2/9/23, 9:05 PM Gluten foods list: What to avoid

Gluten foods: List of what to avoid

and alternatives
Medically reviewed by Katherine Marengo LDN, R.D., Nutrition — By Louisa
Richards on September 9, 2020

Foods with gluten How much is safe? Alternatives

Other considerations Summary

People with celiac disease need to avoid foods that

contain gluten. Other people may do so because they
have sensitivities or intolerances to this group of proteins.

Below, anyone who is on a gluten-free diet or who aims to reduce their

intake of gluten can find lists of foods to avoid and alternatives to
consider.


ADVERTISEMENT

https://www.medicalnewstoday.com/articles/gluten-foods#foods-with-gluten 1/12
2/9/23, 9:05 PM Gluten foods list: What to avoid

SUBSCRIBE
ADVERTISEMENT


ADVERTISEMENT

https://www.medicalnewstoday.com/articles/gluten-foods#foods-with-gluten 2/12
2/9/23, 9:05 PM Gluten foods list: What to avoid

Foods containing gluten 

People understandably associate gluten with grains, but a range of other
foods, drinks, and products such as supplements can contain it.

Grains that contain gluten

wheat
rye

barley
triticale, a hybrid of wheat and rye

seitan, which is often used as a meat substitute

wheat varieties and derivatives, such as: spelt, durum, couscous,

semolina, farina, farro, kamut, einkorn, wheat berries, bulgur, wheat
bran, wheat starch, wheat germ, emmer, and graham flour

Foods that usually contain gluten

breads, including bagels, flatbreads, and pita

pastas and some other noodles

cakes, crackers, and biscuits

pies and pastries

some breakfast cereals

breadcrumbs and coatings

croutons

many meatAsubstitutes
DVERTISEMENT


malts, such as malt extract, syrup, flavoring, or vinegar

https://www.medicalnewstoday.com/articles/gluten-foods#foods-with-gluten 3/12
2/9/23, 9:05 PM Gluten foods list: What to avoid

brewer’s yeast

Food that may contain gluten

Check the list of ingredients or ask at a restaurant before consuming:

french fries

gravies and sauces

salad dressings, marinades, and vinegars

soups

processed meats

soy sauce

potato or tortilla chips

bars and similar snacks

cereals and granolas

stuffings

egg dishes in restaurants

Alcoholic beverages

Alcoholic drinks that contain gluten include:

beers
ales

lagers

malt beverages

dessert wines

wine coolers

However, gluten-free varieties of many of these drinks are available. Also,

most distilled alcoholic beverages are gluten-free.

ADVERTISEMENT

Nonfood items

https://www.medicalnewstoday.com/articles/gluten-foods#foods-with-gluten 4/12
2/9/23, 9:05 PM Gluten foods list: What to avoid

It is important to note that the following products can also contain gluten:

medications, vitamins, and herbal supplements

lipsticks and lip balms, which a person can easily ingest

playdough, the toy

communion wafers

Cross-contamination

Some otherwise gluten-free foods come into contact with gluten during
preparation or processing — potentially making them unsuitable for
people with celiac disease.

Common areas of cross-contamination include:

cutting boards, toasters, and utensils

shared food containers, which may hold butter, mayonnaise, or

peanut butter, for example
restaurants, such as pizzerias

anywhere that foods are deep-fried

bakeries

oat production facilities

How much gluten is safe?

For people with celiac disease, research suggests that the usual threshold
for gluten consumption 10 milligrams (mg) per day.

Having a diet with a gluten content of 20 parts per million (ppm) should
put most people below the 10 mg threshold.

The amount of gluten in foods varies widely. “Gluten-free” products must

contain fewer than 20 ppm of gluten, according to a Food and Drug

Administration (FDA) ruling.
ADVERTISEMENT


This means that to hit the 10 mg daily threshold, a person would have to
https://www.medicalnewstoday.com/articles/gluten-foods#foods-with-gluten 5/12
2/9/23, 9:05 PM Gluten foods list: What to avoid

eat 17 slices of gluten-free bread, if each slice contains 20 ppm. Or, for
context, they could eat an amount of regular flour the size of a pen’s tip.

While the FDA  have set guidelines about how much gluten many so-
called gluten-free products can contain, there are no such rulings for
alcoholic beverages or meat, poultry, or certain egg products, which are
regulated differently.

As a result, anyone looking to limit their gluten intake needs to check

labels carefully and consult staff at restaurants.
ADVERTISEMENT

Alternatives to gluten
The following are some alternatives to products containing gluten:

buckwheat, as groats or flour

quinoa, as a grain or flour

rice, as a grain or flour

potato flour

soy flour

chickpea flour, which is sometimes called gram flour or besan

corn, from cornflour to taco shells

amaranth 
ADVERTISEMENT

millet

https://www.medicalnewstoday.com/articles/gluten-foods#foods-with-gluten 6/12
2/9/23, 9:05 PM Gluten foods list: What to avoid

oats, but only those labeled gluten-free

sorghum
cassava

tapioca

pastas made from lentils, peas, corn, rice, or buckwheat

gluten-free breads, pastries, wraps, and sweet treats

cauliflower, as a pizza base, for example

zucchini, carrot, or squash noodles

People on gluten-free diets may also enjoy dishes that do not resemble
those containing gluten and are rich in vegetables, fruits, and beans, and
pulses.

Learn more about gluten-free foods here.

Celiac vs. sensitivity

Celiac disease is a serious health issue. It causes the immune system to
attack the gut, and the resulting damage to the intestinal lining can
prevent the body from absorbing enough nutrients.

For a person with this condition, it is crucial to avoid all gluten and take
precautions against cross-contamination.

Other people experience health issues caused by eating gluten but do

not fit the diagnostic criteria for celiac disease. In this case, a doctor may
diagnose gluten intolerance or non-celiac gluten sensitivity.

If someone is unsure whether they have an allergy or intolerance to

gluten, they can try eliminating foods containing gluten from their diet, to
test whether their symptoms improve.

If after reintroducing gluten to the diet, the symptoms return, this is a

good indication of a gluten sensitivity.

ADVERTISEMENT

The symptoms of a sensitivity may include:

https://www.medicalnewstoday.com/articles/gluten-foods#foods-with-gluten 7/12
2/9/23, 9:05 PM Gluten foods list: What to avoid

abdominal pain

nausea

bloating

diarrhea

constipation

joint and muscle pain

chronic fatigue

a headache
brain fog

depression

Anyone with these symptoms or other concerns should receive

professional care.

A 2018 review  suggests that a person’s tolerance to gluten may, in part,

be determined by the composition of their gut bacteria and genetic
factors.

The authors also noted that consuming processed gluten-free products

may lead to a nutrient deficiency and a diet too high in trans fats and salt.
ADVERTISEMENT

Summary ADVERTISEMENT


https://www.medicalnewstoday.com/articles/gluten-foods#foods-with-gluten 8/12
2/9/23, 9:05 PM Gluten foods list: What to avoid

Avoiding gluten may seem daunting at first. However, many shops and
restaurants now offer gluten-free options.

Also, many whole foods are naturally gluten-free, which may encourage a
person to cook from scratch more often.

Planning meals and checking ahead when eating out can help prevent
mishaps and limited choices.

Overall, it is important to be aware of cross-contamination and gluten in

unexpected food and nonfood products. Anyone with symptoms of gluten
intolerance should see a registered dietician or a doctor.

Last medically reviewed on September 9, 2020

Food Allergy Food Intolerance Nutrition / Diet

How we reviewed this article:

SOURCES

Share this article

 v  

RELATED COVERAGE

What is gluten, which foods have lots,

and how to tell if it is an intolerance vs.
sensitivity
With many actively avoiding gluten, we look at the evidence behind who
should avoid gluten and why. Learn how gluten may harm health here.

READ MORE 
ADVERTISEMENT

https://www.medicalnewstoday.com/articles/gluten-foods#foods-with-gluten 9/12
2/9/23, 9:05 PM Gluten foods list: What to avoid

What gluten-free food can I eat?

Medically reviewed by Natalie Butler, R.D., L.D.

Gluten-free foods may help people lose weight and also prevent any
symptoms in those who are sensitive to gluten. Examples include…

READ MORE

What is a gluten-free diet?: Definition,

foods, benefits, and risks
Medically reviewed by Jillian Kubala, MS, RD

A gluten-free diet eliminates all foods and drinks containing gluten, a

group of proteins found in foods such as wheat, rye, and barley. Learn…

READ MORE

Are gluten free diets good for diabetes?

Medically reviewed by Kathy Warwick, RD, LD

Gluten is not harmful for most people with diabetes, though in some
cases, a gluten free diet can be beneficial. Learn more about it here.

READ MORE

ADVERTISEMENT

https://www.medicalnewstoday.com/articles/gluten-foods#foods-with-gluten 10/12
2/9/23, 9:05 PM Gluten foods list: What to avoid

What are the first signs of gluten

intolerance?
Medically reviewed by Karen Richardson Gill, MD, FAAP

Gluten is present in many foods, and a person’s digestive system can be

affected by gluten. They can experience symptoms that include…

READ MORE

v 

Get our newsletter

Keep up with the ever-changing world of medical science with new and
emerging developments in health.

Enter your email SUBSCRIBE

Your privacy is important to us

About Us Health Topics

Contact Us Health Hubs

Terms of Use Medical Affairs

Privacy Policy Content Integrity

Privacy Settings Newsletters


ADVERTISEMENT
Advertising Policy

https://www.medicalnewstoday.com/articles/gluten-foods#foods-with-gluten 11/12
2/9/23, 9:05 PM Gluten foods list: What to avoid

© 2004-2023 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. All
rights reserved. MNT is the registered trade mark of Healthline Media. Any medical
information published on this website is not intended as a substitute for informed
medical advice and you should not take any action before consulting with a
healthcare professional. See additional information.

About | Careers | Advertise with us

OUR BRANDS
Healthline
Medical News Today
Greatist
Psych Central


ADVERTISEMENT

https://www.medicalnewstoday.com/articles/gluten-foods#foods-with-gluten 12/12