Foods that contain gluten primarily come from certain grains and their derivatives. The main sources include:
- Wheat and its varieties : This includes common wheat, durum, spelt, kamut, emmer, einkorn, and products made from wheat such as bread, pasta, baked goods (cakes, cookies, muffins, pastries), crackers, and many processed foods
- Rye : Found in rye bread (e.g., pumpernickel), rye beer, and some cereals
- Barley : Present in malt (malted barley flour, malted milk, malt syrup), beer, soups, food coloring, and brewer’s yeast
- Triticale : A hybrid of wheat and rye, used in breads, pasta, and cereals
Common gluten-containing foods include:
- Breads (rolls, bagels, pita, naan, flatbreads)
- Pastas and noodles (ravioli, dumplings, couscous, ramen, udon, soba made with wheat)
- Baked goods (cakes, cookies, pies, brownies, muffins, donuts)
- Crackers and pretzels
- Breakfast cereals (unless labeled gluten-free)
- Processed foods such as soups, gravies, sauces, salad dressings, spice blends, and some processed meats may contain gluten due to additives or thickeners
- Beer and some liquors made from malted barley or wheat
Gluten can also be present in less obvious products like packaged French fries, chips, soy sauce, and certain vinegars unless labeled gluten-free
. Oats themselves do not contain gluten but are often contaminated with gluten during processing, so only oats labeled gluten-free are safe for those avoiding gluten
. In summary, gluten is found in foods made from wheat, barley, rye, and triticale, including many breads, pastas, baked goods, cereals, and processed foods
