Foods to Avoid and to Eat with a Gluten Intolerance

​Many people avoid gluten, a group of proteins found in grains like wheat, barley, and rye, due to personal preference or a medical condition.

Foods to Avoid and to Eat with a Gluten Intolerance
By Pierre Mouchette | Bits-n-Pieces

Celiac disease, wheat allergy, and non-celiac gluten sensitivity (NCGS) all involve an adverse reaction to gluten and are treated with a gluten-free diet.  These conditions are considered forms of gluten intolerance.  While celiac disease and NCGS may lead to intestinal damage and cause symptoms like diarrhea, gas, and bloating, celiac is an autoimmune condition linked to other serious health effects, such as anemia, stunted growth, and neurological effects.
A wheat allergy refers to an allergic reaction to wheat proteins, the symptoms of which may be life-threatening.  This condition is treated with a wheat-free diet, not necessarily a gluten-free diet.  Although people with wheat allergies must avoid wheat, most can eat other grains, including gluten-containing ones like barley and rye.  Meanwhile, people with celiac disease and NCGS must avoid all gluten-containing foods to control symptoms.  Notably, many healthy foods are naturally gluten-free, and many companies make delicious gluten-free products.
The following are some foods to avoid if you have a gluten intolerance,
as well as some that you can safely eat.

Foods to avoid
You should avoid the following foods if you have a gluten intolerance.

Gluten-containing grains
Grains that contain gluten include:

• barley
• couscous
• farina
• farro
• rye
• wheat
• wheat berries

Note:  Oats are naturally gluten-free but may be contaminated with gluten during processing.
 
Most bread, crackers, and wraps
Most bread, crackers, and wraps contain gluten.  The only way to know for sure is to read the ingredient list and check to see which grains are used.
If you have a gluten intolerance, avoid the following:

• bagels
• flatbread
• flour tortillas
• potato bread
• rye bread
• sourdough bread
• wheat crackers
• white bread
• whole wheat bread
• whole wheat wraps

 
Certain condiments
Although condiments seem like unlikely sources of gluten, many popular ones harbor gluten.  These include:

• barbecue sauce
• cream sauces
• gravy mixes
• ketchup
• malt vinegar
• marinades
• salad dressings
• soy sauce
• spice blends

Alternatively, you can make condiments from gluten-free ingredients or purchase certified gluten-free ones.
 
Most baked goods
Baked goods are typically made with wheat flour or other gluten-containing grains.  As such, people with gluten intolerance should avoid these foods:

• cakes
• cookies
• doughnuts
• muffins
• pancakes and waffles
• pastries
• soft and hard pretzels

 
Wheat-based pasta
Pasta is a staple food in many cultures.  Although gluten-free alternatives exist, most traditional pasta is made with gluten-containing grains:

• dumplings
• gnocchi made with wheat flour
• noodles
• spaghetti

 
Some snack foods
Snack foods are a common source of gluten.  Gluten-containing snacks include:

• candy bars
• cereal bars
• chips
• cookies
• energy bars
• granola bars
• pretzels
• snack mixes

 
Certain beverages
Some drinks are made with ingredients that contain gluten, so it is essential to read labels.  Beverages that may contain gluten include:

• beer
• bottled wine coolers
• commercial chocolate milk
• drink mixes
• premade coffee drinks

 
Some processed foods and other items
Many processed foods and other popular items may also harbor gluten.  These include:

• breakfast cereals
• canned soups and soup mixes
• certain ice creams
• egg substitutes
• flavored tofu
• french fries and other fried foods
• meat substitutes, such as veggie burgers and hot dogs
• prepared lunch meats
• processed cheeses
• puddings and instant dessert mixes

 
If you are gluten intolerant, you can enjoy the following foods.
Fruits and vegetables
Fruits and vegetables are naturally gluten-free.  However, remember that certain products, such as battered vegetables and candy-coated fruit, may contain gluten.  The following are some options:

• apples
• avocados
• bananas
• berries
• citrus fruits
• peaches
• plums
• broccoli
• brussels sprouts
• butternut squash
• carrots
• cauliflower
• kale
• mushrooms
• onions
• peppers
• spinach
• sweet potatoes
• zucchini

 
Legumes
Beans and lentils are gluten-free and are commonly used to make pasta alternatives and other gluten-free products.  They include:

• adzuki beans
• black beans
• cannellini beans
• chickpeas
• kidney beans
• peas
• pinto beans
• red lentils

 
Gluten-free grains and grain products
Although many grains are off-limits for people with gluten intolerance, some are gluten-free. They include:

• amaranth
• brown rice
• buckwheat
• corn
• millet
• millet
• oats
• quinoa
• sorghum
• teff
• wild rice
• gluten-free bread, crackers, and other baked goods made from these grains

To reduce the risk of cross-contamination, be sure only to buy products that have been certified gluten-free.
 
Animal proteins
Animal proteins like the following are naturally gluten-free:

• eggs
• fish
• meat
• poultry
• shellfish
• dairy products like yogurt and cheese

 
Nuts and seeds
Nuts and seeds are gluten-free and provide a nutrient-rich source of fat.  They can be made into gluten-free flour.  Good choices of nuts, seeds, and butter include:

• almond butter
• almonds
• brazil nuts
• cashews
• hazelnuts
• macadamia nuts
• peanut butter
• pecans
• pistachios
• pumpkin seeds
• sunflower seeds
• walnuts

 
Certain seasonings and condiments
The following seasonings and condiments are safe for those following gluten-free diets:

• apple cider vinegar
• coconut aminos
• fresh herbs like basil, rosemary, and cilantro
• guacamole
• hummus
• most dried herbs and spices
• most salsas
• mustard
• pesto
• sauerkraut
• tahini

 
Healthy fats and oils
Most sources of healthy fat, such as the following, are gluten-free.

• avocado oil
• avocados
• cheese
• full-fat yogurt
• nuts, seeds, and nut butters
• olive oil
• unsweetened coconut

 
Many restaurants do not offer gluten-free meals, so it is essential to know what is safe to order if you have gluten intolerance and are going out to eat.  If you have celiac disease, NCGS, or a wheat allergy, it is essential that you inform the waitstaff.  The restaurant is much more likely to take your condition seriously if they know you cannot have gluten for medical reasons.
Avoiding pasta, bread, and grain dishes would be best unless the restaurant offers gluten-free options like brown rice pasta or gluten-free grains.  You will also need to steer clear of bread baskets.  Instead, ask the waitstaff to bring a gluten-free appetizer like edamame, a caprese or simple salad, or a crudités plate with hummus.
Fried foods, such as french fries, fried chicken, fried fish, and mozzarella sticks, usually contain gluten, so you should also avoid these foods.  When choosing a meal, keep it simple and use the following steps to create a gluten-free meal:

• Choose a protein source: fish, shrimp, chicken, beef, beans, plain tofu, lentils, etc.
  
  
• Choose a gluten-free starch or grain: potatoes, sweet potatoes, winter squash, amaranth, quinoa, brown rice, etc.
  
  
• Choose a non-starchy vegetable: broccoli, cauliflower, pepper, mushrooms, zucchini, spinach, green beans, etc.

 
Customizable salads and gluten-free grain bowls make great meal choices.
You can bring your own from home if you do not trust restaurant salad dressings or sauces.  Pour a small amount into a portable glass jar or bottle.  To ensure that you have gluten-free options, scanning the menu before eating at a restaurant is advisable.  You can also call ahead to discuss your options with the staff.