Table of ContentsView AllTable of ContentsFoods Without ItFoods With TracesNonfood SourcesGluten TermsItems Without Gluten
Table of ContentsView All
View All
Table of Contents
Foods Without It
Foods With Traces
Nonfood Sources
Gluten Terms
Items Without Gluten
Glutenis a naturally occurring protein in some grains, including wheat, rye,barley, and more. You’ll find these grains in common foods, such as breads and other baked goods, cereals, and soups.Gluten also appears in some surprising foods, medications, and other nonfood items.This article lists foods that have gluten, some gluten-free foods, and those that may have traces of gluten. It also discusses terms to look for when searching food and medicine labels.Hispanolistic / Getty ImagesWhich Foods Definitely Have GlutenIf you have agluten sensitivityorceliac disease, there are certain foods you’ll want to avoid. In addition towheat, rye, andbarley, these grains have gluten:DurumEinkornEmmerFarinaFarroGrahamKhorasan wheat (Kamut)SemolinaSpeltTriticaleWheatberryCommon foods that often contain ingredients with gluten include:Breads, pastries, and other baked goodsMalt, including malted barley flour, milk or milkshakes, malt extract, syrup, flavoring, malt vinegarBrewer’s yeastCereals, granola, crackersPancakes, waffles, crepesPastas and noodlesSauces and graviesModified food starchSoupsProcessed meatReconstituted seafoodSoy sauce, seasonings, marinades, dressings, croutonsButterCandyIce creamBeerMany of these foods havegluten-freeversions, so check the food labels.Which Foods Could Have Traces of GlutenOatsare gluten-free. But because they’re often grown or processed near other grains, they could have traces of gluten.To avoid gluten, look for oats marked “gluten-free.“A few people with celiac disease have a similar response to a protein in oats called avenin and should avoid oats altogether.Potatoesare also naturally gluten-free. However, cross-contamination can occur if prepared using equipment that touches gluten-containing foods.Research shows that you may be exposed to gluten if you eat fried foods (such as french fries) cooked in equipment also used to cook foods made with wheat.Some types of potato chips may have malt vinegar or other seasonings that contain gluten.Other less obvious potential sources of gluten are:Cream-based soups (flour is often used as a thickener)Tortillas or tortilla chips that are not 100% corn-basedMeat substitutes and imitation seafood, which may contain seitan (wheat gluten)Self-basting or pre-seasoned meatsBrown rice syrup, which might have barley enzymesTofu(naturally gluten-free) that has been marinated or cross-contaminatedCorn and rice products (naturally gluten-free) that may be contaminated with wheat gluten during processingNonfood Sources of GlutenGluten is an excellent binding and extending agent that is used in the fillers and coatings of somemedications.However, the majority of oralmedicationscontain little or no gluten. When gluten is present, it’s no more than 0.5 milligrams (mg) to a dose. That’s less than a 30 gram (g) serving of food that could be labeled as gluten-free.If the label doesn’t say “gluten-free,” check the inactive ingredients list for the terms “wheat gluten” or “wheat flour.” If you don’t see those words, the products shouldn’t have enough gluten to harm a typical person with celiac disease.Another ingredient to look for is starch. Though it’s more common for corn to be the source of starch, some medicines may have starch from wheat.If you must avoid gluten, check with a pharmacist or other healthcare provider to determine if a medicine is gluten-free and what your other options are.Other nonfood possible sources of gluten are:Lipstick, lip gloss, lip balm, and othercosmeticsyou might use near your mouthOral care and dental productsNutritional supplements, including vitamins and herbalsCommunion wafersPlay-Doh modeling clay (children may touch their mouths after handling)Terms to Look for on Gluten-Containing ProductsGluten is also sold as wheat gluten, or seitan, a high-protein vegan food.Some other terms that may indicate the presence of gluten include:Caramel colorsCracked wheatDextrinEinkornEmmerEmulsifiersHydrolyzed wheat proteinKamutMono- and diglyceridesSpeltWheat branWheat germWheat starchThe following ingredients are safe on a gluten-free diet:Caramel colorsDextrinDistilled vinegarMaltodextrinMaltoseNatural flavorsYeast extractHowever, malt, malt extract, malt flavor, and malt syrup are not.Food Labels and Dining Out HelpGluten-free: Onfood labels, look for the term “gluten-free,” though it doesn’t necessarily mean a product is 100% free of gluten. Experts set a limit of less than 20parts per million (ppm)as one of the criteria for using the term “gluten-free” on food labels. That’s because it’s the lowest level that can be consistently detected.Ingredients and allergens: If the label doesn’t say “gluten-free,” check both the ingredients list and the allergens list.Possible cross-contamination: The words “may contain,” “made on shared equipment with,” or “made in a facility that processes” wheat or gluten means that cross-contamination is possible. If the product label also says “gluten-free,” it means there are procedures to prevent cross-contamination.Eating out: When eating out, share your dietary restrictions with your server. If they don’t understand, ask to speak with a manager or kitchen staff. Ask questions about how the food will be prepared and the possibility of cross-contamination. Confirm that it’s a gluten-free meal when served.Apps: There are also several gluten andfood allergy appsto help you identify sources of gluten and restaurants that have gluten-free menus.What Doesn’t Have GlutenFortunately, there are quite a fewgluten-free grains, such as:AmaranthBuckwheatCornMilletOats (when not processed alongside grains that have gluten)QuinoaRiceSorghumTeffOther gluten-free foods include:Fruits and vegetablesLegumes (beans, peas, and lentils), nuts, and seedsPotatoes and yuccaFish and poultryEggs (be aware that some restaurants add pancake batter, which likely has gluten, to omelets)TapiocaTofu (but watch for tofu with soy sauce marinades and fried tofu that may be cross-contaminated)Most distilled alcoholic beverages and vinegarsSummaryGluten is a protein found in grains such as wheat, rye, barley, and more. These grains are ingredients in many common foods, such as cereals, breads, and other baked goods. Rice, corn, and potatoes are among the naturally gluten-free foods. But these foods sometimes have gluten due to cross-contamination.If you must avoid gluten, it’s important to check food labels carefully. Foods marked “gluten-free” may have trace amounts of gluten but are safe for most people with gluten sensitivity or celiac disease. If you have any questions about whether it’s safe to eat something, it’s best to avoid it. A healthcare provider is the best source of information on what’s safe for you to consume.
Glutenis a naturally occurring protein in some grains, including wheat, rye,barley, and more. You’ll find these grains in common foods, such as breads and other baked goods, cereals, and soups.
Gluten also appears in some surprising foods, medications, and other nonfood items.
This article lists foods that have gluten, some gluten-free foods, and those that may have traces of gluten. It also discusses terms to look for when searching food and medicine labels.
Hispanolistic / Getty Images
Which Foods Definitely Have Gluten
If you have agluten sensitivityorceliac disease, there are certain foods you’ll want to avoid. In addition towheat, rye, andbarley, these grains have gluten:
Common foods that often contain ingredients with gluten include:
Many of these foods havegluten-freeversions, so check the food labels.
Which Foods Could Have Traces of Gluten
Oatsare gluten-free. But because they’re often grown or processed near other grains, they could have traces of gluten.To avoid gluten, look for oats marked “gluten-free.”
A few people with celiac disease have a similar response to a protein in oats called avenin and should avoid oats altogether.
Potatoesare also naturally gluten-free. However, cross-contamination can occur if prepared using equipment that touches gluten-containing foods.
Research shows that you may be exposed to gluten if you eat fried foods (such as french fries) cooked in equipment also used to cook foods made with wheat.Some types of potato chips may have malt vinegar or other seasonings that contain gluten.
Other less obvious potential sources of gluten are:
Nonfood Sources of Gluten
Gluten is an excellent binding and extending agent that is used in the fillers and coatings of somemedications.However, the majority of oralmedicationscontain little or no gluten. When gluten is present, it’s no more than 0.5 milligrams (mg) to a dose. That’s less than a 30 gram (g) serving of food that could be labeled as gluten-free.
If the label doesn’t say “gluten-free,” check the inactive ingredients list for the terms “wheat gluten” or “wheat flour.” If you don’t see those words, the products shouldn’t have enough gluten to harm a typical person with celiac disease.
Another ingredient to look for is starch. Though it’s more common for corn to be the source of starch, some medicines may have starch from wheat.
If you must avoid gluten, check with a pharmacist or other healthcare provider to determine if a medicine is gluten-free and what your other options are.
Other nonfood possible sources of gluten are:
Terms to Look for on Gluten-Containing Products
Gluten is also sold as wheat gluten, or seitan, a high-protein vegan food.Some other terms that may indicate the presence of gluten include:
The following ingredients are safe on a gluten-free diet:
However, malt, malt extract, malt flavor, and malt syrup are not.
Food Labels and Dining Out HelpGluten-free: Onfood labels, look for the term “gluten-free,” though it doesn’t necessarily mean a product is 100% free of gluten. Experts set a limit of less than 20parts per million (ppm)as one of the criteria for using the term “gluten-free” on food labels. That’s because it’s the lowest level that can be consistently detected.Ingredients and allergens: If the label doesn’t say “gluten-free,” check both the ingredients list and the allergens list.Possible cross-contamination: The words “may contain,” “made on shared equipment with,” or “made in a facility that processes” wheat or gluten means that cross-contamination is possible. If the product label also says “gluten-free,” it means there are procedures to prevent cross-contamination.Eating out: When eating out, share your dietary restrictions with your server. If they don’t understand, ask to speak with a manager or kitchen staff. Ask questions about how the food will be prepared and the possibility of cross-contamination. Confirm that it’s a gluten-free meal when served.Apps: There are also several gluten andfood allergy appsto help you identify sources of gluten and restaurants that have gluten-free menus.
Food Labels and Dining Out Help
Gluten-free: Onfood labels, look for the term “gluten-free,” though it doesn’t necessarily mean a product is 100% free of gluten. Experts set a limit of less than 20parts per million (ppm)as one of the criteria for using the term “gluten-free” on food labels. That’s because it’s the lowest level that can be consistently detected.Ingredients and allergens: If the label doesn’t say “gluten-free,” check both the ingredients list and the allergens list.Possible cross-contamination: The words “may contain,” “made on shared equipment with,” or “made in a facility that processes” wheat or gluten means that cross-contamination is possible. If the product label also says “gluten-free,” it means there are procedures to prevent cross-contamination.Eating out: When eating out, share your dietary restrictions with your server. If they don’t understand, ask to speak with a manager or kitchen staff. Ask questions about how the food will be prepared and the possibility of cross-contamination. Confirm that it’s a gluten-free meal when served.Apps: There are also several gluten andfood allergy appsto help you identify sources of gluten and restaurants that have gluten-free menus.
Gluten-free: Onfood labels, look for the term “gluten-free,” though it doesn’t necessarily mean a product is 100% free of gluten. Experts set a limit of less than 20parts per million (ppm)as one of the criteria for using the term “gluten-free” on food labels. That’s because it’s the lowest level that can be consistently detected.
Ingredients and allergens: If the label doesn’t say “gluten-free,” check both the ingredients list and the allergens list.
Possible cross-contamination: The words “may contain,” “made on shared equipment with,” or “made in a facility that processes” wheat or gluten means that cross-contamination is possible. If the product label also says “gluten-free,” it means there are procedures to prevent cross-contamination.
Eating out: When eating out, share your dietary restrictions with your server. If they don’t understand, ask to speak with a manager or kitchen staff. Ask questions about how the food will be prepared and the possibility of cross-contamination. Confirm that it’s a gluten-free meal when served.
Apps: There are also several gluten andfood allergy appsto help you identify sources of gluten and restaurants that have gluten-free menus.
What Doesn’t Have Gluten
Fortunately, there are quite a fewgluten-free grains, such as:
Other gluten-free foods include:
Summary
Gluten is a protein found in grains such as wheat, rye, barley, and more. These grains are ingredients in many common foods, such as cereals, breads, and other baked goods. Rice, corn, and potatoes are among the naturally gluten-free foods. But these foods sometimes have gluten due to cross-contamination.
If you must avoid gluten, it’s important to check food labels carefully. Foods marked “gluten-free” may have trace amounts of gluten but are safe for most people with gluten sensitivity or celiac disease. If you have any questions about whether it’s safe to eat something, it’s best to avoid it. A healthcare provider is the best source of information on what’s safe for you to consume.
12 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Celiac Disease Foundation.What is gluten?Celiac Disease Foundation.Sources of gluten.Biesiekierski JR.What is gluten?J of Gastro and Hepatol.2017;32(S1):78-81. doi:10.1111/jgh.13703Harvard T. Chan School of Public Health.Gluten: A benefit or harm to the body?Gilissen LJWJ, van der Meer IM, Smulders MJM.Why oats are safe and healthy for celiac disease patients.Med Sci (Basel). 2016;4(4):21. doi:10.3390/medsci4040021La Vieille S, Pulido OM, Abbott M, Koerner TB, Godefroy S.Celiac disease and gluten-free oats: a Canadian position based on a literature review.Can J Gastroenterol Hepatol.2016;2016:1870305. doi:10.1155/2016/1870305Thompson T, Lyons TB, Keller A, Jaffe N, Emerson-Mason L.Gluten-free foods cooked in shared fryers with wheat: a pilot study assessing gluten cross contact.Front Nutr.2021;8:652039. doi:10.3389/fnut.2021.652039Johns Hopkins Medicine.Dietary changes for celiac disease.U.S. Food & Drug Administration.Medications and gluten.Celiac Disease Foundation.Gluten in medicine, vitamins & supplements.Celiac Disease Foundation.Gluten-free diet & food label reading guide.U.S. Food & Drug Administration.‘Gluten-free’ means what it says.
12 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Celiac Disease Foundation.What is gluten?Celiac Disease Foundation.Sources of gluten.Biesiekierski JR.What is gluten?J of Gastro and Hepatol.2017;32(S1):78-81. doi:10.1111/jgh.13703Harvard T. Chan School of Public Health.Gluten: A benefit or harm to the body?Gilissen LJWJ, van der Meer IM, Smulders MJM.Why oats are safe and healthy for celiac disease patients.Med Sci (Basel). 2016;4(4):21. doi:10.3390/medsci4040021La Vieille S, Pulido OM, Abbott M, Koerner TB, Godefroy S.Celiac disease and gluten-free oats: a Canadian position based on a literature review.Can J Gastroenterol Hepatol.2016;2016:1870305. doi:10.1155/2016/1870305Thompson T, Lyons TB, Keller A, Jaffe N, Emerson-Mason L.Gluten-free foods cooked in shared fryers with wheat: a pilot study assessing gluten cross contact.Front Nutr.2021;8:652039. doi:10.3389/fnut.2021.652039Johns Hopkins Medicine.Dietary changes for celiac disease.U.S. Food & Drug Administration.Medications and gluten.Celiac Disease Foundation.Gluten in medicine, vitamins & supplements.Celiac Disease Foundation.Gluten-free diet & food label reading guide.U.S. Food & Drug Administration.‘Gluten-free’ means what it says.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Celiac Disease Foundation.What is gluten?Celiac Disease Foundation.Sources of gluten.Biesiekierski JR.What is gluten?J of Gastro and Hepatol.2017;32(S1):78-81. doi:10.1111/jgh.13703Harvard T. Chan School of Public Health.Gluten: A benefit or harm to the body?Gilissen LJWJ, van der Meer IM, Smulders MJM.Why oats are safe and healthy for celiac disease patients.Med Sci (Basel). 2016;4(4):21. doi:10.3390/medsci4040021La Vieille S, Pulido OM, Abbott M, Koerner TB, Godefroy S.Celiac disease and gluten-free oats: a Canadian position based on a literature review.Can J Gastroenterol Hepatol.2016;2016:1870305. doi:10.1155/2016/1870305Thompson T, Lyons TB, Keller A, Jaffe N, Emerson-Mason L.Gluten-free foods cooked in shared fryers with wheat: a pilot study assessing gluten cross contact.Front Nutr.2021;8:652039. doi:10.3389/fnut.2021.652039Johns Hopkins Medicine.Dietary changes for celiac disease.U.S. Food & Drug Administration.Medications and gluten.Celiac Disease Foundation.Gluten in medicine, vitamins & supplements.Celiac Disease Foundation.Gluten-free diet & food label reading guide.U.S. Food & Drug Administration.‘Gluten-free’ means what it says.
Celiac Disease Foundation.What is gluten?
Celiac Disease Foundation.Sources of gluten.
Biesiekierski JR.What is gluten?J of Gastro and Hepatol.2017;32(S1):78-81. doi:10.1111/jgh.13703
Harvard T. Chan School of Public Health.Gluten: A benefit or harm to the body?
Gilissen LJWJ, van der Meer IM, Smulders MJM.Why oats are safe and healthy for celiac disease patients.Med Sci (Basel). 2016;4(4):21. doi:10.3390/medsci4040021
La Vieille S, Pulido OM, Abbott M, Koerner TB, Godefroy S.Celiac disease and gluten-free oats: a Canadian position based on a literature review.Can J Gastroenterol Hepatol.2016;2016:1870305. doi:10.1155/2016/1870305
Thompson T, Lyons TB, Keller A, Jaffe N, Emerson-Mason L.Gluten-free foods cooked in shared fryers with wheat: a pilot study assessing gluten cross contact.Front Nutr.2021;8:652039. doi:10.3389/fnut.2021.652039
Johns Hopkins Medicine.Dietary changes for celiac disease.
U.S. Food & Drug Administration.Medications and gluten.
Celiac Disease Foundation.Gluten in medicine, vitamins & supplements.
Celiac Disease Foundation.Gluten-free diet & food label reading guide.
U.S. Food & Drug Administration.‘Gluten-free’ means what it says.
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