If you’re new to gluten-free it’s important to familiarize yourself with the foods and common ingredients to avoid. Gluten lurks in some unexpected places, so read labels carefully, and when in doubt, go without!
POTENTIAL SOURCES OF GLUTEN
Baked goods & pastries: brownies, cake, cheesecake, cookies, croissants, danish, donuts, éclairs, muffins, pie & tart crusts, popovers, strudel
Beverages: beer (unless specified GF), malt beverage, milkshakes, protein shakes and smoothies (may contain add-ins such as cookies)
Bread products: bagels, bialys, bread crumbs (including panko), cornbread, croutons, flatbreads, naan, pita, potato bread, rolls, tortillas
Breakfast items: biscuits, cereal, crepes, eggs served at restaurants (some add pancake batter for fluffiness!), french toast, granola, oatmeal (unless certified GF), pancakes, waffles
Candies, candy bars and chocolate: there are far too many to list individually. Play it safe and assume it contains gluten until you read the label to confirm otherwise.
Condiments & sauces: brown rice syrup, chili paste/sauce, fish sauce, gravy, marinade, mustard (some contain flour), salad dressing, soy sauce (and non-GF tamari), steak sauce, worcestershire sauce
Grains: barley, bulgur, durum, einkorn, emmer, farina, farro, graham, kamut, oats (unless certified GF), rye, semolina, spelt, triticale, wheat & wheatberries
Meat & substitutes: imitation bacon & seafood, lunch meats, sausage products, seitan, self-basting poultry, vegetarian burgers & crumbles
Miscellaneous: brewer’s yeast, dried spice blends, energy bars, french fries, malt in all forms (extract, vinegar, syrup, flavoring, beverage), modified food starch, onion rings, protein bars & powders, soups (particularly cream-based), sushi rice
Noodles & Pasta: angel hair, bucatini, capellini, chow mein, couscous, dumplings, egg noodles, farfalle, fettucine, gnocchi, lasagne, lo mein, macaroni, orecchiette, orzo, pappardelle, pastina, penne, ramen, shells, spaghetti, soba (often not 100% buckwheat), tagliatelle, tortellini, udon, ziti
Snack foods: corn chips, crackers, flavored popcorn, multigrain chips, potato chips, pretzels and tortilla chips
It’s a long list, I know. But now that you’re aware of what to avoid, we can focus on all the wonderfully tasty things you *can* eat.
