Following a gluten-free diet can be essential for individuals with celiac disease, gluten sensitivity, or wheat allergies.

Gluten, a protein found in grains like wheat, barley, and rye, can trigger various digestive symptoms and damage the small intestine in people who cannot tolerate it. If you are new to a gluten-free lifestyle, understanding what to exclude from your diet is crucial. Below, we outline the basics of what not to eat on a gluten-free diet.

1. Wheat and Wheat Products

One of the main sources of gluten is wheat and its derivatives. Therefore, it is important to avoid any food products containing wheat or wheat flour. Common wheat-based foods to exclude from your diet include:.

Bread
Pasta
Cereals
Cakes and pastries
Cookies and crackers
Pizza and dough-based foods

2. Barley

Barley is another grain that contains gluten. Stay away from the following barley-based foods:.

Barley flour
Barley malt
Barley-based cereals
Barley bread
Barley-based beer

3. Rye

Rye is yet another gluten-containing grain to avoid. Be cautious with these rye-based products:.

Rye bread
Rye flour
Rye-based cereals
Rye beer

4. Oats

Oats themselves do not naturally contain gluten, but they are often cross-contaminated with gluten-containing grains during processing. Therefore, it is crucial to consume only certified gluten-free oats or oat products.

5. Processed Foods

Many processed foods may have hidden sources of gluten. It is important to carefully read labels and avoid products that contain any of the following:.

Wheat-based additives
Modified food starch (unless specified gluten-free)
Hydrolyzed wheat protein
Malt extract/flavoring
Textured vegetable protein (often contains gluten)
Communion wafers

6. Sauces, Dressings, and Condiments

Many sauces, dressings, and condiments contain gluten due to thickening agents or additives. Common products to avoid include:.

Soy sauce (unless marked gluten-free)
Teriyaki sauce
Barbecue sauce
Salad dressings
Gravy and roux
Mayonnaise (some brands may contain gluten)
Ketchup (some brands may contain gluten)

7. Beer and Alcohol

Most beers are brewed with barley malt and contain gluten. Additionally, some alcoholic beverages may also have hidden sources of gluten. These include:.

Regular beer
Ale
Lager
Stout
Whiskey (unless labeled gluten-free)
Scotch

8. Snack Foods

Many popular snack foods, such as pretzels, crackers, and cereals, often contain gluten. Be cautious when choosing snacks and opt for gluten-free alternatives instead.

9. Some Medications and Supplements

It is important to note that gluten can be present in certain medications and supplements. Check with your healthcare provider or pharmacist to confirm if your medications and supplements are gluten-free.

10. Cross-Contamination

Finally, when following a gluten-free diet, it is essential to minimize the risk of cross-contamination. Even small amounts of gluten can be detrimental to individuals with celiac disease or gluten sensitivity. Take the following precautions:.

Use separate kitchen tools for gluten-free and gluten-containing foods
Thoroughly clean surfaces and cookware before preparing gluten-free meals
Be cautious when dining out or eating at others’ houses, as cross-contamination is possible

Summary

Transitioning to a gluten-free diet involves avoiding various grains and food products. Remember to exclude wheat, barley, and rye from your meals.

Watch out for processed foods, sauces, dressings, and alcoholic beverages that may contain hidden sources of gluten. Be mindful of cross-contamination to ensure the safety of your gluten-free meals. By carefully reading labels and seeking gluten-free alternatives, you can successfully navigate a gluten-free lifestyle while keeping your symptoms at bay.