Foods That Contain Gluten

Grains and Flours

• Wheat (all forms: whole wheat, refined wheat, wheat berries, wheat bran)
• Barley
• Rye
• Triticale (a hybrid of wheat and rye)
• Spelt
• Farro
• Kamut
• Durum
• Semolina
• Graham flour

Breads and Baked Goods

• White bread
• Whole wheat bread
• Multigrain bread
• Baguettes
• Bagels
• Croissants
• Dinner rolls
• Flatbreads (naan, pita, roti)
• Biscuits
• Muffins
• Cakes
• Pastries
• Donuts
• Crackers

Pasta and Noodles

• Regular wheat pasta
• Egg noodles (if made with wheat flour)
• Udon noodles
• Ramen noodles
• Spaghetti
• Macaroni
• Lasagna sheets

Cereals and Granola

• Bran flakes
• Muesli
• Wheat-based cereals (Frosted Flakes, Raisin Bran, Wheaties)
• Granola containing wheat or barley malt

Processed and Packaged Foods

• Packaged soups (if thickened with wheat flour)
• Gravy mixes
• Salad dressings (containing wheat-based thickeners)
• Soy sauce (unless gluten-free)
• Teriyaki sauce
• Marinades and barbecue sauces
• Malt vinegar
• Beer and malt beverages
• Processed deli meats (may contain wheat fillers)
• Sausages and hot dogs (some brands use wheat-based fillers)
• Meat substitutes (seitan, some veggie burgers)
• Energy bars (if containing oats processed with gluten)

Snacks and Sweets

• Pretzels
• Wheat-based crackers
• Granola bars (unless labeled gluten-free)
• Licorice
• Some chocolates and candy bars (if containing malt or cookie pieces)

Fried and Breaded Foods

• Fried chicken
• Breaded fish and seafood
• Onion rings
• Mozzarella sticks
• Tempura
• Chicken nuggets

Beverages

• Beer
• Malted milkshakes
• Flavored coffee drinks (if containing malt or gluten-based syrups)

Hidden Gluten Sources

• Oats (unless certified gluten-free)
• Certain supplements and medications (may contain gluten as a binder)
• Some chewing gums and candies
• Ice cream (if containing cookie dough, brownies, or malt ingredients)

Gluten-free alternatives

Grains and Flours

• Wheat → Rice flour, cornmeal, quinoa, potato flour, almond flour, sorghum flour
• Barley → Rice, buckwheat, millet, quinoa, corn
• Rye → Rice, buckwheat, cornmeal, quinoa, oats (certified gluten-free)
• Triticale → Rice, buckwheat, millet, quinoa
• Spelt → Rice flour, buckwheat flour, oat flour (certified gluten-free), almond flour
• Farro → Rice, quinoa, millet
• Kamut → Rice, quinoa, buckwheat
• Durum → Rice flour, corn flour, buckwheat flour
• Semolina → Rice flour, corn flour, quinoa flour
• Graham flour → Almond flour, rice flour, oat flour (certified gluten-free)

Breads and Baked Goods

• White bread → Gluten-free bread made from rice flour, potato flour, or tapioca flour
• Whole wheat bread → Gluten-free bread made from quinoa flour, almond flour, rice flour
• Multigrain bread → Gluten-free bread made from millet, quinoa, and rice flour
• Baguettes → Gluten-free baguettes made from rice flour or almond flour
• Bagels → Gluten-free bagels made from rice flour, potato flour
• Croissants → Gluten-free croissants made with almond flour, coconut flour
• Dinner rolls → Gluten-free rolls made with gluten-free flour blends (like rice flour and potato starch)
• Flatbreads (naan, pita, roti) → Gluten-free flatbreads made with rice flour, tapioca flour, or almond flour
• Biscuits → Gluten-free biscuits made with almond flour, rice flour, or potato flour
• Muffins → Gluten-free muffins made with rice flour, almond flour, coconut flour
• Cakes → Gluten-free cakes made with rice flour, almond flour, or coconut flour
• Pastries → Gluten-free pastries made with rice flour, tapioca flour, or almond flour
• Donuts → Gluten-free donuts made with almond flour or rice flour
• Crackers → Gluten-free crackers made from rice flour, quinoa flour, or cornmeal

Pasta and Noodles

• Regular wheat pasta → Gluten-free pasta made from rice, corn, quinoa, or chickpea flour
• Egg noodles → Gluten-free egg noodles made from rice flour or chickpea flour
• Udon noodles → Gluten-free udon noodles made from rice flour
• Ramen noodles → Gluten-free ramen noodles made from rice flour or soba noodles (buckwheat)
• Spaghetti → Gluten-free spaghetti made from rice flour or corn flour
• Macaroni → Gluten-free macaroni made from rice flour or corn flour
• Lasagna sheets → Gluten-free lasagna sheets made from rice flour

Cereals and Granola

• Bran flakes → Gluten-free bran flakes made with rice bran or corn flakes
• Muesli → Gluten-free muesli made from oats (certified gluten-free), dried fruit, and nuts
• Wheat-based cereals → Gluten-free cereals made from rice, corn, or quinoa
• Granola containing wheat or barley malt → Gluten-free granola made with oats (certified gluten-free), nuts, and seeds

Processed and Packaged Foods

• Packaged soups (thickened with wheat flour) → Gluten-free soups thickened with rice flour, cornstarch
• Gravy mixes → Gluten-free gravy mixes made with cornstarch or potato flour
• Salad dressings → Gluten-free salad dressings made with vinegar, olive oil, and lemon
• Soy sauce → Gluten-free soy sauce or tamari
• Teriyaki sauce → Gluten-free teriyaki sauce
• Marinades and barbecue sauces → Gluten-free marinades and barbecue sauces (without wheat-based thickeners)
• Malt vinegar → Apple cider vinegar, balsamic vinegar
• Beer and malt beverages → Gluten-free beer (made from sorghum or rice)
• Processed deli meats → Gluten-free deli meats (check ingredients for gluten fillers)
• Sausages and hot dogs → Gluten-free sausages and hot dogs (check for wheat fillers)
• Meat substitutes → Gluten-free veggie burgers made from beans, soy protein, or lentils

Snacks and Sweets

• Pretzels → Gluten-free pretzels made from rice flour or cornmeal
• Wheat-based crackers → Gluten-free crackers made from rice flour or quinoa flour
• Granola bars → Gluten-free granola bars (check label for gluten-free certification)
• Licorice → Gluten-free licorice (check ingredients for gluten additives)
• Chocolates and candy bars → Gluten-free chocolates (check labels for malt or cookie inclusions)

Fried and Breaded Foods

• Fried chicken → Gluten-free fried chicken made with rice flour or cornmeal
• Breaded fish and seafood → Gluten-free breaded fish made with rice flour or gluten-free breadcrumbs
• Onion rings → Gluten-free onion rings made with rice flour or cornstarch
• Mozzarella sticks → Gluten-free mozzarella sticks made with rice flour or gluten-free breadcrumbs
• Tempura → Gluten-free tempura made with rice flour or cornstarch
• Chicken nuggets → Gluten-free chicken nuggets made with gluten-free breadcrumbs

Beverages

• Beer → Gluten-free beer (made from sorghum, rice, or buckwheat)
• Malted milkshakes → Gluten-free milkshakes without malt ingredients
• Flavored coffee drinks → Gluten-free coffee drinks made without gluten-based syrups

Hidden Gluten Sources

• Oats → Certified gluten-free oats
• Certain supplements and medications → Gluten-free supplements (check labels)
• Chewing gums and candies → Gluten-free gums and candies (check labels)
• Ice cream → Gluten-free ice cream (without cookie dough or malt ingredients)

These substitutes should help maintain a gluten-free diet without compromising taste or texture!