What to avoid on a gluten-free diet?

November 7, 2025 •

3 min read

According to the Celiac Disease Foundation, an estimated 1 in 100 people worldwide has celiac disease, a condition that requires a strict gluten-free diet for treatment. For those with this condition or a gluten sensitivity, understanding what to avoid on a gluten-free diet is crucial for managing symptoms and maintaining health.

Quick Summary

This article details the foods to avoid on a gluten-free diet, including major gluten-containing grains like wheat, barley, and rye. It uncovers less obvious sources of gluten found in processed items and explains how cross-contamination poses a risk. The guide also provides clear strategies for reading labels and selecting safer, naturally gluten-free alternatives.

Key Points

Avoid Core Grains: Eliminate wheat, barley, and rye, along with all their derivatives like spelt, farro, and malt.
Scan for Hidden Gluten: Be aware that processed foods, condiments like soy sauce, and some meats can contain hidden gluten used as thickeners or binders.
Prevent Cross-Contamination: Protect your food by using dedicated utensils, cutting boards, and toasters to avoid contact with gluten-containing items.
Always Read Labels: Look for "gluten-free" certification and read the full ingredients list, as gluten can hide under various names.
Choose Certified Oats: Only consume oats that are specifically labeled or certified as gluten-free to avoid cross-contamination risk.
Focus on Whole Foods: Prioritize naturally gluten-free foods like fresh fruits, vegetables, unprocessed meats, nuts, and seeds for a balanced diet.
Check Non-Food Items: Remember that some medications, supplements, and cosmetics can contain gluten and should be vetted.

The Core Culprits: Grains That Contain Gluten

Gluten is a protein found primarily in wheat, barley, and rye. Avoiding these grains and their derivatives is essential for a gluten-free diet.

Wheat and Its Many Forms

Wheat is a common source of gluten and is found in numerous food products, often under different names. This includes common items like bread and pasta, as well as derivatives such as spelt, farro, durum, bulgur, semolina, kamut, einkorn, and farina. Be sure to check labels for ingredients like wheat starch, wheat germ, and cracked wheat.

Barley and Rye

Barley and rye also contain gluten. Barley is frequently used in malted products and beer, while rye is a key ingredient in many breads and rye beer. Triticale, a crossbreed of wheat and rye, also contains gluten.

Unveiling Hidden Gluten in Processed Foods

Processed foods can contain hidden gluten used as a binder, thickener, or flavor enhancer.

This can include many condiments and sauces like salad dressings, soy sauce, teriyaki sauce, and gravies. Processed meats such as hot dogs and sausages may contain gluten as fillers or flavorings. Snacks like chips and granola bars, and certain candies, can also use gluten as a binder. Additionally, soups, broths (including bouillon), and ready-to-eat meals may contain wheat-based thickeners or other gluten additives.

The Critical Importance of Preventing Cross-Contamination

For those with celiac disease, even trace amounts of gluten are harmful. Cross-contamination occurs when gluten-free food comes into contact with gluten-containing foods or surfaces, a significant concern in shared kitchens or when dining out.

At-Home Precautions

Preventing cross-contamination at home involves being mindful of shared items and surfaces. Consider using separate appliances like toasters or toaster bags for gluten-free items to avoid contact with crumbs. Use dedicated cutting boards and utensils for preparing gluten-free meals and ensure all surfaces are thoroughly washed. Be aware of airborne flour and the potential for contamination in shared condiment jars or frying oil.

Gluten-Containing vs. Gluten-Free Foods


Food Category	Gluten-Containing (Avoid)	Naturally Gluten-Free (Safe)
Grains	Wheat, barley, rye, spelt, couscous, farro	Rice, quinoa, corn, buckwheat, millet, amaranth
Baked Goods	Traditional bread, cakes, pastries, crackers	Gluten-free labeled bread, rice cakes, corn tortillas
Sauces/Condiments	Traditional soy sauce, malt vinegar, most gravies	Tamari, distilled vinegar, most salsas, mayonnaise
Processed Meats	Hot dogs, deli meats with binders, imitation crab	Fresh, unseasoned meat, fish, poultry
Beverages	Standard beer, malted beverages	Wine, hard ciders, distilled liquors, most sodas

The Role of Label Reading and Alternatives

Careful label reading is vital. Foods labeled "gluten-free" must contain less than 20 parts per million of gluten, as required by the FDA. Looking for a certified gluten-free logo, such as the Crossed Grain symbol, provides added confidence. Always read the full ingredients list, as barley and rye may not be listed as allergens. Oats should be certified gluten-free due to the risk of cross-contamination during processing. It's also important to replace nutrients like fiber and B vitamins found in fortified gluten-containing products by eating a variety of naturally gluten-free foods.

Conclusion: Navigating Your New Diet

Living gluten-free requires attention to detail but can lead to discovering new foods. The key is to minimize processed items, which often contain hidden gluten and are prone to contamination, and instead focus on naturally gluten-free whole foods. By reading labels diligently, understanding cross-contamination risks, and exploring various alternatives, a gluten-free diet can be fulfilling and nutritious. Resources like the Celiac Disease Foundation or a registered dietitian can provide further support.

Frequently Asked Questions

The most common foods to avoid are those made with wheat, barley, and rye, such as most breads, pastas, cereals, crackers, and cakes. You also need to watch for hidden gluten in sauces, processed meats, and condiments.

No, a gluten-free diet does not mean a grain-free diet. Many grains are naturally gluten-free, including rice, quinoa, corn, buckwheat, and millet. It's only the gluten-containing grains and their derivatives that need to be avoided.

For individuals with celiac disease or high gluten sensitivity, even a very small amount of gluten can cause symptoms and damage the small intestine. Cross-contamination can happen when gluten-free food comes into contact with gluten-containing items, such as in shared toasters, cooking oil, or cutting boards.

Oats are naturally gluten-free but are frequently processed in facilities that also handle wheat, leading to a high risk of cross-contamination. For this reason, anyone following a gluten-free diet for medical reasons should only consume oats that are labeled or certified as gluten-free.

Yes, traditional soy sauce and many other condiments are made with wheat. You must check labels carefully and opt for specifically labeled gluten-free versions, such as tamari.

To minimize risk, use separate cutting boards, utensils, and a dedicated toaster for gluten-free foods. Store gluten-free foods above gluten-containing ones and be cautious with shared spreads like butter and jam.

Not necessarily. Many gluten-free packaged products are highly processed and can be high in sugar and unhealthy fats to compensate for the lack of gluten. A balanced diet focusing on naturally gluten-free whole foods is a healthier approach.