By | May 14, 2025
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How To Avoid Gluten

Avoiding gluten—a protein found in wheat, barley, and rye—is essential for people with celiac disease, non-celiac gluten sensitivity, or wheat allergy. Here’s a practical guide on how to successfully avoid gluten in your diet and lifestyle.

✅ What to Avoid (High-Risk Gluten Foods)

🚫 Grains That Contain Gluten:

  • Wheat (including spelt, durum, semolina, farro, and einkorn)
  • Barley (malt, malt vinegar, beer)
  • Rye
  • Triticale (a wheat-rye hybrid)

🚫 Common Foods with Hidden Gluten:

  • Bread, pasta, crackers, cereal
  • Baked goods (cookies, cakes, muffins)
  • Soy sauce (unless labeled gluten-free)
  • Beer and malt beverages
  • Many processed snacks and frozen meals
  • Some soups, gravies, and salad dressings

✅ Safe Gluten-Free Alternatives

🌾 Naturally Gluten-Free Grains:

  • Rice (all types)
  • Corn (maize)
  • Quinoa
  • Buckwheat
  • Millet
  • Amaranth
  • Teff
  • Sorghum
  • Certified gluten-free oats (oats are naturally gluten-free, but often contaminated unless labeled)

🥖 Gluten-Free Products:

  • Look for “Certified Gluten-Free” or “Gluten-Free” labels.
  • Many brands offer gluten-free versions of bread, pasta, flour, cookies, etc.

✅ Smart Shopping Tips

  1. Read Labels Carefully
    • Look for “Contains: Wheat” under allergen warnings.
    • Check ingredients for barley, rye, malt, brewer’s yeast, or flour unless labeled gluten-free.
  2. Watch for Cross-Contamination
    • Some products may be made in facilities that process gluten.
    • Look for “certified gluten-free” labels if you’re highly sensitive.
  3. Avoid Bulk Bins
    • Even if a food is gluten-free, shared scoops and bins can cause cross-contact.

✅ Eating Out Safely

  • Call ahead or check the menu online for gluten-free options.
  • Tell your server: “I have a gluten allergy” (even if it’s not a true allergy, it helps ensure caution).
  • Avoid fried foods (they may be cooked in oil used for breaded items).
  • Ask about sauces, marinades, and thickeners—they often contain wheat.

✅ Hidden Sources of Gluten

  • Soy sauce (use tamari instead)
  • Gravy and soup bases
  • Processed deli meats and imitation seafood
  • Licorice and some candies
  • Makeup and lip balms (for those with celiac disease, ingestion matters)
  • Medications and supplements (check labels or ask a pharmacist)

✅ Kitchen Tips

  • Use separate toasters, utensils, cutting boards, and cooking surfaces for gluten-free items.
  • Store gluten-free foods separately to avoid cross-contact.

✅ Summary: How to Avoid Gluten

✅ DO This🚫 AVOID This
Read labels and ingredient listsWheat, barley, rye, malt
Choose naturally gluten-free foodsBread, pasta, soy sauce (unless GF)
Cook from scratch when possibleHighly processed or fried foods
Look for certified GF labelsCross-contaminated bulk or buffet items