8 Foods to Avoid with a Gluten Intolerance (and 7 to Eat)

If you have a gluten intolerance, it’s important to avoid any grains, breads, pastas, and baked goods that contain this protein. But there are plenty of healthy gluten-free options to keep you satisfied.

Many people avoid eating gluten — a group of proteins found in grains such as wheat, barley, and rye — due to personal preference or a medical condition.

Celiac disease, wheat allergy, and non-celiac gluten sensitivity (NCGS) all involve a negative reaction to gluten and are treated with a gluten-free diet. These conditions are considered gluten-related disorders, though they are sometimes referred to as forms of gluten intolerance.

Both celiac disease and NCGS cause symptoms such as diarrhea, gas, and bloating and may lead to intestinal damage. But celiac disease is an autoimmune condition that is linked to other serious health effects, such as anemia, stunted growth, and neurological effects.

Wheat allergy involves to an allergic reaction to wheat proteins, which may cause life threatening symptoms. This condition is treated with a wheat-free diet but not necessarily a gluten-free diet.

Although people with wheat allergies must avoid wheat, most can eat other grains, including gluten-containing grains such as barley and rye.

Meanwhile, people with celiac disease and NCGS must avoid all gluten-containing foods to manage their symptoms. Notably, many nutritious foods are naturally gluten-free, and quite a few companies make delicious gluten-free products.

Here are 8 foods to avoid if you have a gluten intolerance and 7 you can safely eat.

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Foods to avoid

You should steer clear of the following foods if you have a gluten intolerance.

1. Gluten-containing grains

Grains that contain gluten include:

• wheat
• barley
• rye
• triticale
• farina
• spelt
• kamut
• wheat berries
• farro
• couscous

Oats are naturally gluten-free but may be contaminated with gluten during processing. If buying oats, look for a “gluten-free” label on the package.

2. Most breads, crackers, and wraps

Most breads, crackers, and wraps contain gluten. The only way to know for sure is to read the ingredient list to see which grains are used.

If you have a gluten intolerance, avoid the following:

• white bread
• whole wheat bread
• potato bread
• rye bread
• sourdough bread
• wheat crackers
• whole wheat wraps
• flour tortillas
• flatbread
• bagels

3. Certain condiments

Although condiments seem like unlikely sources of gluten, many popular ones do contain it. These include:

• soy sauce
• barbecue sauce
• many salad dressings
• many marinades
• cream sauces
• some spice blends
• gravy mixes
• malt vinegar
• ketchup

As an alternative, you can make your own condiments from gluten-free ingredients or purchase ones that are certified gluten-free.

4. Most baked goods

Baked goods are typically made with wheat flour or other gluten-containing grains. Therefore, people with a gluten intolerance should largely avoid these foods:

• cakes
• cookies
• pastries
• soft and hard pretzels
• doughnuts
• muffins
• pancakes and waffles

5. Wheat-based pastas

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Pasta is a staple food in many cultures. Although gluten-free alternatives exist, most traditional pastas are made with gluten-containing grains. This includes products such as:

• noodles
• spaghetti
• gnocchi made with wheat flour
• dumplings

6. Some snack foods

Snack foods are a common source of gluten. Snacks that are likely to contain gluten include:

• pretzels
• granola bars
• cereal bars
• chips
• energy bars
• cookies
• snack mixes
• candy bars

7. Certain beverages

Some drinks are made with ingredients that contain gluten, so it’s important to read labels. Beverages that may contain gluten include:

• beer
• bottled wine coolers
• premade coffee drinks
• drink mixes

8. Several processed foods and other items

Many processed foods and other popular items may also contain gluten. These include:

• meat substitutes such as veggie burgers and plant-based hot dogs
• prepared lunch meats
• processed cheeses
• egg substitutes
• canned soups and soup mixes
• puddings and instant dessert mixes
• certain ice creams
• breakfast cereals
• french fries and other fried foods
• flavored tofu products

Foods that contain gluten include breads, pastas, crackers, baked goods, many grains, and several beverages and processed items.

Foods to eat

Though it may seem as if most foods are off-limits when you have a gluten intolerance, many delicious and healthy foods are naturally gluten-free. Plus, quality gluten-free breads, pastas, and crackers are available in most grocery stores.

If you have a gluten intolerance, you can enjoy the following foods.

1. Fruits and vegetables

Fruits and vegetables are naturally gluten-free. However, certain premade products, such as battered vegetables and candy-coated fruit, may contain gluten. The following are some options:

• apples
• avocados
• berries
• bananas
• citrus fruits
• plums
• peaches
• spinach
• kale
• onions
• sweet potatoes
• broccoli
• cauliflower
• carrots
• peppers
• butternut squash
• zucchini
• Brussels sprouts
• mushrooms

2. Legumes

Beans and lentils are gluten-free, which is why they’re commonly used to make pasta alternatives and other gluten-free products. Examples include:

• red lentils
• black beans
• chickpeas
• kidney beans
• cannellini beans
• pinto beans
• peas
• adzuki beans

3. Gluten-free grains and grain products

Although many grains are off-limits for people with a gluten intolerance, some grains are gluten-free, including:

• quinoa
• buckwheat
• millet
• sorghum
• oats
• millet
• amaranth
• wild rice
• corn
• teff
• brown rice
• gluten-free breads, crackers, and other baked goods made from these grains

To reduce the risk of cross contamination, be sure to buy only products that have been certified gluten-free.

4. Animal proteins

On their own, animal proteins such as the following are naturally gluten-free:

• eggs
• meat
• poultry
• fish
• shellfish
• dairy products like plain yogurt and cheese

However, any added flavorings or marinades may contain gluten. Be sure to check the ingredient labels on packaged products.

5. Nuts and seeds

Nuts and seeds are gluten-free and are a nutrient-rich source of fat. What’s more, they can be made into gluten-free flours. Good choices of nuts, seeds, and their butters include:

• pumpkin seeds
• sunflower seeds
• cashews
• almonds
• peanut butter
• macadamia nuts
• walnuts
• almond butter
• pecans
• hazelnuts
• Brazil nuts
• pistachios

6. Certain seasonings and condiments

The following seasonings and condiments are safe for those following gluten-free diets:

• apple cider vinegar
• fresh herbs such as basil, rosemary, and cilantro
• pesto
• most salsas
• most dried herbs and spices
• coconut aminos
• hummus
• guacamole
• sauerkraut
• tahini
• mustard

7. Healthy fats and oils

Most sources of healthy fat, such as the following, are gluten-free.

• full-fat yogurt
• cheese
• olive oil
• avocado oil
• nuts, seeds, and nut butters
• avocados
• unsweetened coconut

Foods that are safe to eat if you have a gluten intolerance include nuts, seeds, vegetables, fruits, fish, poultry, dairy products, gluten-free grains, and legumes.

Tips for eating out 

Many restaurants don’t offer gluten-free meals, so it’s important to know what you can safely order if you have a gluten intolerance and are going out to eat.

If you have celiac disease, NCGS, or a wheat allergy, it’s important that you inform the waitstaff. The restaurant is much more likely to take your condition seriously if they know you can’t have gluten for medical reasons.

In general, you should stay away from pasta, bread, and grain dishes unless the restaurant offers gluten-free options like brown rice pasta or gluten-free grains.

You’ll also need to avoid bread baskets. Instead, ask the waitstaff to bring a gluten-free appetizer such as edamame, a caprese or simple salad, or crudités with hummus.

Fried foods such as french fries, fried chicken, fried fish, and mozzarella sticks usually contain gluten, so you should avoid them as well.

When choosing a meal, keep it simple and use the following steps to create a gluten-free meal:

• Choose a protein source: fish, shrimp, chicken, beef, beans, plain tofu, lentils, etc.
• Choose a gluten-free starch or grain: potatoes, sweet potatoes, winter squash, amaranth, quinoa, brown rice, etc.
• Choose a non-starchy vegetable: broccoli, cauliflower, pepper, mushrooms, zucchini, spinach, green beans, etc.

Customizable salads and gluten-free grain bowls make great meal choices.

If you don’t trust the salad dressings or sauces used at restaurants, you can bring your own from home. Simply pour a small amount into a portable glass jar or bottle.

To ensure that you’ll have gluten-free options, it’s a good idea to scan the menu before choosing to eat at a restaurant. You can also call ahead to discuss your options with the staff.

When you go out to eat, check the menu for gluten-free items and be sure to inform the server if you have a gluten sensitivity.

Healthy gluten-free brands  

Several companies specialize in making gluten-free products. Here are some of the best gluten-free brands:

• Simple Mills: This company is not only gluten-free but also grain-free, so its products are great options for those on the paleo diet. Its product line includes gluten- and grain-free crackers, bars, cookies, bread mixes, and cake mixes. Shop for Simple Mills online.
• Purely Elizabeth: This certified gluten-free brand makes tasty granola, pancake mixes, oatmeal, and bars. Shop for Purely Elizabeth online.
• Jovial Foods: This company makes pastas with just two ingredients — brown rice and water. You can choose from spaghetti, penne, fusilli, farfalle, and lasagna. Shop for Jovial Foods gluten-free pasta online.
• Bob’s Red Mill: This manufacturer offers a variety of gluten-free items, including flours, grains, and pancake and pizza crust mixes. Shop for Bob’s Red Mill gluten-free products online.
• Base Culture: This company makes scrumptious gluten- and grain-free baked goods like brownies, blondies, and sweet and savory breads. Shop for Base Culture products online.
• Cappello’s: This company manufactures tasty gluten- and grain-free pastas, gnocchi, pizza crust, cookie doughs, and premade pizzas. Shop for Cappello’s products online.

Many other companies make excellent gluten-free products as well. Be sure to sample a variety of brands to determine which ones you like best.

Numerous brands make gluten-free pastas, breads, snacks, and treats. Check out a few in the list above.

The bottom line

If you have a gluten intolerance, you must avoid all gluten-containing foods.

Foods with gluten include many grains and most breads, pastas, and baked goods. Many condiments and processed foods contain gluten as well.

It’s best to focus on the many delicious, nutritious foods that you can eat, including veggies, fruits, eggs, fish, dairy, nuts, seeds, and gluten-free grains.