FOODS CONTAINING GLUTEN
Barley
Apart from the grain itself, barley (and it’s gluten component) can be commonly found in products like:
- Beers.
- Malt.
- Maltose.
- Malt vinegar.
- Maltodextrin.
- Barley flour.
- Pearl Barley.
- Any product labelling that mentions malt in any form.
Oats
There are some varieties of oats that do not contain gluten. Products containing these varieties should be labelled GF. Otherwise, consider them unsafe for Coeliacs, and look out for them in:
- Oatmeal and rolled oats.
- Bread.
- Muesli & porridge mixes.
- Granola.
- Biscuits and cookies.
Rye
Rye is relatively commonly found in breads (all of which you need to avoid unless they’re specified GF), but can also be found in:
- Breakfast cereals, muesli, porridge and bran.
- Crispbreads.
- Pastas and rice/rye mixtures.
- Some snack products.
Wheat
Wheat and it’s products are everywhere. Look out for the obvious foods, but increasingly you can find them hidden in some pretty unlikely suspects:
- Wheat Starch – except for starch that complies with the International Gluten-free Standard, assume it contains gluten. It’s used in gravies and processed foods both as a thickening agent and stabilizer. Dextrose, glucose syrup, and other food sweeteners can also feature wheat starch as an ingredient. Watch out for it in food products like fried chicken, meatloaf, pancakes, waffles and processed cold meats.
- Wheat Bran.
- Wheat Germ – coeliacs can use ground flaxseed meal or ground almond meal as an alternative to wheat germ.
- Bulgur and Cracked Wheat – in recipes that require bulgur, you can use millet, which is a gluten-free grain.
- Couscous – usually made from durum wheat and consequently unsafe. You can find GF couscous, which is made from corn and/or rice flour.
- Einkorn – a variety of wheat grown mostly in Europe. Contains gluten.
- Emmer wheat.
- Cream of Wheat (Farina).
- Graham Flour – contains wheat bran, and thus gluten.
- Kamut – is a brand of Khorasan wheat, and contains gluten.
- Matzo or Matzah, the Jewish unleavened bread, is usually made from wheat, barley, spelt, rye, or oats. Contains gluten unless labelled otherwise.
- Spelt wheat.
- Maltodextrin.
- Alcohol – gluten protein molecules are partially soluble in alcohol and can be mostly removed during distillation. It is prudent, however, to assume some gluten content unless the product is labelled otherwise. For a comprehensive, up-to-date list of brands and producers of GF liquor, follow this link: http://munchyy.com/gluten-free-alcohol-list/
- Cookies/Biscuits – cookies, cakes, and even brownies contain gluten unless clearly labelled otherwise. There is a trend towards GF options to be found in health food shops and some supermarkets, however wheat flour is a primary ingredient in most traditional baked goods, check labels carefully for gluten.
- Cheese – there is no straight answer to whether cheese is gluten-free or not. For the most part, the cheese you get from the grocery store will not have gluten. However, plain cheese that is made with an extremely limited number of ingredients may have traces of gluten. Not to mention, contamination can be caused by ingredients like preservatives, herbs, and spices. Avoid beer-washed cheese, and always be careful in reading the label.
- Processed meats – unless it’s clearly labelled GF, or you can ask your butcher what’s in it, assume it contains gluten.
- Sauces, marinades, soups, stock cubes & gravy (liquid or powder) – unfortunately gluten is commonly used as a thickener and stabilizer in many sauces and soups. Unless it is clearly labelled GF, or you make it yourself, assume it contains gluten.
- Seitan – this and other soy-based meat substitutes favoured by vegetarians and vegans often include gluten for texture. Unless clearly labelled GF, these products are not safe.
- Baking powder – starches are used in baking powders to absorb moisture and stop the acid/alkali components reacting prematurely. The starches are commonly corn or potato based, but may use wheat starch. Check labels to ensure you’ve chosen the GF model.
- Candy – including licorice, must be assumed to contain gluten, unless otherwise labelled.
- Coffee substitutes – avoid unless labelled GF.
- Pickles & preserves – check for gluten or malt vinegar in the ingredient list.
- Frozen dinners – check labels carefully, particularly in the sauces.
- Hot chocolate – packaged cocoa products are often made in factories that process other wheat flour products. Cross-contamination is a risk.
- Items labelled “wheat-free” – does not mean gluten free.
- French fries – unless cooked in a dedicated GF fryer, any contamination of the oil from batter or flour containing gluten means your fries are unsafe.
- Medications – check with your doctor or pharmacist that any medication you use or are prescribed is GF. Gluten is used as a binder in many medications.
- Cosmetics – gluten is used as a stabilizer and emulsifier in some cosmetics, so anything that might touch your lips should be carefully checked.
- Vitamin supplements – check labels carefully.
- Stamps & Envelopes – I know, right? Stick to email.