What has gluten in it | Gluten Allergy | Allergy

What has Gluten In It?

by Allergy Guy

What has gluten in it?  Here is a list of foods you must avoid to maintain your gluten free diet.

The short answer to this problem is avoid anything with added wheat, barely, oats or rye.  The practical answer to this problem is more complicated, since these ingredients, especially wheat, come in many forms, and many ingredients, such as malt, are derived from grains, and you just have to know the derivatives.

Wheat in particular, comes in many forms and goes by many names.  Here are some examples:

  • Wheat
  • Wheat flour
  • Flour*
  • Graham flour/cracker/crumbs

Wheat is sometimes labels by the strain of wheat, watch out for the following:

  • Durum
  • Einkorn
  • Emmer
  • Kamut
  • Spelt

See this article for more details about wheat and its aliases.

 List of Gluten-Containing Foods

Some items on this list are always made of gluten, others may occasionally have gluten or be at risk of cross-contamination.  You should always double-check if unsure.

  • Baking powder
  • Beer/lager
  • Blue cheese (depending on mold source)
  • Bouillon cubes
  • Bread (wheat-free bread does exist)
  • Breadcrumbs
  • Broth in canned and cubed soups e.g. chicken or beef broth
  • Cakes
  • Candies
  • Candies (some, such as licorice)
  • Cereal
  • Chappatis
  • Citric acid (verify before use)
  • Coffee substitutes made from cereal
  • Cookies
  • Corn starch (some brands add wheat flour)
  • Couscous
  • Crackers
  • Croutons
  • Curry powder (some brands add wheat flour)
  • Deep fried foods (watch out for cross-contamination)
  • Dextrin (may be derived from wheat)
  • Dressings
  • Edible Starch (may be derived from wheat)
  • Falafel
  • Filler (could be anything!)
  • Food additives depending on what they are
  • Food Starch (may be derived from wheat)
  • French fries (especially if manufactured or seasoned. Always ask.)
  • Fried foods (watch out for cross-contamination)
  • Fu (dry baked gluten)
  • Gelatinized starch
  • Gnocchi
  • Gravy/Gravy mix
  • Gum base
  • Hot dogs
  • Hydrolyzed plant protein (depends on source)
  • Ice cream (depends on brand and flavor. See is ice cream gluten-free?
  • Imitation bacon
  • Imitation crab
  • imitation fish
  • Imitation meat or seafood
  • Kao fu (baked spongy gluten)
  • Ketchup
  • Liquorice candy
  • Luncheon meats, processed, always check
  • Malt
  • Malt/malt flavoring
  • Manna
  • Matzo
  • Meat, fish and poultry binders and fillers, e.g., deli meats, hot dogsPie fillings, puddings
  • Medicines (always check with pharmacist)
  • Miso
  • Modified food starch
  • Modified food starch
  • Modified starch
  • Modified starch or modified food starch
  • MSG (Monosodium Glutamate)
  • Muesli
  • Muffins
  • Mustard powder, prepared mustard (always check)
  • Noodles (exception: rice noodles, commonly found in Asian food)
  • Pasta
  • Pastries
  • Pepper, ground (avoid in restaurants). Whole pepper is fine.
  • Pies
  • Pitta bread
  • Play dough
  • Quorn products (mycoprotein food)
  • Rusk
  • Salad dressings
  • Sauces in general. If you can’t verify the ingredients, assume they contain wheat).
  • Scotch eggs
  • Seasoned chips
  • Seasoned rice mixes
  • Seasoned snack foods, such as potato and tortilla chips
  • Seasonings
  • Self-basting poultry
  • Soup bases
  • Soups (especially packaged or canned, check ingredients. Home-made soup may not have wheat. Always ask.)
  • Soy sauce (exception: some brands of tamari sauce)
  • Spices, ground (always check)
  • Starch (may be derived from wheat)
  • Stock cubes
  • Stuffing
  • Suet
  • Surimi (used to make imitation crab/lobster meat)
  • Tamari sauce (gluten free tamari sauce does exist)
  • Thickener (unless specified as other than wheat).
  • Tortillas (flour; pure corn tortillas are OK)
  • Vegetable protein
  • Vegetables in sauce
  • Vitamins (always check with manufacturer or pharmacist)
  • Wheat Bran
  • Wheat Germ
  • White Flour
  • Yogurt (those thickened with starch or wheat are of low quality in any case)

No gluten-containing food list can be perfect or complete.  If you see errors or suggestions to add to this list, please leave a comment.

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