What to Cut Out When Going Gluten-Free?

November 11, 2025 •

3 min read

According to the Celiac Disease Foundation, a lifelong gluten-free diet is the only treatment available for celiac disease, an autoimmune condition triggered by gluten. If you are new to this dietary change, understanding what to cut out when going gluten-free is the first and most critical step towards managing your health and well-being.

Quick Summary

A comprehensive guide to identifying and eliminating both obvious and hidden sources of gluten, from common grains like wheat, barley, and rye to processed foods where gluten is used as a thickener or filler. Strategies for safe dining and avoiding cross-contamination are also covered.

Key Points

Grains to Eliminate: Cut out all products containing wheat, barley, and rye, which are the main sources of gluten.
Hidden Gluten: Be vigilant about hidden gluten in processed foods, sauces, condiments, and processed meats, often used as thickeners or fillers.
Check Oats for Contamination: Oats are naturally gluten-free but must be specifically labeled as 'Certified Gluten-Free' to avoid cross-contamination risk.
Read All Labels: Carefully read all food labels, as gluten can be present in unexpected places, including some candy, bouillon cubes, and dressings.
Prevent Cross-Contamination: Practice separate cooking methods and utensil usage at home to avoid gluten crumbs or traces from contaminating gluten-free foods.
Utilize Safe Swaps: Use naturally gluten-free ingredients like cornstarch and rice flour as substitutes for wheat flour in cooking and baking.
Focus on Whole Foods: Build your meals around naturally gluten-free whole foods such as fruits, vegetables, fresh proteins, and legumes for a balanced diet.

Grains and the Big Three to Avoid

At the core of a gluten-free diet is the elimination of the main gluten-containing grains: wheat, barley, and rye. This requires a significant adjustment, as these grains are foundational ingredients in countless products. From breads and pasta to cereals and baked goods, you must learn to identify and remove all forms of these ingredients.

Wheat and its many forms

Wheat is the most common source of gluten and appears under many names on ingredient lists. Common wheat derivatives include:

Spelt, Farro, and Kamut: Ancient varieties of wheat.
Durum and Semolina: Flours used to make pasta.
Bulgur and Couscous: Processed wheat products.
Wheat Bran and Wheat Germ: Parts of the wheat kernel often added to cereals and other products.
Graham Flour, Einkorn, and Farina: Other common wheat flours.

Barley and rye

Beyond wheat, barley and rye are also critical to eliminate. Barley is often found in malt-based products, beers, and some vinegars, while rye is a primary ingredient in rye bread and certain cereals. Triticale, a hybrid of wheat and rye, must also be cut out.

Navigating oats

While pure oats are naturally gluten-free, they are often processed in facilities that also handle wheat, barley, and rye, leading to cross-contamination. This is a major concern for individuals with celiac disease. To safely consume oats, you must purchase those explicitly labeled as "Certified Gluten-Free".

Unexpected and Hidden Gluten Sources

Going gluten-free is more complex than simply avoiding bread and pasta. Gluten is used as an additive in many processed and packaged foods for texture, binding, and flavoring. Becoming a meticulous label reader is essential to spot these hidden sources.

Sauces, condiments, and seasonings

Many common kitchen staples are culprits for hidden gluten. Soy sauce, for instance, is typically brewed with wheat, unless specified as tamari or gluten-free. Other offenders include:

Gravies and roux: Often thickened with wheat flour.
Salad dressings and marinades: May contain malt vinegar, soy sauce, or other wheat-based thickeners.
Spice mixes and bouillon cubes: Sometimes use wheat starch as a filler or anti-caking agent.
Malt vinegar: Made from barley and must be avoided.

Processed meats and meat substitutes

Gluten can be used as a filler or binder in processed meat products. Always check the label for these items:

Sausages and hot dogs: Often contain gluten-containing binders.
Lunch meats and deli meats: Fillers may be used.
Meat substitutes: Vegetarian burgers and imitation seafood (surimi) frequently use wheat gluten (seitan) as a base.

Reading beyond the label

In addition to checking for explicit gluten-containing ingredients, you must be vigilant about potential cross-contamination. Shared fryers in restaurants, bulk food bins at grocery stores, and toasted shared with regular bread are all common sources. Always ask about preparation methods when dining out or using shared kitchen spaces.

Comparison Table: Gluten-Containing vs. Gluten-Free Swaps

To help with the transition, here is a comparison of common gluten-containing items and their readily available gluten-free alternatives.


Item to Cut Out	Gluten-Free Alternative
Wheat Bread, Bagels, and Buns	Certified gluten-free bread made from rice, almond, or chickpea flour
Wheat Pasta (spaghetti, ravioli)	Pasta made from brown rice, quinoa, corn, or chickpeas
Traditional Soy Sauce	Tamari or Coconut Aminos
Malt-based Beer	Cider, wine, pure spirits, or certified gluten-free beer
Wheat Flour (for thickening)	Cornstarch, arrowroot, tapioca starch, or potato starch
Regular Oats	Certified gluten-free oats
Pre-made Gravy Mixes	Homemade gravy thickened with cornstarch
Croutons	Toasted gluten-free bread cubes

Conclusion: A New Path to Health

Transitioning to a gluten-free lifestyle requires more than simply removing bread from your plate; it demands a mindful overhaul of your entire diet to cut out a wide range of obvious and hidden gluten sources. By focusing on whole, naturally gluten-free foods like fresh fruits, vegetables, unprocessed meats, and legumes, you can build a nutritious and varied diet. With careful label reading, awareness of cross-contamination, and smart substitutions, you can confidently navigate the grocery store and enjoy a safe and delicious culinary journey.

Important: Consult a professional

This guide provides general information for those who are interested in or need to follow a gluten-free diet. However, for a formal diagnosis or personalized dietary plan, it is crucial to consult a healthcare provider or a registered dietitian. These professionals can offer tailored advice to meet your specific health needs.

Frequently Asked Questions

The main grains to cut out when going gluten-free are wheat, barley, and rye. You must also avoid derivatives of these grains, such as spelt, farro, and durum.

No, malt and malt vinegar are not gluten-free, as they are typically made from barley. You should always check labels for malt-based ingredients.

While pure oats are naturally gluten-free, they are often contaminated with gluten during processing. You should only consume oats that are specifically labeled as 'Certified Gluten-Free'.

Gluten can be hidden in sauces, marinades, salad dressings, processed meats, and certain snacks where it is used as a thickener or filler. Careful label reading is essential.

French fries can be a source of cross-contamination if they are cooked in a shared fryer with breaded items, such as onion rings or fried chicken. Always ask about kitchen practices when eating out.

Yes, many condiments contain hidden gluten. Common examples include traditional soy sauce (which contains wheat), malt vinegar, and some barbecue sauces and mustards that use wheat-based ingredients.

Cross-contamination occurs when gluten-free food comes into contact with gluten-containing food. To prevent it at home, use separate toasters, cutting boards, and utensils, and store gluten-free products separately.