Gluten is a protein widely found in grains, including wheat, rye, triticale, and barley. Gluten does not provide essential nutrients, but it causes adverse health effects on some people. Proteins such as Glutenin and gliadin present in gluten are responsible for these adverse health effects. Certain people experience adverse reactions and health risks when eating food sources containing gluten. It includes celiac disease, wheat allergy, gluten sensitivity, and some other diseases. These conditions are viewed as forms of gluten intolerance. Digestive discomfort is the most widely recognized sign of gluten intolerance.
Following a gluten-free diet is essential for managing the symptoms of celiac disease and other medical conditions associated with gluten.
Grains
Gluten is widely found in grains such as wheat, barley, and rye. Hence people with Celiac disease or gluten tolerance should avoid eating gluten.
Breads
Mostly bread, wraps, and crackers are packed with gluten. Before consuming, it is essential to view the package’s ingredient list to determine which grain is used. The bread and cracker varieties filled with gluten.
Condiments
Condiments are not a great source of gluten, but unfortunately, some popular ones have gluten.
Baked Goods
Most of the baked goods are made of wheat flour and some other flour that contains gluten. So people with gluten intolerance and celiac disease should have to avoid some baked foods.
Pastas and Noodles
Pasta and noodles are the staple food items in many countries, commonly made of wheat flour. Hence it undoubtedly contains gluten. Some of the pasta and noodles varieties that contain gluten.
Snack Foods
Snacks are a small portion of food eaten between meals. It comes in packaged and processed forms. Snacks are a general source of gluten.
Beverages
Some soft drinks and alcoholic beverages are made with gluten-containing ingredients; hence it will cause health risks in some people. So it is significant to check the labels on the bottle before consuming.
Certain processed foods
Processed foods are usually harmful to the body, and in addition, they also contain gluten. Some processed foods that contain gluten are listed in the below table.
Gluten Food List
| Grains | Breads | Condiments | Baked Goods | Pastas, Noodles | Snack Foods | Beverages | Processed Foods |
|---|---|---|---|---|---|---|---|
| Wheat | Wheat bread | Soy sauce | Cakes | Raviolis | Pretzels | Beers | Processed cheeses |
| Barley | White bread | Barbecue sauce | Cookies | Spaghetti | Granola bars | Wine coolers | Breakfast Cereals |
| Rye | Rye bread | Cream sauces | Pastries | Ramen | Cereal bars | Dessert wines | French fries |
| Triticale | Sourdough bread | Ketchup | Pancakes and waffles | Udon | Chips | Premade coffee drinks | Flavored tofu |
| Malt | Potato bread | Salad dressings | Pretzels | Soba | Energy bars | Drink mixes | Meat substitutes |
| Seitan | Flatbread | Marinades | Doughnuts | Chow mein | Cookies | Commercial Chocolate Milk | Egg substitutes |
