Top 10 Foods to Avoid If You’re Gluten Intolerant

(3 min read)

Aug 7, 2024

Navigating a gluten-free diet can be tricky, especially since gluten lurks in many unexpected places. If you're gluten intolerant, it’s crucial to know which foods to avoid to prevent uncomfortable symptoms and maintain a healthy lifestyle. Here’s a guide to the top 10 foods to steer clear of, peppered with some interesting facts and examples.

1. Wheat Products

Wheat is the primary source of gluten, containing a protein called gliadin that triggers adverse reactions in people with gluten intolerance. This means common staples like bread, pasta, and cereals are off-limits. Imagine having to skip your usual morning toast or that comforting bowl of spaghetti—fortunately, there are delicious gluten-free alternatives available today.

2. Barley

Barley contains hordein, another gluten protein. It's often found in soups, stews, and beer. While it's clear that beer is a no-go for those with gluten intolerance, less obvious sources include malted milkshakes and barley-based soups. For instance, a classic French onion soup often contains barley as a thickener.

3. Rye

Rye, containing the gluten protein secalin, is commonly used in bread and cereals. Think of hearty rye bread or a bowl of rye flakes for breakfast. Unfortunately, these nutritious options are off the table for those with gluten intolerance. Instead, opt for gluten-free bread made from rice, corn, or quinoa.

4. Malt

Malt is derived from barley and is used as a flavoring agent in various foods and beverages, including malt vinegar, malted milkshakes, and certain candies. For example, malted milk balls are a no-no, but you can enjoy other gluten-free sweets.

5. Brewer's Yeast

Brewer’s yeast, often a byproduct of beer production, can contain gluten. It's sometimes used as a nutritional supplement. If you’re looking for a gluten-free source of B vitamins, nutritional yeast is a safe and tasty alternative that can be sprinkled on popcorn or used in vegan cheese sauces.

6. Certain Oats

While oats are naturally gluten-free, they are often processed in facilities that handle gluten-containing grains, leading to cross-contamination. Therefore, it’s essential to choose oats labeled as gluten-free. Think of your morning oatmeal—make sure it’s safe by opting for brands like Bob's Red Mill gluten-free oats.

7. Processed Foods

Processed foods like canned soups, sauces, and frozen meals often contain gluten as a thickener or filler. Hidden gluten ingredients include hydrolyzed vegetable protein, modified food starch, and maltodextrin. For instance, many instant soups use wheat flour as a thickener, making them a hidden source of gluten.

8. Baked Goods

Most conventional baked goods like cakes, cookies, and pastries are made with wheat flour. However, the gluten-free baking world is thriving. You can now find delicious alternatives at bakeries and stores, or make your own treats using almond flour, coconut flour, or gluten-free all-purpose flour.

9. Pasta

Traditional pasta is made from wheat. Fortunately, gluten-free pasta alternatives made from rice, quinoa, or corn are widely available. Whether you’re craving lasagna, spaghetti, or macaroni, there’s a gluten-free option that tastes just as good as the original.n, or blog post. Add details on availability, style, or even provide a review.

10. Certain Condiments and Sauces

Soy sauce, marinades, and salad dressings can often contain gluten due to added wheat. Tamari is a gluten-free alternative to soy sauce, and many brands now offer gluten-free versions of other condiments. Next time you’re at a sushi restaurant, ask for gluten-free soy sauce to enjoy your meal without worry.

Conclusion

Avoiding gluten requires vigilance and awareness, especially with processed and packaged foods. Reading labels and choosing gluten-free alternatives can help manage gluten intolerance effectively. By steering clear of these top 10 foods,
individuals with gluten intolerance can reduce symptoms and maintain a healthier lifestyle.

References

National Institute of Diabetes and Digestive and Kidney Diseases. Link
Mayo Clinic Staff. (2020). Gluten-free diet. Link
Celiac Disease Foundation (n.d.). What is Gluten? Link
Harvard T.H. Chan School of Public Health. (n.d.). Gluten: A Benefit or Harm to the Body? Link
Journal of the American Dietetic Association. (2010). Gluten contamination of commercial oat products. Link
American College of Gastroenterology. (2013). Gluten-related disorders. Link
Academy of Nutrition and Dietetics. (2016). The Gluten-Free Diet: Facts and Myths. Link
European Journal of Clinical Nutrition. (2011). Compliance to gluten-free diet in adolescents with celiac disease: a report from a German Celiac Disease Youth Support Organization. Link
The Gluten-Free Society. (n.d.). Hidden Gluten: Common Foods That Contain Gluten. Link