If you have a gluten intolerance, it is essential to steer clear of any grains, breads, pastas, and baked goods that contain this protein. Fortunately, there are numerous healthy gluten-free alternatives to keep you fully satisfied. Various individuals choose to eliminate gluten from their diets—this group of proteins is present in grains such as wheat (gehun), barley (jaud), and rye (rye)—either due to personal preference or for medical reasons. Conditions like celiac disease, wheat allergy, and non-celiac gluten sensitivity (NCGS) trigger adverse reactions to gluten and are managed through a gluten-free diet. These illnesses are categorized as gluten-related disorders, although they are sometimes collectively referred to as gluten sensitivities.

Both celiac disease and NCGS can manifest symptoms like abdominal pain, gas, and bloating, potentially leading to more severe complications. However, it's important to note that celiac disease is an autoimmune disorder associated with additional serious health issues, such as anemia, delayed growth, and osteoporosis.

A wheat allergy involves an allergic response to proteins found in wheat, which can result in life-threatening symptoms. This condition is managed with a diet that excludes wheat but does not necessarily require a complete gluten-free approach. While individuals with wheat allergies must avoid wheat, many can still consume other grains, including those that contain gluten, such as barley and rye. In contrast, individuals with celiac disease and NCGS are required to eliminate all gluten-containing foods to alleviate their symptoms. Remarkably, a variety of nutritious foods are naturally gluten-free, and a growing number of companies produce delightful gluten-free options.

Below is a list of 8 foods to avoid if you have gluten intolerance and 7 that you can safely enjoy.

Foods to Avoid with Gluten Intolerance

If you are dealing with gluten intolerance, it’s essential to avoid certain foods that could trigger symptoms.

1. Gluten-Containing Grains

Various grains are known to contain gluten, which should be avoided, including:

  • wheat
  • barley
  • rye
  • triticale
  • farina
  • spelt
  • kamut
  • wheat berries
  • farro
  • couscous

Although oats are inherently gluten-free, they can become contaminated during processing. When purchasing oats, always look for a package that is labeled as "gluten-free".

2. Most Breads, Crackers, and Wraps

The majority of breads, crackers, and wraps on the market contain gluten. To ensure your safety, it’s crucial to carefully examine the ingredient list for any gluten-containing grains.

Individuals with gluten intolerance should refrain from consuming:

  • white bread
  • whole wheat bread
  • potato bread
  • rye bread
  • sourdough bread
  • wheat crackers
  • whole wheat wraps
  • flour tortillas
  • flatbread
  • bagels

3. Certain Condiments

While condiments may not seem like a potential source of gluten, numerous popular choices actually contain it. These include:

  • soy sauce
  • barbecue sauce
  • many salad dressings
  • various marinades
  • cream sauces
  • some spice blends
  • gravy mixes
  • malt vinegar
  • ketchup

As a healthier alternative, consider making your own condiments using gluten-free ingredients, or opt for those certified as gluten-free.

4. Most Baked Goods

Baked goods are typically made using wheat flour or other grains that contain gluten. As a result, individuals with gluten intolerance should largely avoid the following items:

  • cakes
  • cookies
  • pastries
  • soft and hard pretzels
  • doughnuts
  • muffins
  • pancakes and waffles

5. Wheat-Based Pastas

Pasta is a fundamental food in many cultures, but traditional varieties are primarily made from gluten-containing grains. Gluten-free alternatives are available, but many common types include:

  • noodles
  • spaghetti
  • gnocchi made with wheat flour
  • dumplings

6. Some Snack Foods

Snack foods often harbor gluten, making it essential to be cautious. Snacks likely to contain gluten include:

  • pretzels
  • granola bars
  • cereal bars
  • chips
  • energy bars
  • cookies
  • snack mixes
  • candy bars

7. Certain Beverages

Some beverages use ingredients that may contain gluten, so it’s vital to read labels carefully. Drinks that could potentially contain gluten include:

  • beer
  • bottled wine coolers
  • premade coffee drinks
  • drink mixes

8. Various Processed Foods and Other Items

A wide array of processed foods and popular items may also contain gluten. These include:

  • meat substitutes like veggie burgers and plant-based hot dogs
  • prepared lunch meats
  • processed cheeses
  • egg substitutes
  • canned soups and soup mixes
  • puddings and instant dessert mixes
  • certain ice creams
  • breakfast cereals
  • french fries and other fried foods
  • flavored tofu products

In summary, foods containing gluten encompass a wide range, including breads, pastas, crackers, baked goods, various grains, as well as numerous beverages and processed items.

Delicious Gluten-Free Foods to Include in Your Diet

Having a gluten intolerance may initially seem daunting, but the reality is that a plethora of delightful and nourishing foods are naturally free from gluten. Furthermore, you can easily find high-quality gluten-free breads, pastas, and crackers in many grocery stores today.

If you’re navigating a gluten intolerance, you can relish the following foods without worry.

1. Fresh Fruits and Vegetables

Fruits and vegetables are inherently gluten-free options. Nevertheless, be cautious with certain pre-prepared items like battered vegetables and candy-coated fruits, as they might contain gluten. Here are some excellent choices:

  • apples
  • avocados (butter fruit)
  • berries
  • bananas
  • citrus fruits
  • plums
  • peaches
  • spinach
  • kale
  • onions
  • sweet potatoes (shakarkandi)
  • broccoli
  • cauliflower
  • carrots
  • bell peppers
  • butternut squash
  • zucchini (courgette)
  • Brussels sprouts
  • mushrooms

2. Legumes

Beans and lentils are excellent gluten-free foods, making them popular choices for gluten-free pasta alternatives and other products. Some of the best legumes include:

  • red lentils (masoor dal)
  • black beans
  • chickpeas (chana)
  • kidney beans (rajma)
  • cannellini beans
  • pinto beans
  • peas (matar)
  • adzuki beans

3. Gluten-Free Grains and Products

While many grains are unsuitable for those with gluten intolerance, there are several gluten-free grains that can be enjoyed, such as:

  • quinoa
  • buckwheat (kuttu)
  • millet (bajra)
  • sorghum (jowar)
  • oats (ensure certified gluten-free)
  • amaranth (rajgira)
  • wild rice
  • corn
  • teff
  • brown rice
  • gluten-free breads, crackers, and baked goods made from these grains

To minimize the risk of cross-contamination, always purchase products that are specifically labeled as gluten-free.

4. Animal Proteins

Animal proteins are naturally gluten-free as well. Some protein-rich options to consider include:

  • eggs
  • meat
  • poultry
  • fish
  • shellfish
  • dairy products like plain yogurt and cheese

However, be cautious with added flavorings or marinades, as these may contain gluten. Always check ingredient labels on packaged products.

5. Nuts and Seeds

Nuts and seeds not only provide a gluten-free source of healthy fats but can also be transformed into gluten-free flours. Consider incorporating the following into your diet:

  • pumpkin seeds
  • sunflower seeds
  • cashews
  • almonds
  • peanut butter
  • macadamia nuts
  • walnuts
  • almond butter
  • pecans
  • hazelnuts
  • Brazil nuts
  • pistachios

6. Safe Seasonings and Condiments

Here are some seasonings and condiments that are safe for gluten-free diets:

  • apple cider vinegar
  • fresh herbs like basil, rosemary, and cilantro
  • pesto
  • most salsas
  • most dried herbs and spices
  • coconut aminos
  • hummus
  • guacamole
  • sauerkraut
  • tahini
  • mustard

7. Healthy Fats and Oils

Many sources of healthy fats are gluten-free, including:

  • full-fat yogurt
  • cheese
  • olive oil
  • avocado oil
  • nuts, seeds, and nut butters
  • avocados
  • unsweetened coconut

In summary, individuals with gluten intolerance can safely enjoy a variety of foods, including nuts, seeds, vegetables, fruits, fish, poultry, dairy products, gluten-free grains, and legumes.

Guidelines for Dining Out with Gluten Intolerance

Dining out can be a challenge for those with gluten intolerance, as many eateries do not provide gluten-free meal options. Therefore, it’s crucial to be aware of what you can safely order when visiting a restaurant. For individuals with celiac disease, non-celiac gluten sensitivity (NCGS), or a wheat allergy, it is essential to communicate your dietary restrictions to the waitstaff. By doing so, restaurants are more likely to accommodate your needs, recognizing that your gluten-free requirement stems from a medical condition.

In general, steer clear of traditional pasta, bread, and grain dishes unless the restaurant specifically offers gluten-free alternatives such as brown rice pasta or other gluten-free grains. Additionally, it is advisable to avoid bread baskets altogether. Instead, consider requesting gluten-free appetizers like edamame, a caprese salad, or crisp crudités paired with hummus. Fried foods, including french fries, fried chicken, fried fish, and mozzarella sticks, often contain gluten, so it's wise to avoid these as well.

When selecting your meal, simplicity is key. Follow these steps to craft a gluten-free dining experience:

  • Select a protein source: Options include fish, shrimp, chicken, beef, beans, plain tofu, lentils, and more.
  • Opt for a gluten-free starch or grain: Choices like potatoes, sweet potatoes, winter squash, amaranth, quinoa, and brown rice are excellent.
  • Incorporate a non-starchy vegetable: Look for broccoli, cauliflower, bell peppers, mushrooms, zucchini, spinach, or green beans.

Customizable salads and gluten-free grain bowls are fantastic options for meals. If you are uncertain about the salad dressings or sauces available at the restaurant, consider bringing your own. Just pour a small amount into a portable glass jar or bottle for convenience. To guarantee gluten-free options, it is advisable to review the menu prior to your visit. You may also want to call ahead and discuss your dietary needs with the restaurant staff. When dining out, be sure to check the menu for any gluten-free items and inform your server about your gluten sensitivity to ensure a safe and enjoyable experience.

Top Healthy Gluten-Free Brands

A multitude of companies are dedicated to producing gluten-free products, catering to various dietary needs. Here are some of the most reputable gluten-free brands you should consider:

  • Simple Mills: This brand not only focuses on gluten-free but also offers grain-free products, making it an ideal choice for those adhering to the paleo lifestyle. Their extensive range includes gluten-free and grain-free crackers, bars, cookies, bread mixes, and cake mixes. Discover Simple Mills products online.
  • Purely Elizabeth: Renowned for its certified gluten-free offerings, this brand specializes in delicious granola, pancake mixes, oatmeal, and nutritious bars. Explore Purely Elizabeth's products online.
  • Jovial Foods: This company creates pasta with a simple two-ingredient recipe of brown rice and water. Available options include spaghetti, penne, fusilli, farfalle, and lasagna. Find Jovial Foods gluten-free pasta online.
  • Bob’s Red Mill: With a diverse selection of gluten-free items, this manufacturer provides various flours, grains, and mixes for pancakes and pizza crusts. Shop for Bob’s Red Mill gluten-free products online.
  • Base Culture: Known for its delightful gluten- and grain-free baked goods, this brand offers treats such as brownies, blondies, and both sweet and savory breads. Check out Base Culture products online.
  • Cappello’s: This brand produces scrumptious gluten- and grain-free pastas, gnocchi, pizza crusts, cookie doughs, and ready-made pizzas. Browse Cappello’s delicious products online.

In addition to these, there are many other companies that create outstanding gluten-free products. It’s worthwhile to try a variety of brands to discover your personal favorites. A wide range of brands offers gluten-free pastas, breads, snacks, and treats, so be sure to check out some options from the list provided above.

The Key Takeaway

For individuals with a gluten intolerance, it is essential to completely eliminate gluten-containing foods from your diet. Gluten is commonly found in various grains, as well as in most breads, pastas, and baked items. Additionally, numerous condiments and processed foods may also harbor gluten. Instead, shift your focus towards the array of delightful and nutritious options available to you, such as a variety of vegetables, fruits, eggs, fish, dairy products, nuts, seeds, and gluten-free grains like quinoa (quinoa), millet (bajra), and rice (chawal).