What to Avoid Eating With Celiac Disease: A Comprehensive Guide

December 8, 2025 •

4 min read

According to the Celiac Disease Foundation, one in 133 Americans has celiac disease, an autoimmune disorder that requires a strict, lifelong gluten-free diet. Following this dietary change is the only way to heal intestinal damage and prevent long-term health complications. Understanding exactly what to avoid eating with celiac disease is the first crucial step toward effective management.

Quick Summary

This guide details the explicit and hidden sources of gluten that must be avoided on a celiac disease diet. It covers specific grains, processed foods, and the dangers of cross-contamination. Information is provided on label reading and making safe choices at home and when dining out.

Key Points

Core Grains are Key: Always avoid wheat, barley, and rye, which are the main sources of gluten in a celiac disease diet.
Hidden Gluten is Everywhere: Check the ingredient list on processed meats, sauces, and soups, as gluten is often used as a binder or thickener.
Guard Against Cross-Contamination: Separate cooking utensils, cutting boards, and toasters to prevent accidental gluten exposure, which can cause intestinal damage.
Read Labels Diligently: Look for FDA-regulated 'gluten-free' labels and be aware of ingredient names for different types of wheat, such as spelt, farro, and semolina.
Be Cautious with Oats: Only consume oats that are specifically labeled and certified as gluten-free to avoid cross-contamination risk.
Embrace Naturally Safe Foods: Base your diet on fruits, vegetables, unprocessed meats, rice, and potatoes, which are all naturally gluten-free options.

Core Gluten-Containing Grains to Avoid

At the heart of the gluten-free diet is the elimination of wheat, barley, and rye. These grains are the primary sources of gluten and must be avoided entirely. Beyond the obvious breads and pastas, these grains appear in many less-expected products, making careful label reading essential.

Wheat and its many forms

Wheat is a widespread ingredient and comes in many varieties that also contain gluten. It is crucial to recognize these alternative names to avoid accidental consumption. Some of the common forms of wheat to avoid include:

Wheat: All standard forms, including whole wheat, wheat berries, and durum.
Spelt: An ancient grain related to wheat.
Farro: A grain mix that contains gluten.
Kamut: A brand name for khorasan wheat.
Semolina: A coarse flour made from durum wheat.
Einkorn and Emmer: Ancient varieties of wheat.
Graham Flour: A type of whole-wheat flour.

Barley and rye

These grains are also major sources of gluten and are used in various food and drink products. Their presence may not always be immediately obvious.

Barley: Found in malted products, beer, and some soups. Also used as a thickener.
Rye: Used in some breads, crackers, and rye whiskey.
Triticale: A hybrid grain of wheat and rye.

Hidden Sources of Gluten in Processed Foods

One of the biggest challenges for people with celiac disease is identifying hidden gluten, which can be present in many processed and packaged items. Always check ingredient lists, even on products that seem safe, as manufacturers may use gluten-containing additives.

A list of common sneaky sources

Sauces and Dressings: Soy sauce, some marinades, gravies, and barbecue sauces often contain wheat or malt vinegar.
Processed Meats: Hot dogs, sausages, and lunch meats can use gluten as a filler or binder.
Soups and Broths: Many canned soups and bouillon cubes use wheat flour for thickening.
Snacks: Seasoning blends on potato chips or tortilla chips may contain gluten. Pretzels are a clear source, but others can be tricky.
Candy and Sweets: Certain types of candy, licorice, and dessert mixes can contain hidden gluten.
Medications and Supplements: Some pills and supplements use gluten as a binding agent. Always consult with a pharmacist.

Navigating the dangers of cross-contamination

Cross-contamination occurs when a gluten-free food comes into contact with gluten-containing food. This can happen at home or in restaurants and can be a significant risk for those with celiac disease. Even tiny amounts can cause a reaction.

Common sources of cross-contamination include:

Shared toasters or cutting boards.
Using the same fryer for both gluten and gluten-free items, as is common in restaurants that serve French fries.
Manufacturing oats or other naturally gluten-free grains on the same equipment as wheat. Only use certified gluten-free oats.

Comparison of Gluten-Containing vs. Gluten-Free Foods


Food Category	Gluten-Containing Examples (Avoid)	Naturally Gluten-Free Examples (Safe)
Grains/Flours	Wheat flour, barley, rye, spelt, semolina	Rice, corn, quinoa, buckwheat, tapioca, amaranth
Baked Goods	Traditional breads, cakes, cookies, pastries	Certified gluten-free breads, pastries made with safe flours
Pasta	Wheat-based pasta, couscous, most noodles	Rice noodles, pasta made from corn or rice flour, bean pasta
Beverages	Beer, ale, malted beverages, some whiskeys	Wine, cider, spirits, most sodas, juices
Sauces/Condiments	Regular soy sauce, malt vinegar, gravy mixes	Tamari (gluten-free soy sauce), apple cider vinegar, most mustards
Processed Meats	Deli meats with fillers, some hot dogs and sausages	Unprocessed meat, poultry, fish, plain hot dogs (check label)

Label Reading and Dining Out with Confidence

Mastering label reading is a fundamental skill for anyone with celiac disease. In the United States, the Food and Drug Administration (FDA) requires foods labeled "gluten-free" to contain less than 20 parts per million of gluten, an amount considered safe for most people with celiac disease. However, some products can still be risky if there is a chance of cross-contamination during manufacturing, so extra vigilance is wise.

When dining out, it is critical to communicate your dietary needs clearly and emphasize the medical nature of your condition. Always ask if gluten-free options are prepared on separate surfaces and with separate utensils. Simple, naturally gluten-free meals like plain meat, rice, and steamed vegetables are often the safest bet. Many restaurants now have dedicated gluten-free menus, but it is important to remember that preparation techniques are just as important as the ingredients used.

Conclusion

Adopting a gluten-free diet is the only effective treatment for celiac disease. This means diligently avoiding not only obvious sources like bread and pasta but also hidden ingredients in processed foods and guarding against cross-contamination. While the lifestyle adjustment can be challenging, focusing on the abundance of naturally gluten-free foods like fruits, vegetables, meat, and safe grains makes a balanced diet achievable and enjoyable. Regular follow-ups with a healthcare provider and a registered dietitian specializing in celiac disease are recommended to ensure proper nutrition and intestinal healing. With knowledge and persistence, living a healthy, gluten-free life is entirely possible. For more information, visit the Celiac Disease Foundation.

Frequently Asked Questions

People with celiac disease must strictly avoid gluten, a protein found in wheat, barley, and rye, as it triggers an immune response that damages the small intestine.

Oats are naturally gluten-free but are often cross-contaminated during processing. You should only consume oats that are specifically labeled and certified as gluten-free.

To prevent cross-contamination, use separate kitchen items like cutting boards, toasters, and utensils for gluten-free cooking. Store gluten-free foods separately from gluten-containing ones.

Yes, hidden gluten can be in many processed foods, including sauces, gravies, processed meats, and some candies. Always read ingredient lists carefully.

In the U.S., a 'gluten-free' label signifies that the food contains less than 20 parts per million of gluten, an amount considered safe for most people with celiac disease.

Yes, you can get fiber from many naturally gluten-free sources like fruits, vegetables, beans, legumes, and certain grains such as quinoa and buckwheat. Fortified gluten-free products may also be available.

When dining out, inform the staff about your celiac disease and ask about preparation methods. Be wary of fried foods cooked in shared fryers and sauces that might contain gluten.