Gluten-free diets are becoming more and more popular in today’s society due to the growing we are more concerned about our health and well-being.

The gluten protein found commonly in wheat, barley, and rye poses a serious threat to people suffering from celiac disease, gluten intolerance or sensitivities. Adopting a gluten-free diet can improve the digestive system, help you lose weight and eliminate some types of food allergies symptoms.

Those who decide to cut gluten from their diet need to be aware of which foods they should avoid to alleviate their symptoms and feel more comfortable. Here are some of the common foods to avoid when cutting gluten.

Bread and Baked Goods

The first and most common food to avoid when cutting gluten is bread, baked goods, and pastries. These foods have high gluten content due to their ingredients.

Even those baked goods that do not appear to have gluten, such as crackers, may still contain wheat or other forms of gluten. Therefore, these foods should be avoided unless they are gluten-free versions or if they are specifically prepared to be gluten-free.

Pasta and Noodles

Another type of food commonly found in the Western diet, gluten-free or not, is pasta. This wheat-based food is one of the most versatile and delicious meals you can find, but it is rife with gluten.

As gluten can often appear in any type of wheat pasta or noodles, including those that are homemade, pasta is a food that needs to be avoided when abiding by a gluten-free diet. However, considering there is a massive range of gluten-free pasta shapes and noodles, there are still many options to choose from!.

Soy Sauce and Condiments

Although soy sauce and condiments add flavor to food, they can also lead to gluten-related health issue since most contain wheat or related gluten-based ingredients.

Likewise, other condiments like salad dressing, mayonnaise, ketchup, and barbecue sauce contain gluten. Therefore it is always best to choose clearly marked gluten-free varieties or make your own homemade condiments and sauces.

Candy and Sweets

Candy, sweets, and desserts, which are mostly made of flour and sugar, also easily contain gluten, particularly those containing wheat flour in their ingredients.

In addition, many types of candy and sweets use malt, a gluten-derived ingredient, to provide taste and texture. Watch out for candy bars, gummies, and other sweets that contain glucose or maltodextrin, as they often contain gluten.

Beer and Other Alcoholic Beverages

There is no surprise that most beers contain gluten since it is derived from grains like barley and wheat. However, it’s not just beer that needs to be avoided when cutting gluten.

All kinds of alcoholic beverages, including wine, flavored spirits, and vodka, may contain gluten. If you are searching for a safer alternative with low or zero gluten content, hard cider, tequila, gin, and pure distilled spirits are excellent options.

Cereals and Processed Foods

Cereals and processed foods are some of the most common sources of gluten in our everyday diet. Many commercial cereals, like wheat cereal, are made from gluten and are therefore, unsuitable for gluten-free diets.

On the other hand, processed foods such as packaged snacks and chips may also contain gluten, so it is vital to examine labels before purchasing to ensure they are gluten-free.

Pizza and Fast Foods

Apart from bread and breaded toppings, there is the issue of cross-contamination and gluten ingredients used in wrap-type foods such as pizza and fast foods like burgers, burritos, and sandwiches, which are usually made with wheat flour.

For instance, pizza and other foods prepared in a typical pizza parlor often include flour on the surface which can be seen as cross-contamination. On the other hand, gluten is also present in many fast food chains since the bread, wraps, and coatings are often made from wheat flour.

When ordering foods from these establishments, always be careful and ask if gluten-free substitution options are available.

Oats

Oats are a type of food that is commonly thought to be gluten-free. However, many oats are contaminated with gluten during processing making it important to find brands labeled as gluten-free for you to enjoy.

When oats are contaminated with gluten, it usually occurs during production in the transportation and storage phase or from combining with gluten-containing foods. Therefore, it is essential to read labels before making a purchase.

Gravy and Sauces

Gravy and sauces which are often used to enhance flavors on rice, meats, seafood, and vegetables often contain gluten.

Unfortunately for individuals looking to cut out gluten, many commercial brands of terms and sauces made with flour as a thickening ingredient. Therefore, homemade versions or clearly labeled gluten-free brands of gravy and sauces are the most suitable options.

Dairy Products

Dairy products such as milk, cheese, yogurt, and other dairy items typically do not contain gluten. However, added flavors, thickening agents, and stabilizers that are added to dairy products can sometimes contain gluten.

To avoid this, ensure that you carefully read the labels before purchasing these products to select options that are gluten-free.

Conclusion

Cutting gluten from your diet may seem challenging, but it is achievable with a little effort. Be sure to avoid the foods mentioned above and stick with fewer processed and more natural foods.

Choose more plant-based protein sources such as legumes and nuts. With a focus on careful reading of product labels, choosing gluten-free varieties, and embracing organic and natural foods, a gluten-free lifestyle doesn’t have to be complicated.