Gluten is a bunch of proteins present in sure grains, akin to wheat, rye, and barley.
It helps meals preserve its form by offering elasticity and moisture. It additionally permits bread to rise and offers a chewy texture (1).
Though gluten is secure for most individuals, these with situations like celiac illness or gluten sensitivity ought to keep away from it to stop adversarial well being results (2).
Many meals are made with gluten-containing substances, so it’s vital that those that are unable to devour it examine ingredient labels intently.
1–11. Complete grains
A choose few entire grains comprise gluten, whereas the remaining are naturally gluten-free.
It’s vital to examine meals labels when buying entire grains. Even gluten-free entire grains might be contaminated with gluten, particularly if they’re processed in the identical facility as gluten-containing meals (3).
For instance, oats are sometimes processed in amenities that additionally course of wheat, which might result in cross-contamination. Because of this, it is best to affirm that the oats you buy are licensed gluten-free (4).
Gluten-free entire grains
Grains to keep away from
These gluten-containing grains are sometimes used to make merchandise like bread, crackers, pasta, cereals, baked items, and snack meals.
12–26. Fruit and veggies
All contemporary fruit and veggies are naturally gluten-free. Nonetheless, some processed fruit and veggies could comprise gluten, which is usually added for flavoring or as a thickener (3).
Gluten-containing substances which may be added to processed fruit and veggies embrace hydrolyzed wheat protein, modified meals starch, malt, and maltodextrin.
Fruit and veggies to eat
Though the checklist under shouldn’t be complete, it offers some examples of contemporary fruit and veggies which you can take pleasure in on a gluten-free weight loss program.
Fruit and veggies to double-check
27–32. Proteins
Many meals comprise protein, together with animal and plant-based sources. Most are naturally gluten-free (3).
Nonetheless, gluten-containing substances, akin to soy sauce, flour, and malt vinegar are sometimes used as fillers or flavorings. They could be added to sauces, rubs, and marinades which can be generally paired with protein sources.
Gluten-free proteins
Proteins to double-check
Proteins to keep away from
33–39. Dairy merchandise
Most dairy merchandise are naturally gluten-free. Nonetheless, these which can be flavored and comprise components ought to at all times be double-checked for gluten (3).
Some frequent gluten-containing substances which may be added to dairy merchandise embrace thickeners, malt, and modified meals starch.
Gluten-free dairy merchandise
Dairy merchandise to double-check
Dairy merchandise to keep away from
40–44. Fat and oils – “is wheat protein gluten free”
Fat and oils are naturally gluten-free. In some instances, components that comprise gluten could also be blended with fat and oils for taste and thickening.
Gluten-free fat and oils
Fat and oils to double-check
45–51. Drinks
There are a number of kinds of gluten-free drinks so that you can take pleasure in.
Nonetheless, some drinks are blended with components that comprise gluten. Moreover, some alcoholic drinks are made with malt, barley, and different gluten-containing grains and must be averted on a gluten-free weight loss program (5).
Gluten-free drinks
Word that whereas these drinks are gluten-free, most of them are greatest consumed sparsely on account of their added sugar and alcohol contents.
Drinks to double-check
Drinks to keep away from
52–54. Spices, sauces, and condiments
Spices, sauces, and condiments typically comprise gluten however are generally neglected.
Though most spices, sauces, and condiments are naturally gluten-free, gluten-containing substances are typically added to them as emulsifiers, stabilizers, or taste enhancers.
Some frequent gluten-containing substances added to spices, sauces, and condiments embrace modified meals starch, maltodextrin, malt, and wheat flour.
Gluten-free spices, sauces, and condiments
Spices, sauces, and condiments to double-check
Spices, sauces, and condiments to keep away from
“is wheat protein gluten free”