How to Avoid Gluten

Gluten is a protein found in many grains, the most commonly consumed being wheat. Intolerances to gluten are common, the most severe being Celiac disease, a genetic condition in which exposure to gluten causes damage to the small intestine. There are non-Celiac gluten intolerances in which damage is also found in the small intestine, and intolerances to gluten which aggravate auto-immune conditions such as Hashimoto’s thyroiditis, psoriasis, and Crohn’s disease, among others.

If you have an intolerance or allergy to gluten, it is important to avoid it. With Celiac disease, it is important to completely avoid any exposure to gluten, as even the smallest exposure can cause significant damage. If you have been tested for Celiac disease and it has been ruled out, but you are suspecting an intolerance to gluten, you can try eliminating it from your diet for 3 weeks, followed by a re-introduction to see how your body reacts.

Foods to Avoid

All foods containing:

  • Wheat

  • Spelt

  • Kamut

  • Rye

  • Barley

  • Triticale

Lookout for the following foods:

  • Bread

  • Baked goods

  • Pasta

  • Couscous

  • Bran

  • Wheat germ

  • Crackers

  • Rye bread

  • Beer, unless gluten-free

  • Some types of whisky

  • Coffee substitutes

  • Sausages

  • Breadcrumbs

  • Hydrolyzed wheat protein

  • Battered or breaded foods, including Tempura

  • Soy sauce

  • Breakfast cereals

  • Gravy

  • Sauces - white sauces such as Bechamel, are thickened with wheat flour.

  • Soaps, creams, shampoos, and medications may contain wheat or gluten.

Gluten-free grains include:

  • Rice

  • Corn

  • Buckwheat

  • Quinoa

  • Amaranth

  • Millet

  • Teff

  • Oats

  • Tapioca

  • Flour alternatives (arrowroot, potato flour, quinoa flour, chickpea flour, corn flour, soy flour)

Remember that you can have an intolerance to wheat without having an intolerance to gluten. Wheat is high in fructans, a type of sugar that is hard to digest for some people, causing bloating and digestive upset. If this is the case for you, you may tolerate sourdough bread, or spelt or kamut bread better.

As you are avoiding gluten, read all labels and lists or ingredients on foods. You may be surprised at where you find it. It may seem overwhelming at first, but it will get easier with time. Try to prepare yourself with gluten-free foods and snacks if you know you may have a hard time finding something to eat that you can tolerate.