What to Avoid if Intolerant to Gluten: A Comprehensive Guide

January 9, 2026 •

4 min read

An estimated 6% of the U.S. population has non-celiac gluten sensitivity, meaning they experience adverse symptoms after eating gluten. Navigating a strict diet is essential, so knowing what to avoid if intolerant to gluten is the first step toward symptom management and improved health.

Quick Summary

A guide for those with gluten intolerance on how to identify and avoid gluten. The content addresses common foods, less obvious sources, and cross-contamination risks, offering practical strategies for safe dietary choices.

Key Points

Avoid Wheat, Barley, and Rye: The primary sources of gluten, including all varieties and derivatives like spelt, malt, and brewer's yeast, must be eliminated.
Beware of Hidden Gluten: Many processed foods like sauces, deli meats, flavored chips, and some cereals contain hidden gluten sources, making label reading critical.
Prevent Cross-Contamination: At home, use separate equipment and cooking surfaces for gluten-free food. Be mindful of airborne flour and shared spreads.
Dine Out with Caution: When eating out, communicate clearly with staff about your dietary needs. Inquire about preparation methods, shared fryers, and high-risk items like sauces and gravies.
Read Labels Carefully: Always look for a "certified gluten-free" label. Remember that "wheat-free" does not mean gluten-free, as products can still contain barley or rye.
Focus on Naturally Gluten-Free Foods: Base your diet around naturally gluten-free staples like fresh fruits, vegetables, unprocessed meats, and legumes to minimize risks.

Understanding the Basics: What is Gluten?

Gluten is a group of proteins found primarily in wheat, barley, and rye, acting as a binder to provide elasticity and texture in foods like bread. While most people can digest it without issue, individuals with gluten intolerance, also known as non-celiac gluten sensitivity (NCGS), or autoimmune celiac disease, must eliminate or strictly reduce their gluten intake to prevent adverse health effects. Celiac disease is a severe, autoimmune disorder where gluten triggers an immune response that damages the small intestine, impairing nutrient absorption. NCGS, while not damaging to the intestine, can cause uncomfortable symptoms such as bloating, abdominal pain, headaches, and fatigue.

The Obvious Culprits: Grains to Eliminate

If you are intolerant to gluten, the most straightforward step is to remove the primary sources from your diet. These are typically grains and foods made from them. It is crucial to read labels carefully, as these ingredients are found in countless products.

List of Common Gluten-Containing Grains

Wheat: This includes all varieties like durum, spelt, kamut, farro, einkorn, and semolina.
Rye: Found in many types of bread, crackers, and beer.
Barley: A key ingredient in beer and malt-based products such as malt vinegar and malt extract.
Triticale: A hybrid grain of wheat and rye.
Malt: Almost always derived from barley, so watch for malt flavoring, malt vinegar, and malt extract.
Oats (unless certified gluten-free): While naturally gluten-free, oats are frequently contaminated with wheat during farming and processing. Always choose certified gluten-free oats.

The Hidden Dangers: Unexpected Sources of Gluten

One of the biggest challenges for those with gluten intolerance is spotting hidden gluten in products that don’t seem to contain it. A vigilant approach to label reading and preparation is necessary.

Table of Common and Unexpected Gluten Sources


Category	Obvious Source Examples	Hidden Source Examples
Breads & Baked Goods	Bread, cakes, cookies, pastries, donuts	Croutons, some gluten-free products processed in shared facilities
Sauces & Condiments	Pasta sauce, gravies, roux	Soy sauce, barbecue sauce, salad dressings, some mustards
Beverages	Beer, malt beverages	Flavored coffees, some wine coolers
Processed Meats	Processed sausage, battered chicken	Deli meats, hot dogs, imitation crab
Snacks & Chips	Pretzels, wheat crackers	Flavored chips, some potato chip seasonings
Soups & Broths	Cream-based soups, canned soups	Bouillon cubes, some stocks
Sweets	Cookies, cakes, malt balls	Candies, licorice, some rice cereals

Preventing Cross-Contamination

Cross-contamination is the transfer of gluten from gluten-containing food to gluten-free food, and it poses a significant risk for those with intolerance.

Strategies for At-Home Prevention

Dedicate separate equipment: Use separate toasters, cutting boards, and cooking utensils, especially wooden ones which can harbor gluten.
Store foods separately: Keep gluten-free products on higher shelves and in sealed containers to prevent flour dust from settling on them.
Avoid shared condiments: Use separate butter, jams, and other spreads to prevent "double-dipping" a knife that has touched gluten-containing bread.
Clean thoroughly: Wash countertops and all surfaces meticulously with soap and water before preparing gluten-free food.

Dining Out Safely

Eating out can be one of the biggest challenges, but with careful preparation and communication, it can be managed effectively.

Tips for Navigating Restaurants

Research beforehand: Look for restaurants with a dedicated gluten-free menu or a strong reputation for accommodating dietary restrictions.
Communicate clearly: Inform your server about your gluten intolerance and the severity of your reaction to ensure the kitchen staff understands the risk of cross-contamination.
Ask about preparation: Inquire whether fried foods are cooked in a shared fryer or if sauces are thickened with wheat flour.
Stay away from buffets: Shared serving utensils and the potential for spills make buffets high-risk for cross-contamination.

Label Reading: What to Look For

The FDA requires packaged foods labeled "gluten-free" to contain less than 20 parts per million of gluten, making it a safe choice for most individuals. However, some labeling can be misleading.

Key Terms to Know

“Wheat-Free” is not “Gluten-Free”: A product can be wheat-free but still contain rye or barley. Always check the full ingredient list.
Third-party certification: Look for certifications from organizations like the Gluten-Free Certification Organization (GFCO) or Beyond Celiac, which provide a higher level of assurance.
Check for malt: Remember that ingredients like “natural flavors,” “seasoning,” or “caramel coloring” can sometimes contain barley-derived malt.

Conclusion: A Journey of Awareness and Vigilance

Managing gluten intolerance requires a proactive and vigilant approach to your diet, extending far beyond simply avoiding bread and pasta. By understanding the obvious culprits and recognizing hidden sources in packaged and restaurant foods, you can significantly reduce your risk of uncomfortable symptoms. Focusing on naturally gluten-free foods, like fresh fruits, vegetables, unprocessed meats, and legumes, and implementing strict cross-contamination protocols are key to a successful gluten-free lifestyle. This journey involves constant learning and careful attention to detail, but it ultimately empowers you to take control of your health and well-being.

Learn more

For additional support and resources on living with celiac disease, visit the Celiac Disease Foundation.

Frequently Asked Questions

Celiac disease is an autoimmune disorder that causes intestinal damage when gluten is consumed. Gluten intolerance, or non-celiac gluten sensitivity, causes adverse symptoms but does not lead to the same long-term intestinal damage.

Oats are naturally gluten-free but are often contaminated during farming and processing. You must only consume oats that are specifically certified as gluten-free to ensure they have not been cross-contaminated.

Many sauces, including traditional soy sauce, marinades, and gravies, use wheat or malt as a thickener. Look for specifically labeled gluten-free alternatives, such as tamari for soy sauce, and read all ingredient lists carefully.

Yes, even trace amounts of gluten can trigger a reaction in intolerant individuals and cause intestinal damage in those with celiac disease. Preventing cross-contamination in the kitchen is critical.

Look for a "certified gluten-free" label for the highest assurance. Always check the full ingredient list for wheat, rye, and barley, and remember that "wheat-free" is not the same as "gluten-free".

There are many naturally gluten-free flour alternatives, including rice flour, almond flour, corn flour, buckwheat flour, and tapioca starch.

Be cautious of breaded items, fried foods (due to shared fryers), creamy sauces, soups, and items marinated in sauces like soy sauce. Always communicate your needs clearly to the staff.