Live Well Without Gluten

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.

BarleyEmmerSemolina
Barley MaltFarroSoft Wheat
BeerGraham FlourSpelt
Bread WheatKamutSprouted Wheat
Brewer’s YeastMaltTabbouleh
BulgurMalt VinegarTriticale
KhorasanMatzohWheat Bran
CouscousOrzoWheat Germ
Durum WheatRye
EinkornSeitan

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.

AlcoholHot DogsSalad Dressing
Artificial Coffee CreamerIce CreamSeasoned Chips
Artificial FlavorIced Tea MixesSeasoning Packets
Baking SodaImitation CrabShampoo
Barbecue SauceInstant CoffeeSoap
Broth or BouillonKetchupSour Cream
CandyLicoriceSoy Sauce
Canned Tuna FishLunch MeatSunscreen
Canned SoupLotionSports Drinks
Caramel ColorMakeupTeriyaki
Chewing GumMaltodextrinTomato Sauces
ChocolateMisoVegan Meat Substitutes
Communion WafersModified StarchVegetable Cooking Sprays
ConditionerMSGVegetable Protein
Cough DropsNatural FlavorVitamins
DextrinOyster SauceWheat-Free Cereal
Dietary SupplementsPharmaceutical DrugsWhey Protein
Fish SaucePre-Grated CheesesYogurt
Ground SpicesRoquefort 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.

AgarCorn StarchPotato Starch
AmaranthFlaxPsyllium Husk
Arabic GumGuar GumQuinoa
ArrowrootHominyRice
Baker’s YeastLocust GumSorghum
Bean FloursMasaSoy
BeansMilletTapioca Flour
BuckwheatNut FloursTapioca Starch
ChiaNutsTeff
ChickpeaOatsWild Rice
Corn FlourPolentaXanthum Gum
Corn MealPotato 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.