10 Foods to Avoid on a Gluten-free Diet and 9 Safe Alternatives

Gluten is a protein commonly found in wheat, rye, barley, and triticale. To maintain a gluten-free diet, avoid foods like wheatberries, wheat-based noodles, granola bars, and choose to eat fruits, vegetables, and meats instead.

Following a gluten-free diet can feel overwhelming, whether you have celiac disease or gluten sensitivity. While it may be challenging to find processed gluten-free foods, opting for naturally gluten-free options and reading labels carefully can help you enjoy a diverse range of healthy and delicious meals.

Gluten is present in wheat, rye, barley, and triticale. Even if you don’t consume these foods directly, gluten can still be hidden in various unexpected products. It acts as a binding agent to maintain the shape of food.

Foods to Avoid on a Gluten-free Diet:

Avoid the following:

1. Grains containing gluten:

These grains include:

• Wheatberries
• Durum
• Emmer
• Semolina
• Spelt
• Farina
• Farro
• Graham
• KAMUT Khorasan wheat
• Einkorn
• Rye
• Barley
• Triticale
• Malt
• Brewer’s yeast

2. Pasta and noodles:

Avoid wheat-based pasta, such as:

• Ravioli
• Dumplings
• Couscous
• Gnocchi
• Ramen
• Udon
• Soba
• Chow mein
• Egg noodles

3. Packaged snacks:

Avoid these packaged snack foods:

• Granola bars
• Energy bars
• Potato chips
• Candy bars

4. Meat substitutes:

Avoid vegan or vegetarian meat substitutes made with seitan, which is wheat gluten. Check if tofu is marinated with gluten-containing ingredients. Unles labeled gluten-free, avoid these foods:

• Vegetarian burgers
• Vegetarian sausage
• Imitation bacon
• Imitation seafood

5. Baked goods:

Avoid most baked goods, including:

• Cakes
• Cookies
• Pie crusts
• Brownies
• Muffins

6. Bread and pastries:

Avoid breads, pastries, and other wheat-based products:

• Bread
• Croissants
• Pita
• Naan
• Bagels
• Cornbread
• Potato bread
• Flatbread
• Donuts
• Rolls
• Wraps and flour tortillas

7. Sauces and condiments:

Avoid sauces and condiments that may contain gluten, such as malt vinegar, soy sauce, and wheat. Check labels of the following:

• Soy sauce
• Barbecue sauce
• Ketchup
• Brown rice syrup
• Salad dressings
• Marinades

8. Drinks:

Fermented alcohol products may contain gluten:

• Beer
• Ale
• Porter
• Stout
• Flavored hard cider with malt
• Flavored hard lemonade with malt
• Flavored wine coolers with malt or hydrolyzed wheat protein

9. Breakfast foods:

Avoid breakfast foods that contain wheat flour:

• Pancakes
• Waffles
• French toast
• Crepes
• Biscuits
• Many cereals

10. Breadings and coatings:

Avoid coatings and breadcrumbs that contain gluten. Avoid panko and other breading mixes, as well as breaded meat or fish:

9 Foods That Are Safe to Eat on a Gluten-free Diet:

While gluten can be present in various foods, there are also many naturally gluten-free options and substitutes available:

1. Fruits:

All fresh fruits are gluten-free. Check labels on processed fruits. Enjoy a variety of colorful fruits, such as:

• Apples
• Oranges
• Grapefruit
• Cherries
• Blueberries
• Blackberries
• Grapes
• Cantaloupe
• Watermelon
• Plums
• Peaches
• Pomegranate

2. Vegetables:

All fresh and frozen vegetables are naturally gluten-free. Be cautious of processed vegetables and frozen potatoes. Enjoy the following:

• Broccoli
• Brussels sprouts
• Cauliflower
• Onions
• Celery
• Carrots
• Green beans
• Peppers
• Mushrooms
• Butternut squash
• Spinach
• Kale

3. Meat and poultry:

Choose meat and poultry options that are not prepared with gluten-containing products:

4. Eggs and dairy products:

Plain eggs are gluten-free, but be cautious of pancake mix added to scrambled eggs. Check labels of processed dairy products. Enjoy:

5. Beans and legumes:

Enjoy beans and legumes, avoiding any cooked with gluten-containing foods:

6. Nuts and seeds:

Nuts and seeds can be consumed whole or used to make gluten-free flours, nut butters, and more:

7. Gluten-free grains:

Choose grains that are naturally gluten-free. Check labels for potential cross-contamination during processing:

8. Fats and oils:

Most cooking oils are gluten-free:

9. Gluten-free substitutes:

You can find gluten-free substitutes for your favorite foods, such as pasta, flour, and cake mixes. Look for products labeled gluten-free, indicating they contain less than 20 parts per million (ppm) of gluten:

Special Considerations when Eating Gluten-free:

Many gluten-containing foods also provide essential nutrients. Discuss with your doctor or dietician how to replace these nutrients in your gluten-free diet.

Some over-the-counter and prescription medications use gluten as a binding agent. Check labels of dietary supplements for wheat as an ingredient.

Following a gluten-free diet may be a temporary or long-term commitment. It can be expensive to rely on packaged gluten-free foods. To save costs, prioritize healthy, inexpensive, and naturally gluten-free foods like beans, rice, and in-season produce.

References:

Beyond Celiac: "Is Oil Gluten-Free?"

Celiac Disease Foundation: "Gluten-Free Foods," "Label Reading & the FDA," "Sources of Gluten," "What is Gluten?"

Mayo Clinic: "Gluten-free diet."

National Celiac Association: "Frequently Asked Questions about Alcohol on the Gluten-Free Diet."