Top Foods to Avoid on a Gluten Free Diet

Going gluten free is becoming more popular by the day. While eating a gluten free diet can be healthy and gratifying, it does require a bit of work and planning to accomplish. For those with celiac disease and gluten sensitivities, eliminating gluten from your diet is a must. However, for other individuals going gluten free has become a satisfying way to ditch processed carbs and say hello to a more wholesome lifestyle. 

When it comes to following a gluten free diet, there are many varying opinions. Our best advice is to do your research and choose if a gluten free diet is right for your lifestyle. As with any diet, when going gluten free, it's crucial that you rely on wholesome, natural foods to fuel your meals. Remember, not all gluten free foods are good for you. Some packaged gluten free foods are heavily processed and could end up harming your health rather than helping it. No matter what your reasoning, when done correctly, starting a gluten free diet is a great way to boost your health. If you're ready to take on the challenge of going gluten free, keep reading. In this article, we'll discover the many foods to avoid on a gluten free diet and what you should eat instead.

Grains

Grains top the list of foods to avoid on a gluten free diet. While not all grains contain gluten, many of them do. The most common type of gluten filled grains include bread, pasta, cereals, bagels, muffins, cookies and cakes. However, the list doesn't stop there. Gluten is hidden in many grain-containing products that you haven't thought about. Foods like croutons, biscuits, tortillas and noodles often contain grains and gluten that can trigger unwanted symptoms.

Gluten-Containing Grains

• Rye
• Barley
• Farina
• Spelt
• Wheat
• Kamut
• Farro
• Couscous

Gluten Containing Grain Based Foods

• Whole wheat bread
• White bread
• Rye Bread
• Wheat crackers
• Sourdough bread
• Flour tortillas
• Bagels
• Flatbread

With the gluten free diet gaining popularity, many companies have begun to make gluten free versions of grain-based products, which is excellent news for individuals transitioning to a gluten free lifestyle. Most of these products are undeniably tasty. However, it's still important to read the nutrition labels and check what they're made of. While they may not contain any gluten, other processed ingredients and sugars may be used, making them not much better for you than their gluten counterparts.

To ensure that you avoid all gluten and consume foods that are great for you, we recommended making what you can at home. Recipes like this Gluten Free Pasta Recipe is an excellent way to continue to eat your favorite foods, minus the gluten. Not only is making this pasta easy and fun, but it's also a great way to get better acquainted with the ingredients in your food. Pair it with a homemade pasta sauce, or turn it into a cold pasta salad for the ultimate treat. 

Condiments & Seasonings

Aside from grains, condiments and seasonings are some of the most common gluten-containing foods. Because gluten is a form of protein derived from wheat, most would not automatically assume that it's hidden in their favorite condiments. The truth is, gluten is added to various liquid-like foods as it helps create a thicker consistency. If you're gluten intolerant and looking to ban gluten from your diet completely, here are some of the most popular condiments to avoid:

Gluten Containing Condiments

• Soy Sauce
• Worcestershire Sauce
• Modified Food Starch
• Barley Malt
• Spice Blends
• Barbecue Sauce
• Marinades
• Gravy Mixes
• Ketchup

When using condiments, it's essential to check the ingredients for any gluten containing foods. Many sauces and salad dressing contain gluten. And even in trace amounts, gluten can be very harmful to someone who has celiac disease or is gluten intolerant.

Beverages

Many beverages, especially alcoholic ones, are made from grains. Drinks like beer and wine coolers are derived from malted wheat or barley and almost always contain gluten. Unless stated otherwise, you must check your beverages before drinking them. Grain-based alcohols like whiskey, vodkas and gin often contain gluten and cause a reaction in those sensitive to the protein. If you're going gluten free, stick to grain-free alcohols or those which clearly state that they are free of gluten. 

Processed Meats

If you're wondering how animal meat contains a wheat-based protein, let us explain. While regular meat, unless seasoned, does not contain gluten. Processed meats commonly do. This is because processed meats are a combination of several different ingredients, not just meat alone. Additionally, various grains are often used in the manufacture of these meats, contaminating them with gluten. If you're following a gluten free diet, it's best to double and triple check your food ingredients for gluten before purchasing. And in this case, you may want to steer clear of the deli counter altogether.

Instead of purchasing processed meats, opt for wholesome meals and organic meat or fresh-caught fish. These meat sources are much better for you and will provide you with a gluten-free protein option. Looking for ways to add protein to your diet without the added gluten? Check out the recipes below.

Gluten Free Recipes

Gluten Free Keto Coconut Shrimp

A paleo, gluten free and keto masterpiece, this delicious Gluten Free Keto Coconut Shrimp is sure to be your next favorite meal. Made with our organic coconut flour and coconut flakes, it's the ideal way to satisfy your breaded food cravings without munching on gluten-filled food. An excellent light dinner or appetizer, it's sure to be your new favorite treat.

Burmese Tofu with Cilantro Lime Stir-Fried Vegetables

Sneak more protein into your diet with this entirely gluten free dish. This mouthwatering Burmese Tofu with Cilantro Lime Stir-Fried Vegetables is a plate that's loaded with nutrients. A combination of great-for-you foods, the tofu in this dish is made with garbanzo bean flour and is entirely gluten and soy-free. When paired with a side of veggies, it's a nutrient-rich meal that you'll want to dive into immediately. 

Sweets

Being on a gluten free diet means that you must cut all gluten-containing foods out of your menu. However, it doesn't mean you have to give up your favorite foods altogether. Because many sweets are made with flour and other ingredients that contain gluten, you'll need to avoid premade desserts. Instead, stick to treats that are labeled gluten free, or make a gluten free version at home. There are countless gluten free baking substitutes that you can use to recreate some feel-good-favorites. Not only do they taste great, but most of the recipes are also low-allergy, meaning almost anyone can enjoy them.

Snack Foods

Another sneaky supplier of gluten is snack foods. While snack foods may seem unintimidating, most of them are full of processed ingredients and chemicals that often contain gluten. When choosing your snack foods, you'll want to be conscious of the quality and ingredients in each. While gluten may not be the first ingredient listed, it's likely on the list. Some typical gluten-filled snacks include:

Gluten Containing Snacks

• Granola Bars
• Cereal Bars
• Chips
• Pretzels
• Snack Mixes
• Candy Bars

When following a gluten free lifestyle, purchase snacks that clearly state they are gluten free or make some of your favorite snacks at home. 

Keep an Eye on Cross Contamination

Like we stated earlier, even trace amounts of gluten can be dangerous for someone with celiac disease or gluten sensitivity. When purchasing gluten free foods, it's essential to keep a close eye on cross-contamination. Cross-contamination occurs when a gluten free product comes in contact with products (like grains) that contain gluten. Because many gluten free products are processed in the same facility that gluten-filled ones are, cross-contamination can quickly occur and cause problems for individuals with gluten intolerance. Outside of the factories, cross-contamination can also happen in your home. Using the toaster, double-dipping in condiment jars, and slicing foods on the same surfaces can quickly cause symptoms to spring in those with a gluten allergy.

To ensure that you're eating as gluten free as possible, make sure your kitchen surfaces are clean and that the gluten free companies you're buying from processes those foods in a separate factory.

While gluten isn't an unhealthy ingredient, it can be dangerous for those who have a gluten intolerance. As we discussed, even the smallest amount of gluten can cause symptoms in individuals with celiac disease. Use this article as a guide of which foods to avoid with gluten. While gluten is found in many ingredients and dishes, several delicious gluten free substitutes can be used to make sure you're not missing out on your favorites. From everyone at Bob's Red Mill, happy baking!