Foods Containing Gluten

Gluten is found in many foods and may also be found in other products such as modified food starch, medicines, vitamins, lip balms, and even play dough. A gluten free diet may at first seem impossible, but many foods are naturally gluten free and substitutes are becoming more and more available for foods that normally contain gluten. Many specialty grocery stores now sell gluten-free foods, especially whole foods or health food stores. Williams-Sonoma has a great gluten-free flour that people make special trips to purchase. If you’re just starting on a gluten-free diet, it’s best to consult a dietitian who can give advice on how to avoid gluten while maintaining a balanced diet.

Foods to Avoid – Foods Containing Gluten:

Foods	AVOID these foods for a Gluten-Free Diet
Wheat	Avoiding wheat products is usually the biggest challenge in a gluten-free diet. Wheat flour alone can go by many names including enriched, phosphated, plain and self-rising. Then there are multitudes of wheat products which must also be avoided, avoid anything with wheat in the name.
Barley	Anything with malt, malt flavoring and malt vinegar are usually made from barley.
Rye
Triticale	a cross between wheat and rye
Bulgur	Bulgar, Farina, Graham flour, Durum flour, Kamut, Seminola, Spelt
Beer	And other Malt products like Malt flavoring and Malt vinegar
Bullion Cubes	Including Soups, Gravies, Sauces and Soy Sauce
Baked Goods	Bread, Cake, Pie, Cookies and Candy
Cold Cuts	Including hot dogs, salami, sausage, imitation meats & fishes
Snack Foods	Including all regular Chips, Crackers, Croutons, French Fries
Matzo
Self-basting turkey	Natural turkey is fine
Communion Wafers	!

Note: *You must also be aware that Processed Foods MAY Contain Wheat, Barley, or Rye – unless they are specifically labeled “Gluten-free” (or made with a gluten free grain such as corn, rice or soy). When in doubt, check with the food manufacturer.

Cross-contamination and Other Gluten-free Problems

Cross-contamination occurs when gluten-free foods come into contact with foods that contain gluten. It can happen during the manufacturing process, for example, if the same equipment is used to make a variety of products. Some food labels include a “may contain” statement if this is the case.

**But beware – this type of label is voluntary on the part of the manufacturer (and not required of them).** You still need to check the actual ingredient list, and if it is still unclear whether it is gluten-free then don’t buy it or call the manufacturer.

Cross-contamination can also occur at home if foods are prepared on common surfaces or with utensils that weren’t thoroughly cleaned after being used to prepare gluten-containing foods. For example, using a common toaster for gluten-free bread and regular bread is a major source of cross-contamination.

Is oatmeal gluten-free?

Certain grains, such as oats, can be contaminated with wheat during the growing and processing stages of production as explained above. For this reason, doctors and dietitians generally recommend avoiding oats unless they are specifically labeled “gluten-free”.

Risks of a Gluten-free diet

At risk with a gluten-free diet is the chance of not getting enough vitamins. Since many grains are enriched with vitamins, avoiding them means missing some extra vitamins and minerals. Ask your dietitian to review your diet to see that you’re getting enough of all key nutrients.

Not sticking to a gluten-free diet

If you accidentally eat a product that contains gluten, you may experience abdominal pain and diarrhea. Some people experience no signs or symptoms after eating gluten, but this doesn’t mean it’s not damaging their small intestines. Even trace amounts of gluten in your diet may be damaging, whether or not they cause signs or symptoms. [1]. Remember, a gluten-free diet is not the answer for everyone, but if you have celiac disease following a strict gluten-free diet will save you much abdominal pain, cramping and diarrhea!