Which Foods Are High in Gluten? A Comprehensive Guide

December 25, 2025 •

4 min read

According to a study by the National Institutes of Health, celiac disease affects approximately 1 in 100 people worldwide, making knowledge of gluten-containing foods essential for many. This guide will detail the most common and surprising sources of gluten in your diet.

Quick Summary

A guide identifying foods high in gluten, including obvious wheat, barley, and rye products, alongside less-known sources like sauces and processed snacks. This information is crucial for those managing celiac disease or gluten sensitivity.

Key Points

Primary Grains: Wheat, barley, and rye are the main grains containing gluten and should be avoided on a strict gluten-free diet.
Processed Foods: Hidden gluten is often found in processed items like sauces, dressings, and deli meats, used as thickeners or binders.
Baked Goods: Most bread, cakes, cookies, and pastries are made with wheat flour, making them high in gluten.
Beverages: Common beers and malt beverages contain gluten due to malted barley, while distilled spirits are often safe.
Hidden Sources: Always read food labels carefully, as gluten can appear in unexpected products like certain chips, soups, and marinades.
Health Implications: For those with celiac disease or non-celiac gluten sensitivity, consuming high-gluten foods can trigger digestive and other systemic symptoms.
Label Reading: The only way to be certain about processed foods is to scrutinize the ingredient list for all forms of wheat, barley, and rye.

Understanding Gluten: The Basics

Gluten is a family of storage proteins naturally found in certain cereal grains, most notably wheat, barley, and rye. It acts as a binder, giving dough its elastic texture and allowing baked goods to rise and hold their shape. For most people, gluten is digested without issue. However, for those with celiac disease, a wheat allergy, or non-celiac gluten sensitivity, ingesting gluten can lead to a range of symptoms, from digestive problems to fatigue and neurological issues. Learning to identify which foods are high in gluten is the first step toward managing a gluten-sensitive diet.

The Most Common High-Gluten Grains

When navigating a gluten-free diet, the most important step is to recognize the core grains that are naturally high in gluten. Wheat, barley, and rye are the top three culprits, and they appear in countless food products.

Wheat: The most prevalent source of gluten, wheat is used in a vast array of foods. It comes in many forms, all of which contain gluten, including durum, emmer, farina, farro, graham flour, kamut, and spelt. Wheat germ and wheat bran also contain gluten.
Barley: Often found in malted products, barley is a significant source of gluten. This includes barley malt, malt extract, and malt vinegar.
Rye: This grain is commonly used for rye bread and other baked goods and is another primary source of gluten.
Triticale: A hybrid grain created from a cross between wheat and rye, triticale also contains gluten and must be avoided.

Common Everyday Foods and Drinks

While the grains themselves are the source, they are most often consumed in the form of processed foods.

Breads, Pastas, and Baked Goods

Breads: Unless specifically labeled gluten-free, almost all commercial breads, including bagels, buns, pita, and rolls, are made with wheat flour.
Pasta: Traditional wheat pasta, spaghetti, lasagna, couscous, and noodles all contain gluten.
Baked Goods: Cakes, cookies, pastries, muffins, doughnuts, and crackers are typically made with wheat flour.

Breakfast Cereals and Snacks

Cereal: Many breakfast cereals and granola contain wheat or barley. Always check labels carefully.
Crackers & Pretzels: These popular snacks are usually wheat-based and high in gluten.
Snack Foods: Flavored potato chips and corn chips can have added gluten-containing ingredients in the flavorings. Some energy bars also include wheat.

Beverages

Beer: Most beers, lagers, stouts, and ales are brewed from malted barley and contain gluten.
Malted Beverages: Milkshakes and other drinks that contain malt also have gluten.

The Deceptive World of Hidden Gluten

Some of the most challenging gluten sources to identify are those hidden in processed foods, where gluten is used as an additive for texture, binding, or flavor. This is why careful label reading is essential for anyone on a gluten-free diet.

Sauces, Dressings, and Condiments

Soy Sauce: Traditional soy sauce is fermented with wheat. Tamari is a common gluten-free substitute.
Malt Vinegar: Made from barley, malt vinegar contains gluten.
Gravy and Sauces: Wheat flour is a common thickening agent in many gravies, cream sauces, and bouillon mixes.
Salad Dressings: Some salad dressings, especially creamy ones, contain gluten.

Processed Meats and Fillers

Deli Meats and Sausages: Some processed meats use gluten as a binder or filler. This can include hot dogs, lunch meats, and sausages.
Veggie Burgers: Many vegetarian and vegan meat substitutes use gluten, specifically seitan, as a primary ingredient for its texture.
Breaded or Battered Items: Any meat or vegetable coated in breading or batter contains gluten.

Surprising Sources

Soups: Many canned or packaged soups use wheat flour as a thickener.
Medications and Supplements: Gluten can be used as a binding agent in some over-the-counter and prescription medications and supplements. It is important to ask a pharmacist.
Licorice: Certain types of candy, like licorice, contain wheat flour.

Comparison Table: Gluten vs. Gluten-Free Grains


Grain Type	High Gluten Status	Naturally Gluten-Free Alternatives
Wheat (and its variants: spelt, kamut, farro)	Yes	Rice, Corn, Buckwheat, Quinoa, Teff
Barley	Yes	Millet, Amaranth, Sorghum
Rye	Yes	Tapioca, Potatoes, Flax
Triticale	Yes	Certified Gluten-Free Oats, Sago

Conclusion: Navigating Your Gluten Intake

Identifying which foods are high in gluten requires careful attention to ingredient labels, especially for processed and pre-packaged items. While whole-food, naturally gluten-free options like fruits, vegetables, unprocessed meats, and legumes provide a solid foundation for any diet, many common grains and additives can contain gluten unexpectedly. For those with celiac disease or gluten sensitivity, avoiding these foods is crucial to managing symptoms and preventing long-term health complications. It is always recommended to consult with a healthcare professional or registered dietitian for personalized guidance. To better understand the medical distinction between gluten-related disorders, learn more about the differences between Celiac Disease and gluten sensitivity from NYU Langone Health.

Frequently Asked Questions

Yes, traditional soy sauce is fermented with wheat and is high in gluten. Tamari is a gluten-free alternative that is a safe substitute.

Oats are naturally gluten-free, but they are often processed in facilities that also handle wheat, leading to cross-contamination. Always choose oats certified as "gluten-free" to be safe.

Yes, certain candies, especially licorice and malt balls, contain gluten. It is crucial to check the ingredient list for any wheat-based additives.

Many sauces and gravies use wheat flour as a thickening agent. Always inquire or check labels, especially for items like roux, cream sauces, and gravy mixes.

Most conventional breads, including bagels, buns, and pita, are made from wheat flour and are high in gluten. Gluten-free breads are specifically made with alternative flours.

Hidden gluten often appears under names like wheat flour, barley malt, rye, brewer's yeast, or modified food starch. Reading ingredient lists is the most reliable method.

Triticale is a hybrid grain of wheat and rye and therefore contains gluten. It is another grain that must be avoided on a gluten-free diet.