Gluten-free diets have become increasingly popular as a way of managing celiac disease and gluten intolerance, and also simply as a lifestyle choice. However, finding gluten-free foods can be tricky since many processed foods contain gluten-rich ingredients. This includes wheat, barley, rye or triticale, which is a commercially used hybrid grain.
So, which foods contain gluten? Here are 9 foods that you may want to avoid if you are trying to stay gluten-free.
- Soy sauce. Many soy sauces contain wheat, making them off-limits for gluten-free diets. Look for tamari, which is typically made without wheat and used as an alternative to soy sauce.
- Salad dressings and condiments. Many common salad dressings and condiments like ketchup, mustard and mayonnaise use flour, starch or malt vinegar as thickeners and stabilizers. Be sure to check labels for ingredients like wheat flour.
- Frozen vegetables. Though frozen vegetables seem innocent, many of them contain flour-based coatings or seasonings that have gluten.
- Canned soups. Soup can be a convenient gluten-free option, but many canned soups and broths contain barley, wheat and other glutenous ingredients. Go for certified gluten-free soups or stick to homemade soups.
- Flavored coffees and teas. Coffee and tea are naturally gluten-free, but flavored varieties can be problematic. Flavored coffee drinks often contain barley malt, while flavored teas may have gluten additives. Stick to the plain versions or verify their gluten-free status.
- Oats. Oats do not naturally contain gluten but are often contaminated with wheat in growing and processing facilities. Look for certified gluten-free oats or try naturally gluten-free grains like quinoa instead.
- Beer. Since beer is made with barley malt, most varieties contain gluten. There are some gluten-removed and gluten-free beers made from ingredients like sorghum, so there are options available. Just be sure to research the brands first.
- Spices and seasonings. Pure herbs and spices don’t contain gluten, but spice blends and rubs often have gluten-based additives. So before using them, check labels for ingredient lists to see if they contain wheat flour.
- Chocolates and candies. Most pure chocolate is gluten free, but candy products like chocolate bars or trail mixes may have malt, wheat flour or barley malt added. Verify ingredients or look for gluten-free designations when available.
When in doubt, always check the labels on packaged foods or ask questions when dining out. Being gluten free requires diligence, but there are still many delicious foods you can enjoy. If you experience discomfort after consuming gluten, consider talking to your healthcare provider and seeking medical advice about testing for celiac disease or food allergies. Labcorp OnDemand offers a Celiac Disease Antibody Test that can help screen for celiac disease, as well as a Food Allergy Test to identify potential food allergies or intolerances.
For more information, check out this guide for understanding your overall digestive health
