Many foods contain gluten. Some are obvious to all and some are not. Get familiar with what you need to avoid, and also stay informed about possible sources of cross-contamination.
Primary Sources of Gluten
These ingredients are always a source of gluten and should absolutely be avoided.
|Barley Malt||Farro||Soft Wheat|
|Bread Wheat||Kamut||Sprouted Wheat|
Hidden Sources of Gluten
These items may contain trace amounts of gluten. You should contact the manufacturer to learn whether or not they are truly gluten free.
|Alcohol||Hot Dogs||Salad Dressing|
|Artificial Coffee Creamer||Ice Cream||Seasoned Chips|
|Artificial Flavor||Iced Tea Mixes||Seasoning Packets|
|Baking Soda||Imitation Crab||Shampoo|
|Barbecue Sauce||Instant Coffee||Soap|
|Broth or Bouillon||Ketchup||Sour Cream|
|Canned Tuna Fish||Lunch Meat||Sunscreen|
|Canned Soup||Lotion||Sports Drinks|
|Chewing Gum||Maltodextrin||Tomato Sauces|
|Chocolate||Miso||Vegan Meat Substitutes|
|Communion Wafers||Modified Starch||Vegetable Cooking Sprays|
|Cough Drops||Natural Flavor||Vitamins|
|Dextrin||Oyster Sauce||Wheat-Free Cereal|
|Dietary Supplements||Pharmaceutical Drugs||Whey Protein|
|Fish Sauce||Pre-Grated Cheeses||Yogurt|
|Ground Spices||Roquefort and Blue Cheese|
Wheat Free Does Not Always Mean Gluten Free
Naturally gluten free grains can be contaminated in transportation and processing. For example, corn is harvested right after wheat and often transported in the same equipment. A tortilla chip that is not certified gluten free could be a source of cross-contamination. Buy foods containing gluten free grains, flours and starches that are certified gluten free. The manufacturers of these products take extra steps and perform testing to ensure their products are not cross-contaminated.
Be Mindful of Cross-Contamination
- If your kitchen is not completely gluten free or you are dining at a friend’s or relative’s home, you should be aware of contamination from shared use of toasters, colanders, baking stones, sifters, oven mitts, wooden cutting boards and wooden utensils. Washing with soap and water can eliminate gluten from pots, pans, plates, utensils, aprons and kitchen towels.
- When shopping, stay away from processed foods with long lists of ingredients and look for the Certified Gluten Free logo. Avoid buying foods from bulk bins, salad bars and deli cases unless the retail store has strict sanitary practices.
- Many restaurants are now serving gluten free foods. Nevertheless, always ask about their ingredients and food preparation before dining.
Now, What Can You Eat?
Gluten Free Grains, Flour, Starches & Gums for Baking
Remember, these ingredients are naturally gluten free, but if not grown, harvested, processed and packed to be gluten free, they may contain traces of gluten.
|Agar||Corn Starch||Potato Starch|
|Arabic Gum||Guar Gum||Quinoa|
|Baker’s Yeast||Locust Gum||Sorghum|
|Buckwheat||Nut Flours||Tapioca Starch|
|Corn Flour||Polenta||Xanthum Gum|
|Corn Meal||Potato Flour|
Remember, celiac disease is a digestive disorder, so it is essential to eat foods that are wholesome and simple. You should enjoy an abundance of fruits, vegetables, whole gluten free grains, nuts, seeds, dairy products, meats, fish, healthy oils and fats. Eating foods rich in probiotics, like kefir, yogurt and fermented foods can help you rebuild a strong digestive system.