lists for a Gluten-Free Lifestyle
Foods to Eliminate:
- Grains: Wheat, barley, rye, triticale, spelt, kamut, farro, bulgur.
- Baked Goods: Most breads, cakes, cookies, pastries, donuts, pancakes.
- Pastas: Spaghetti, noodles, couscous, gnocchi made with wheat flour.
- Snacks: Pretzels, most crackers, granola bars, many types of chips.
- Beverages: Beer, malt beverages, flavored instant coffee.
- Sauces & Condiments: Soy sauce, teriyaki sauce, malt vinegar, most gravies.
- Processed Foods: Most deli meats, sausages, imitation crab meat, veggie burgers, and other meat substitutes containing wheat gluten.
- Miscellaneous: Some spice blends, communion wafers, matzo.
Safe Gluten-Free Foods:
- Grains: Rice, quinoa, corn, buckwheat, millet, amaranth, teff.
- Proteins: Fresh meat, poultry, fish, seafood, eggs.
- Fruits and Vegetables: All fresh fruits and vegetables are naturally gluten-free.
- Dairy: Most plain milk, cheese, and yogurt are gluten-free.
- Legumes: Beans, lentils, and peas.
- Nuts and Seeds: All nuts and seeds in their natural form.
Conclusion: Empowering Your Choices
Adopting a gluten-free diet can feel overwhelming initially, but with practice, identifying and avoiding gluten becomes second nature. It's not just about avoiding obvious bread and pasta but also scrutinizing food labels and being mindful of cross-contact. By focusing on naturally gluten-free whole foods like fruits, vegetables, lean proteins, and safe grains, you can build a nutritious and delicious diet. For accurate testing and personalized guidance, it is always recommended to consult with a healthcare provider before eliminating gluten. A dedicated approach to avoiding gluten can lead to significant health improvements for those with celiac disease or gluten sensitivity. For further support and resources, the Celiac Disease Foundation offers comprehensive information on living gluten-free.
