List of Foods Containing Gluten

Since gluten appears in many foods, some obvious and some not so obvious, the list of foods containing gluten is a long one. Do not be alarmed, though. For any gluteny food that can be cooked or baked, there is a way to make it gluten free.

Although we try to include all foods containing gluten on this list, do not consider this list comprehensive. It’s always best to check your food labels.

List of Foods Containing Gluten

Grains

Grains are gluten in its most natural form, so avoid:

  • Barley, including barley malt
  • Bran
  • Bulgur
  • Farina
  • Kamut
  • Orzo
  • Semolina
  • Spelt
  • Wheat

Pastas

Any pasta, whether elbow macaroni, bowtie, spaghetti, rigatoni, or any other shape, that is made of:

  • Wheat
  • Semolina
  • Farina

Baked Goods

Most processed baked goods are made from wheat, so these contain gluten. Look for gluten free alternatives to these goodies:

  • Cake
  • Bread
  • Bread crumbs
  • Cupcakes
  • Tortillas
  • Bagels
  • Muffins
  • Pastries
  • Sandwich buns
  • Hotdog buns
  • Pizza crust
  • Pie crust

Cereal

Cereal made from rye, wheat, bran, and barley always contain gluten, but ones containing oats, corn, and rice are often processed on the same equipment as their gluteny counterparts. It is imperative that you look for the “gluten free” label on cereal.

Meat and Poultry

In its natural state, meat and poultry is gluten free. However, the processing and cooking of the meat often adds gluten. Be wary of any meat or poultry that is precooked or prepared, especially these types:

  • Breaded meat or chicken
  • Oven- or deep-fried meats
  • Hot dogs and other meats processed with “natural flavors”
  • Lunch meat

Other Items

  • Beer
  • Dressings
  • Couscous
  • Tabbouli
  • Gravies
  • Sauces
  • Candy
  • Potato chips
  • Tortilla chips
  • Canned soup and broth
  • Bouillon cubes
  • Frozen or canned vegetables in sauce
  • Restaurant or fast food French fries

The bottom line when it comes to gluten is that you must always check labels or, better yet, eat food that doesn’t require a label, such as fresh fruits, vegetables, meat, and poultry.

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