what foods contain gluten?
Answering the question, “what foods contain gluten” isn’t as simple as a black and white answer. The following is a comprehensive list of foods that contain gluten. The list is broken up into two major segments – Foods that absolutely contain gluten, and foods/food ingredients that may contain gluten.
This list can be used as a guideline for those with gluten sensitivity or celiac disease. Many items listed below are traditionally considered safe. However, it should be noted that many of the traditionally safe grains have been studied to cause and to contribute to damage yet they continue to be recommended by the
gluten free food industry.
The difference between a traditional gluten free diet and the TRUE gluten free diet can be found in
this video tutorial.
avoid these foods
*These grains are classically considered gluten free, but are not recommended on a TRUE gluten free diet. If you would like to learn more about why these other grains should be avoided,
watch this video.
*** These items are technically not grains, but are at high risk for cross contamination and not recommended on a TRUE gluten free diet unless verification can be obtained. These pseudo cereals are also very high in glutamic acid and should be discouraged as substitutes for patients with neurological symptoms.
Alcoholic Beverages That Contain Gluten
- Beer
- Malted beverages
- Grain based spirits (many claim that distillation removes gluten…Gluten Free Society recommends avoidance regardless)
food additives or processed foods that can contain gluten
Many of the terms below are commonly found in processed foods. The terms are ambiguous and have multiple meanings. For example,
modified food starch can be sourced from wheat, corn, and potato. Most of the time the label does not differentiate this information openly. Therefore, it is highly recommended that you call the manufacturer to confirm that they are not made from grain based ingredients before attempting to consume them. It should also be noted that regardless of gluten free status, many of the ingredients below are simply not healthy, and you would do better avoiding them anyway.
- Artificial Colors
- Artificial Flavors
- Baking powder (commonly contains grain – wheat or corn)
- Bouillon cubes or stock cubes
- Candy may be dusted with wheat flour. Check our gluten free candy guide
- Canned soups – Most are not acceptable.
- Caramel color and flavoring
- Cheese spreads & other processed cheese foods.
- Chocolate – may contain malt flavoring.
- Cold cuts, Wieners, Sausages – may have gluten due to cereal fillers.
- Dextrin
- Dip mixes
- Dry roasted nuts & honey roasted nuts
- Dry sauce mixes
- Extenders and binders
- French fries in restaurants – Same oil may be used for wheat-containing items.
- Gravies – check out thickening agent and liquid base.
- Honey Hams – can be based with wheat starch in coating.
- Hydrogenated Starch Hydrolysate
- Hydrolyzed plant protein
- Hydrolyzed vegetable protein
- Hydroxypropylated Starch
- Ice Cream & Frozen Yogurt – check all dairy products for added ingredients.
- Instant Teas & Coffees – cereal products may be included in the formulation.
- MSG and Spices – may contain gluten.
- Maltodextrin (wheat or corn based)
- Maltose
- Mayonnaise – check thickener and grain based vinegar ingredients
- Miso
- Modified food starch
- Mustard – Mustard powder may contain gluten
- Natural Colors
- Natural Flavors
- Non Dairy Creamer
- Oil, frying – Check for cross contamination or corn based oils.
- Poultry and meats – Check out the flavorings and basting and inquire about meat glue
- Pregelatinized starch
- Seasonings (check labels)
- Smoke flavors
- Sour cream – May contain modified food starch of indeterminate source.
- Soy Sauce
- Textured vegetable protein
- Vegetable gum
- Vegetable protein
- Vitamin supplements (different brands contain grain based ingredients – check the labels carefully)
Green Drinks
Many people want to use wheat, barley, rye, and oat grass (not the seed) as a supplement in the diet. These grasses are commonly found in “green drink” shake products.
Technically, these do not contain gluten as they are the grass part of the plant. However; it is recommended that these be avoided to prevent the possibility of cross contamination. Go here if you are looking for a
grass free greens drink.
Non-edible items that may contain gluten
- Stamps & envelopes
- Toothpaste
- Lipstick
- Hairspray & Shampoo
- Detergents
- Pet Food
- Medications & Vitamins
- Lotions
- Play-dough
- Makeup
Research has identified that
gluten from mother’s diet passes into her milk, therefore if her breastfeeding child is gluten sensitive he/she may react to mother’s milk.
A majority of gluten sensitive individuals do not tolerate milk or dairy based foods. The staple diet for commercial dairy cows is grain. Whether or not glutens from feeding cows grain crosses into dairy is still in question and has not been adequately studied. Some research shows that dairy can be very problematic to those who already have gastrointestinal inflammation.
Additionally, some research shows that processed dairy (using the enzyme
microbial transglutaminase) actually triggers a gluten-like reaction in those with gluten sensitivity.
That being said, common sense of the obvious should supersede the decision to use dairy. Gluten Free Society recommends avoiding dairy for at least 6 months. Beyond this, it is recommended that any dairy in the diet comes directly from pasture fed cows if any at all.
- Meat glue
AKA – microbial transglutaminase. Several researchers have pointed out that dairy foods processed with this enzyme may contribute to intestinal permeability (leaky gut) and cause gluten-like reactions.
- Lactase deficiency
Lactase, the enzyme that breaks down the sugar, lactose, found in dairy is commonly found to be low in those diagnosed with celiac disease. This deficiency contributes to dairy intolerance and symptoms of gas, bloating, and indigestion.
- BCM-7
A protein found in A1 milk which has been linked to increases in intestinal inflammation, digestive symptoms, and the development of autoimmune disease.
- Molecular mimicry of gluten – Research shows that casein proteins found in dairy can mimic gluten leading to similar inflammatory damage and symptoms. This discovery has spawned the gluten free/casein free (GFCF) diet.
- Added hormones – A number of researchers believe that many of the hormones found in dairy may contribute to the formation of breast, endometrial, and prostate tumors.
- Added gums Often times used as thickening agents in dairy products, some gums can be difficult to digest for an already damaged intestinal tract. Additionally, research has shown that some gums may also contribute to inflammation.
For more in depth info on gluten in dairy, check out the links below.
Is dairy sabotaging your gluten free healing?
Is dairy safe on a gluten free diet?
Interview with Dr. Rodney Ford – Part 1
Interview with Dr. Rodney Ford – Part 2
*NOTE – there is no such thing as a complete comprehensive list of food items that contain gluten. Manufacturers regularly change their ingredients, mislabel, have product recalls, etc. This is why Gluten Free Society’s stance is to avoid processed and packaged foods as much as possible as well as to avoid eating out as much as possible. You cannot control the mistakes or
ethical considerations of others.
241 Responses
Very interesting article, Dr. Osborne! what do you think about legumes (lentils, beans, etc.)? Are they allowed in a true gluten free diet? Thank you in advance!
Would a Keyo diet be a good one to follow.?
Would a Keyo diet be a good one to follow.?
Is there anything that is safe to eat that would add spiciness to food. It seems that everything that I have been using either contains corn or tomatoes. Thank you!
Is there anything that is safe to eat that would add spiciness to food. It seems that everything that I have been using either contains corn or tomatoes. Thank you!
I’m avoiding lectins altogether, using Dr. Gundry’s Plant Pardox as my guide. There was summer mind blowing info in the book, on audio book it was disc 2.
I’m avoiding lectins altogether, using Dr. Gundry’s Plant Pardox as my guide. There was summer mind blowing info in the book, on audio book it was disc 2.
oh my this is so over whelming ? no ides where to start. I think I am to old for this..
oh my this is so over whelming ? no ides where to start. I think I am to old for this..
If I am non-celiac, and give up wheat, will I have bad episodes if I eat a little wheat either by mistake or otherwise now and then?
If I am non-celiac, and give up wheat, will I have bad episodes if I eat a little wheat either by mistake or otherwise now and then?
just signing up.
thank you.
dr tps jowhal md.,abfm.,amaarm [a4m]
just signing up.
thank you.
dr tps jowhal md.,abfm.,amaarm [a4m]
A question is psysillium free of gluten? Do you recomend it for baking?
Hi Andra,
Yes, psyllium is gluten free. You can bake with it. It is one of the ingredients in our fantastic bread mix – Warrior Bread.
All the best,
Dr. O
A question is psysillium free of gluten? Do you recomend it for baking?
Hi Andra,
Yes, psyllium is gluten free. You can bake with it. It is one of the ingredients in our fantastic bread mix – Warrior Bread.
All the best,
Dr. O
I am a vegetarian for heart healthy Where would I get my protein?
I am a vegetarian for heart healthy Where would I get my protein?
Does anyone know if Kal Nutritional Yeast is okay on Dr. O’s diet? The label states that it is grown on molasses and made without wheat, corn, milk, dairy, soy, gluten, artificial colors, starch or preservatives. I’m vegan and it’s a good source of amino acids and B vitamins for me. Please help. Thanks!
Does anyone know if Kal Nutritional Yeast is okay on Dr. O’s diet? The label states that it is grown on molasses and made without wheat, corn, milk, dairy, soy, gluten, artificial colors, starch or preservatives. I’m vegan and it’s a good source of amino acids and B vitamins for me. Please help. Thanks!
Thank you, Dr. Osborne for this great info.
Thank you, Dr. Osborne for this great info.
Does Wheatgerm Oil contain Gluten?
It’s one of the ingredients in a creme I got prescribed for my nose internally. The pharmacist says no. I’m very sceptic. It will be applied on the mucosa and breathed in.
Does anyone know?
Sabine,
Wheat germ oil is not recommended.
Does Wheatgerm Oil contain Gluten?
It’s one of the ingredients in a creme I got prescribed for my nose internally. The pharmacist says no. I’m very sceptic. It will be applied on the mucosa and breathed in.
Does anyone know?
Sabine,
Wheat germ oil is not recommended.
I’ve started my gluten free diet for a week now and cut out all foods that have the possibility of containing gluten (I’m an all or nothing kind of girl).
I eat only organic wholefoods that can be grown or were given birth to so nothing packaged I bulk cook twice a week and have substituted a little snack in the afternoon with cashew nuts.
I am however feeling more bloated than I was before the diet with lots of gas, is it normal to regress before you see positive changes?
Before the diet change I was overloading in gluten with rice, wheat, processed food and fast food.
Thanks
Onya
I’m not a doctor but I’ve come to understand that our guts are full of different little guys to help us digest different kinds of foods. If you’ve drastically changed your diet then you are going to have to take awhile for the right communities to populate your guts for digestion of the new foods. If you can find a gf digestive enzyme that should help. If the gas continues after several weeks then you might have a sensitivity issue to some of the foods you have started eating. I know I had to cut my cauliflower consumption in half and don’t have a problem with it anymore. You could also start slower, and introduce some of these newer foods a bit over time to allow your body to adjust, or not, but then you’d know exactly which ones are causing the problem.
I didn’t see bran in the list. Im guessing its not good and falls into the grains to not eat list but my husband was asking me if it was okay to eat…and I actually didn’t know…so I am asking, as he wants to make some bran muffins. So is bran okay for gluten sensitive people?
Kylene,
Bran comes from the outer portion of grains. It should be avoided on a gluten free diet.
Hope that helps!
All the best,
Dr. O