What Foods Have Gluten? Foods to Avoid & Alternatives

You've seen gluten-free foods on grocery shelves and likely have met people following gluten-free diets. But not everyone knows that this dietary restriction isn’t just a fad, as some bodies can’t process gluten.

This guide is for you whether you suspect that you have a gluten sensitivity or just want to know more about this dietary restriction. We'll cover what gluten is, foods with gluten, the signs of intolerance, and delicious gluten-free alternatives.

Key Takeaways

• The highest amount of gluten is found in foods made from grains, especially wheat, such as oats, bread, pasta, cereal, and pizza.
• Gluten is also found in wheat varieties and derivatives such as spelt, durum, farina, farro, couscous, semolina, kamut, einkorn, wheat bran, wheat berries, bulgur, wheat starch, emmer, wheat germ, and graham flour.
• Some gluten-free foods include maize, rice, potatoes, most dairy products, meat, veggies, and fruits.

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What Is Gluten? Understanding Its Role in Your Diet

The typical American diet contains many foods with gluten. Gluten isn’t an additive but a naturally occurring protein common in many grains. Food scientists can isolate the protein to extract it, creating the gluten-free foods you see on many menus and shelves [1].

Have you ever excitedly taken a bite of gooey pizza or a warm bagel only to experience severe stomach pain or bloating? If so, you may show signs of gluten intolerance, sensitivity, or Celiac disease. It's also possible to have an allergy to wheat, but not necessarily wheat gluten or gluten in other grains. A diagnosis of a wheat allergy means you should avoid wheat products even after the gluten is removed.

You may experience milder and shorter gluten-intolerance symptoms compared to others. If testing concludes your gluten sensitivity isn’t related to Celiac Disease or a wheat allergy, it may be non-Celiac gluten Sensitivity (NCGS). In addition, the time it takes to see symptoms after eating gluten can vary from person to person.

Common gastrointestinal symptoms of gluten sensitivity include:

• Stomach gas or bloating
• Constipation or diarrhea
• Abdominal pain

Non-gastrointestinal symptoms are more common in NCGS and include [4]:

• Headache
• Brain fog
• Fatigue
• Nausea
• Neuropathy
• Joint pain
• Extremity numbness

According to Clinical Dietitian Bethany Doerfler, MS, RD, LDN, “NCGS does not typically have a full negative impact on overall health like Celiac disease can.”[5] People with Celiac disease have an autoimmune reaction to gluten-containing food that causes the immune system to attack and damage the wall of the small intestine. As the intestinal wall gets attacked, the villi — small projections that help the body absorb nutrients— are also destroyed.

According to Celiac.org, only 30% of people with this condition receive a proper diagnosis [6]. However, getting an early diagnosis reduces the likelihood of developing another autoimmune disease like anemia or autoimmune thyroid disease.

Foods Containing Gluten: Foods To Avoid or Double Check

Foods containing gluten are all around you, likely in your pantry or fridge.

Common Grains With Gluten

Grains are natural sources of gluten [7]. The most common gluten-containing grains include wheat and wheat derivatives such as:

• Spelt
• Farro
• Farina
• Emmer
• Wheatberries
• Durum
• Semolina
• KAMUT

Non-wheat grain sources include rye, barley, brewer’s yeast, and malt. Yes, even that malt milkshake may have it due to the malt flavoring or malted milk.

Processed Foods That May Contain Gluten

You may not automatically be free from flare-ups because you eat only gluten-free bread or know what cereals are gluten-free. Many processed foods are also carriers of gluten. Look for a "gluten-free" label on packaged foods if you are unsure.

Possible foods with gluten to look out for includes, but isn’t limited to:

• Anything with “roux”
• Salad dressing
• Soy sauce, teriyaki, and barbeque sauces
• Vinegar
• Taco seasoning
• Condiments like mustard and ketchup
• Flavored cheeses
• Meat substitutes
• Deli meats
• Jerky meats
• Pickles
• Certain potato chips
• Malted milkshakes
• Granola bars
• Chocolate
• Cocktail mixers

For more information about drinks that contain gluten, check out our detailed guide — What liquors are gluten-free?

Foods That Are Naturally Gluten-Free but May Be Contaminated

Gluten contamination happens when gluten-free food comes into contact with gluten. It can happen in several ways during cultivation, processing, packaging, and manufacturing. Unfortunately, foods like oats can mix with small crumbs of gluten and can be risky for gluten-intolerant people.

However, gluten contamination can occur during cultivation, especially in foods like rice and corn, which share the same method as rye and wheat. Also, during processing or manufacturing processes, certain foods can mix.

Other Sources of Gluten

Most people are more cautious of gluten in food products, but you might find that certain non-food products have some forms of unseen gluten. Despite the claim by the U.S. Food and Drug Administration (FDA) ordering gluten-free labeling standards for food products, they did not include other items that may contain gluten [8].

Other ways to contact gluten are through non-food items such as medications, cosmetics, and contamination.

Cross-Contamination in Food Preparation

Cross-contamination happens when a gluten-free food product comes into contact with food items containing gluten. It can be fatal to people with celiac disease despite the amount of gluten content. Cross-contamination usually happens in households during food preparation.

The most common places for cross-contamination to happen include:

• Using the same utensils, cutting boards, and toasters while handling both gluten and gluten-free products
• Shared utensils like food containers, which contain products like mayonnaise, butter, or peanut butter
• At restaurants where they handle different foods like pizzas, backed foods, and wheat in general
• At bakeries
• In the oat factories, during processing

Gluten-Free Alternatives

Rest assured, there are items on your grocery list that naturally don’t have gluten. In the morning, cook yourself some scrambled eggs with unflavored cheese. Eat all the fruit, yogurt, and vegetables you like. Enjoy brown rice with beans or lentils. Try buckwheat and add some quinoa to your dishes. Snack on popcorn or whole-grain corn tortilla chips. Look for gluten-free breads to enjoy sandwiches.

Delicious Gluten-Free Grains

Gluten-free Processed Foods

Although Gluten is found in wheat, some processed food products fit a gluten-free diet. Here are some gluten-free processed food alternatives:

What's more, maintaining a healthy diet and lifestyle can make it easier to recover from accidentally consuming gluten. So, how long does gluten stay in your system? It can take the body up to two days to get gluten out of the system, which you can speed up by drinking water, exercising, and eating fiber-rich foods.

Recent Advancements in Gluten Detection

Instead of attempting to memorize what foods come with gluten or may be contaminated, you can use technology to your advantage.

Gluten-Testing Kits for Home

You can use kits at home to check for gluten in food and drinks. The list includes:

• EZ Gluten® Test
• GlutenTox® Home
• Romer Labs

Thanks to these solutions, you can quickly detect the smallest amount of gluten without special training.

Apps for Detecting Gluten Contamination

Use your Android or iPhone to scan codes for ingredients that contain gluten. Gluten Free Scanner currently supports over 2.7 million products.

Regulatory Updates: Gluten Labeling Guidelines

Help yourself avoid foods with gluten in them by paying attention to FDA regulations. FDA rules state that there shouldn’t be more than 20 parts per million (ppm) of gluten on anything labeled [9]:

• “Gluten-free”
• “No gluten”
• “Free of gluten”
• “Without gluten”

Foods failing to meet compliance while using these labels are subject to FDA action such as recalls.

Practical Tips for Shopping Gluten-Free

You can make grocery shopping easier with a few simple steps:

1. Ask store staff if they have a gluten-free section.
2. Go online and research gluten-free brands. Check reviews about taste and texture to make sure you enjoy the product.
3. Read labels carefully and download Gluten Free Scanner to scan labels for gluten items.
4. Ask other gluten-free shoppers their opinion.
5. Check for gluten-related product recalls [10].

What Has Gluten in It? FAQs

Why Is Gluten Bad?

Gluten can cause a severe autoimmune reaction in some people. An autoimmune reaction to gluten is known as celiac disease, which damages the small intestine.

What Foods Do Not Contain Gluten?

Some gluten-free foods include potatoes, rice, cereals, fruits, and vegetables like cauliflower. In addition, dairy products are 100 percent gluten-free. However, some people may add Gluten to the cheese during manufacturing.

What is a Gluten-free Diet?

A gluten-free diet does not have foods that contain gluten, a protein found in several grains. Foods such as fruits, vegetables, meat, eggs, and processed gluten-free foods are ideal for a Gluten free diet.

What are Surprising Foods With Gluten?

Watch out for these foods with gluten:

• Brown rice syrup
• Candy
• French fries
• Hotdog, sausage, and salami
• Imitation fish
• Self-basting turkey
• Deli meats
• Flavored teas and coffees

What are the main gluten foods to avoid?

It’s best to avoid anything that has gluten-containing grains like wheat, rye, barley, or oats.

Do Potatoes Have Gluten?

No, potatoes do not contain gluten. They are gluten-free.

Does Rice Have Gluten?

Rice is naturally gluten-free, however, it is more likely to come into contact with wheat, barley, and rye during the cultivation, harvesting, and production process.

Does Cheese Have Gluten?

Natural cheese is usually gluten-free. However, some manufacturers add gluten during the manufacturing process. Therefore, it is advisable to check the labeling before you purchase.

Does Oatmeal Have Gluten?

Pure oats are gluten-free. However oats are likely to be contaminated during packaging, hence check gluten-free labeling.

Does Milk Have Gluten?

Most dairy products, such as cheese, butter, and milk are naturally gluten-free.

Related: What Breads Are Gluten-free? A Detailed Guide

Final Thoughts

Avoiding gluten can be challenging, but it becomes easier once you learn to recognize common sources of gluten. Substituting gluten-containing foods with gluten-free alternatives and reading ingredient labels carefully are essential steps in maintaining a gluten-free diet. Naturally gluten-free foods should also play a key role in your meals.

Gluten-free doesn't mean flavor-free or time-consuming. If you're looking for a convenient way to enjoy gluten-free meals without the hassle of preparation, CookUnity offers chef-crafted, gluten-free dishes delivered straight to your door—making healthy eating even simpler! Try CookUnity and save 50% today!

References: ACS, Medical News Today, FDA, Carolina Total Wellness, Health Line, NCBI