44 Sources of Gluten You Should Be Aware Of

Whether you’re sensitive to gluten or have been diagnosed with celiac disease, it’s imperative that you learn about the most common sources of gluten – and the hidden sources.

Gluten is a structural protein found in certain types of grain including wheat, barley, and rye. It’s what gives dough its elastic texture. Gluten isn’t inherently harmful, but it can cause digestive difficulties for some people and, in people who have celiac disease, can trigger an autoimmune reaction that damages the lining of the small intestine.

There are a few quick ways to identify sources of gluten in food, but it’s not always as easy as checking the allergen warning for wheat. Remember, however, that even if the food doesn’t contain wheat, it could still contain barley or rye. You need to know what ingredients have the potential to contain gluten so you can make your own determination about whether a food is truly gluten-free.

Here’s what you need to know about sources of gluten, both obvious and hidden.

17 Gluten-Containing Grains

Wheat, barley, and rye are the most common sources of gluten but there are different varieties of these grains as well as their derivatives to consider.

1. Wheat
2. Wheatberries
3. Durum
4. Emmer
5. Semolina
6. Spelt
7. Farina
8. Farro
9. Graham
10. KAMUT
11. Einkorn wheat
12. Rye
13. Barley
14. Triticale
15. Malt
16. Brewer’s Yeast
17. Wheat Starch

14 Common Foods That Contain Gluten

Any food that contains the grains listed in the previous section will contain gluten. To give you an idea where you should expect to see these ingredients, here are 14 common foods that contain gluten (unless specifically labeled “gluten-free”).

1. Pasta and noodles
2. Bread and pastries
3. Crackers
4. Baked goods
5. Snack bars
6. Cereal
7. Granola bars
8. Pancakes and waffles
9. Croutons
10. Breading and coating mixes
11. Sauces and gravies
12. Beer
13. Malt beverages
14. Flour tortillas

13 Hidden Sources of Gluten

When purchasing packaged foods, you’ll almost always be able to check the full list of ingredients for gluten-containing ingredients. If you’re shopping at the deli, eating out at a restaurant, or purchasing prepared foods, however, you may not have that option. Here are some potential hidden sources of gluten to be aware of.

1. Processed meats
2. Cream-based soups
3. Frozen dinners
4. Multi-grain chips
5. Marinades and salad dressings
6. Candy and candy bars
7. Brown rice syrup
8. Pre-seasoned meats
9. Cheesecake filling
10. Soy sauce
11. Self-basting poultry
12. Communion wafers
13. Some nutritional supplements

A Note About Cross-Contact

Even if a food isn’t made with any gluten-containing ingredients, it could still be problematic for individuals with celiac disease and gluten sensitivity. Individuals who are very sensitive to gluten may get sick from even trace amounts of gluten. For example, even a gluten-free entrée from a restaurant could trigger a reaction if the cook didn’t change their gloves after preparing a gluten-containing dish.

If you share a home with someone who has celiac disease – or, as a person with celiac disease live with non-celiacs – you’ll need to be especially careful about avoiding cross-contact or cross-contamination.

It’s wise to keep gluten-free food, cookware, and utensils completely separate. Shared foods (like condiments) should be clearly labeled and care should be taken to avoid double-dipping.

Here are some of the places to watch out for cross-contact:

• Cutting boards
• Colanders
• Toasters
• Flour sifters
• Shared containers
• Shared utensils
• Condiments
• Bulk bins
• Pizzerias
• Bakeries
• Non-certified gluten-free oats
• Fried foods

Reading the label for every food item you purchase can be exhausting but, with practice, you’ll learn how to do it quickly and efficiently. Once you understand what foods and ingredients are the most likely to contain gluten, you’ll be able to avoid them entirely and save yourself a bit of hassle.