If you believe that you are gluten-intolerant, or if you want to eat a gluten-free diet for health reasons, it is important that you are aware of the common foods to avoid with gluten. What you will quickly find, however, is that the list of common foods to avoid with gluten is very long. This is why people who suffer from celiac disease, which means they are genuinely allergic to gluten, have such a decreased quality of life. That said, if you avoid gluten for health reasons only, it is not a big disaster if you “cheat” every once in a while and have something that has had contact with gluten. Cutting down may still have an impact on your overall brain function and health.
What Are the Common Foods to Avoid with Gluten?
Looking first at the starches and grains, you need to avoid:
- Wheat
- Rye
- Wheat germ
- Barley
- Couscous
- Bulgur
- Farina
- Kamut Matzo
- Graham flour
- Spelt
- Semolina
- Triticale
Then, there are the foods that often, but not always, contain gluten, which you may therefore also wish to avoid. They are:
- soups
- malt/malt flavoring
- commercial bullion and broths
- French fries, which are often dusted with flour
- cold cuts
- processed cheese
- ketchup
- mayonnaise
- malt vinegar
- teriyaki sauce and soy sauce
- imitation bacon, crab meat, etc
- salad dressings
- tabbouleh
- egg substitute
- sausage
- tempura
- fried vegetables
- non-dairy creamer
- gravy
- canned baked beans
- marinades
- cereals
- breaded foods
- commercially prepared chocolate milk
- hot dogs
- fruit fillings and puddings
- ice cream
- energy bars
- root beer
- syrups
- trail mix
- seitan
- instant hot drinks
- wheatgrass
- blue cheeses
- flavored coffees and teas
- wine coolers
- vodka
- meatballs, meatloaf communion wafers
- roasted nuts
- veggie burgers
- oats (unless certified GF)
- beer
- oat bran (unless certified GF)
There are also a number of other sources of gluten that you may not consume directly, but that people with a real gluten intolerance at least need to stay away from. These include:
- cosmetics
- shampoos
- Play-Doh
- lipsticks, lip balm
- non self-adhesive stamps and envelopes
- medications
- certain vitamins and supplements
Last but not least, if you want to know which common foods to avoid with gluten, you also have to be aware of the terms and jargon used that refers to gluten. Foods and ingredients to avoid include:
- Dextrin
- Avena sativa Cyclodextrin
- Hordeum distichon
- Fermented grain extract
- Hydrolysate
- Hordeum vulgare
- Hydrolyzed vegetable protein
- Hydrolyzed malt extract
- Phytosphingosine extract
- Maltodextrin
- Secale cereale
- Samino peptide complex
- Triticum vulgare
- Triticum aestivum
- Yeast extract
- Tocopherol/vitamin E
- Brown rice syrup
- Natural flavoring
- Hydrolyzed vegetable protein (HVP)
- Modified food starch
- Caramel color (frequently made from barley)
- Hydrolyzed soy protein
How to Prepare Food:
If you do not want to consume any gluten, it is also very important that you ensure your food is not accidentally contaminated with gluten. Preventing food contamination is incredibly important. To stop it, you need to make sure that every surface is carefully wiped down whenever it is touched. All pots and pans must be thoroughly cleaned using soap and water. You should use separate breadboards, toasters, and toaster bags. You should also use different jam spoons and butter knives, just to be on the safe side.
