Gluten is a protein found in certain grains that helps foods maintain their shape and texture. It’s primarily found in wheat, barley, and rye, as well as hybrids of these grains like triticale. Understanding what foods contain gluten is crucial, especially for individuals managing conditions like celiac disease, gluten intolerance, or wheat allergy. This guide provides a comprehensive overview of foods that contain gluten.
Several grain types inherently contain gluten. These should be avoided on a gluten-free diet:
- Wheat: This is the most common source of gluten and includes all varieties such as durum, einkorn, emmer, farro, graham, kamut, spelt, couscous, wheat berries, wheat bran, and wheat germ. Foods made with wheat flour, including enriched flour, farina, graham flour, self-rising flour, and semolina, also contain gluten.
- Barley: Barley is another significant source of gluten and is found in malt, malt flavoring, and various malt products.
- Rye: Rye is a grain that contains gluten and is used in some types of bread and cereals.
- Triticale: This is a hybrid of wheat and rye, and therefore, it also contains gluten.
- Oats (Potentially): While oats are naturally gluten-free, they are often processed in facilities that also handle wheat, barley, and rye. This can lead to cross-contamination. Unless labeled “gluten-free,” oats and oat-based products may contain gluten. Even gluten-free labeled oats might be problematic for some with celiac disease due to avenin, another protein in oats.
Beyond whole grains, many processed foods commonly contain gluten. It’s essential to carefully check food labels for these items:
- Breads: Most conventional breads, including white bread, whole wheat bread, and sourdough, are made with wheat flour and thus contain gluten.
- Pastas: Traditional pasta is typically made from semolina, a type of wheat, and is a source of gluten.
- Cereals: Many breakfast cereals, especially those based on wheat, barley, or rye, contain gluten.
- Baked Goods: Cakes, pies, cookies, crackers, pastries, and muffins often use wheat flour, making them high in gluten.
- Snack Foods: Pretzels, crackers, and many flavored chips and snack mixes can contain gluten. Seasonings and flavorings added to chips, like potato and tortilla chips, may also include gluten.
- Soups and Soup Bases: Many canned soups, soup mixes, bouillon cubes, and cream-based soups use wheat flour as a thickening agent.
- Sauces and Gravies: Wheat flour is a common ingredient in gravies and sauces to thicken them. Soy sauce, unless specifically labeled gluten-free, also typically contains wheat. Salad dressings can sometimes contain gluten as well.
- Processed Meats: Some processed meats like hot dogs, sausages, burgers, meatloaf, imitation seafood, and luncheon meats may use wheat as a filler or binder.
- Beer and Malt Beverages: Regular beer, ale, porter, and stout are made from barley and contain gluten. Malt extracts and malt flavoring also contain gluten.
It’s also important to be aware of less obvious or hidden sources of gluten:
- Medications and Supplements: Gluten can be used as a binding agent in some medications and dietary supplements. It’s crucial to consult with a pharmacist or healthcare professional about the gluten content of medications.
- Communion Wafers: Traditional communion wafers are made from wheat and contain gluten.
- Croutons and Stuffing: These often contain bread, which is a source of gluten.
- Seasoned Rice Mixes and Pilafs: Some pre-packaged rice mixes and pilafs may contain gluten in the seasoning or added ingredients.
For those needing to avoid gluten, numerous naturally gluten-free foods are available, including fresh fruits and vegetables, lean meats, poultry, fish, beans, legumes, and most dairy products. Gluten-free alternatives for many common gluten-containing foods are also widely available, such as gluten-free bread, pasta, cereals, and baked goods made from rice flour, corn flour, potato flour, and other gluten-free flours.
Reading food labels diligently is paramount for identifying gluten in processed foods. Check ingredient lists for wheat, barley, rye, malt, and oats (unless certified gluten-free). In the United States, foods labeled “gluten-free” must contain less than 20 parts per million of gluten.
Understanding what foods contain gluten is the first step in managing a gluten-free diet. By being informed and carefully reading labels, individuals can successfully avoid gluten and maintain a healthy, gluten-free lifestyle.
