25 Foods High In Gluten
Many food lovers and health-conscious people can think about "What are foods that have gluten?" every once and now. Gluten can cause adverse effects on some people who are allergic to such proteins or have celiac disease.
Food that contains gluten is widely available in the market. Hence, we should know them to avoid them for a perfect gluten-free diet.
1. Bread
Bread is consumed by lots of people everybody, and is a popular food worldwide. Unfortunately, it is high in gluten. If the bread is made from wheat, barley, or rye, then it will have a chewy texture along with gluten.
However, there is some good news. There are gluten-free alternatives in the market these days, produced from almond flour or rice flour. Include these breads in your lunch/breakfast if you seek a gluten-free diet.
2. Egg Noodles
Like Bread, gluten containing diet also includes Egg Noodles. Famous in Asian regions, these noodles are generally produced with the help of wheat flour, which has a high gluten composition.
You can consume alternative meals like rice noodles, mung bean noodles, or even chickpea ones. Remember to check the ingredient list when buying a packaged good.
3. Granola
Made from oats, Granola products like granola cereals usually contain gluten in their ingredients. This commercial granola can be produced from barley, wheat, or rye.
Producers have made gluten-free granola products as well. Look for the granola that displays gluten-free oats in their package in order to enjoy breakfast or lunch.
4. Cornflakes
Cornflakes are generally considered to be gluten-free, however, some brands can sneakily feature some gluten stuff to ruin your perfect diet. These are usually done by adding items like malt extract from barley.
Hence, it is important to check your cornflake ingredients before buying them. You should prioritize the certified gluten-free label.
5. Croutons
Croutons can seem like the perfect topping but you should be aware of it. These crispy cubes are generally produced from bread. We have discussed that breads are typically made from wheat, barley, and rye.
You can eye for gluten-free crouton alternatives, and if don't find one in the store, look for other goods like vegetables or chopped nuts.
6. Soup
Be aware of glutens in soups, as these broth-based varieties can surprise you in gluten amounts. Some soups can contain barley or soy sauce that are a minefield for glutens.
Other items like chicken noodles, alphabet soup or cream-based ones can also hide glutens that can eventually harm your health. The cream-based soups can contain wheat flour which is harmful for gluten-sensitive people.
7. Oats
Oats are generally gluten-free, but there is a catch to it. Some factories might use the same equipment to process wheat and oats, breeding grounds for contamination.
So, if you are seeking to avoid a gluten diet, you need to take care while buying oats. The gluten-free label is essential while buying your oats. Meanwhile, patients with celiac disease should avoid all oats if they get a reaction from Avenin (another protein in Oats).
8. Potato Bread
Potato Bread is a delicious and nutritious food for many, but for gluten-sensitive people, it can be a nuisance. This food can be produced from mashed potatoes and wheat flour, making them a gluten haven.
You can choose potato breads that don't contain wheat flour in their ingredients. Some other alternatives are made from potato flour which is healthier for sensitive people.
9. French Fries
While potatoes are naturally gluten-free, the issue of glutens in French Fries arises in the preparation process. Many restaurants and hotels can employ fryers that have battered fried foods to make crispy french fries.
This process contaminates the French Fries since other gluten rich foods are made in the same oil. Hence, a person with gluten sensitivity should be wary of this situation when eating at restaurants.
10. Chips
Chips can be a delightful snack for you, but be aware that there are glutens in them. Plain potato chips might be considered gluten-free, but chips also feature seasonings from wheat flour or malt barley.
Hence, gluten-sensitive people should check on the flavorings of the Chips. Furthermore, gluten is not only limited to potato chips' seasonings but can also be found in other forms like tortilla chips, pretzels, and corn chips.
11. Soy sauce
Soy Sauce is another food that can also contain gluten in it. The main reason behind this is that soybeans are often fermented with the help of wheat. This can lead to the presence of hidden glutens.
If you are looking to consume soy sauce, ensure that you look at those sauces specifically made only from soybeans. The usage of rice instead of wheat is also acceptable.
12. Beer
If you are looking to enjoy your Weekends with your loved ones (but still care about that gluten-free diet), then beer can be an issue. Beers contain gluten and can be problematic for sensitive people.
Distilled liquors are considered gluten-free even if wheat or barley are used. This is so because they undergo a distillation process. However, beer is not distilled but fermented. Take wine or vodka as an alternative.
13. Restaurant Eggs
Restaurant eggs can be a surprising name for some on this list. Generally, Eggs do not have any gluten, but the restaurant version can be an issue. The reason is due to contamination like the case of french fries.
Eggs that are fried in the same pans as gluten foods can become contaminated. Likewise, some restaurants can also add pancake butter (which contains wheat flour) to their scrambled eggs.
14. Rice Puffs
Everybody knows that rice is free of glutens, so it is recommended for gluten-sensitive people to consume plain rice puffs. The thing to note is the flavored variants as they could feature glutens.
For a gluten-free diet, you avoid any rice puffs that feature malt flavorings, barley grains, or other additives. You should check the ingredients in the package before purchasing one.
15. Salad Dressings
Salads promote overall health, but their dressings can also have glutens that may cause negative effects for some people. These salad dressings can have malt vinegar that can contain glutens.
There might be ingredients that contain gluten in the thickening agents or fillers. Health-conscious people should be aware of these situations. Some gluten-free salad dressings include Mayonnaise, Caesar Salad Dressing, Vinaigrette, and Ranch Dressing.
16. Gnocchi
Although these pillowy potato dumplings may seem harmless, they can still feature gluten for sensitive people. The main issue is the wheat flour, which could be used as a binding agent.
If you are buying gnocchi from the store, look carefully into the ingredients list for the "gluten-free" tag. Likewise, if you are preparing one at home, use other types of flour like rice.
17. Deli Meat
Deli Meats are cooked meats that are sliced for light dining options. They are generally considered gluten-free, but you should still be aware of the hidden ones.
Some Deli meats may feature glutens indirectly, through the presence of gluten-containing flavorings, starch, or fillers. Some Deli meats can also have soy sauce, where the culprit substance is often found.
18. Cake
Watch out (in the food department) when you are celebrating a happy occasion like birthdays or anniversaries. These events generally contain cakes for you to eat happily, but this food can be problematic for people with gluten sensitivity.
The main reason behind presence of gluten in cakes is due to the wheat flour that's used for making them. If you are seeking to buy gluten-free cakes, then you can make or buy those that are produced from other flour types.
19. Macaroni
Macaronis are an Italian cuisine delight that contain gluten for the unsuspecting restaurant goers. Rich in protein, Macaroni is made from wheat flour (which has glutens). This food should not be consumed by people having Celiac disease.
There are many other options to choose from if you want to go outside Macaroni. There is lentil pasta, rice pasta, or you could opt for another meal that doesn't feature gluten.
20. Cookies
Cookies are a major source of glutens, so be wary when you are consuming them for breakfast or lunch. Many cookies are produced from wheat flour that is ripe with this protein. Likewise, some can also feature rye flour or barley.
However, the cookie market is quite big, and you can find lots of gluten-free alternatives. Search for cookies made with the aid of oat flour, almond flour, or other safer ones.
21. Muffin
A delicious snack for many people, Muffins are often found with high levels of gluten. It is due to the wheat flour, an ingredient required for making it. Many Muffins require wheat flour for its intricate structure and shape.
Bakers know about the gluten issue, so many have started offering gluten-free variants these days. Look for muffins made from alternative flours.
22. Couscous
A popular North African food, Couscous usually features gluten in it. Couscous is made from crushed durum wheat semolina, hence becoming unsuitable for those with gluten sensitivity.
Although it is healthy for many due to its rich nutrients like vitamins, fiber, and protein, it is not recommended for health-conscious folks.
23. Candy Bars
Candy bars are famous among youngsters, and they may contain gluten. If they are produced with wheat flour or barley malt, then these sweet treats should not be eaten by sensitive people.
When buying candies, always look for gluten-containing ingredients. You could prefer alternatives like dark chocolates too.
24. Gravies
Whenever you are going to restaurants for a hot meal, tasting Gravies can be fun. However, if you are seeking a gluten-free diet, then you should be aware of the hidden glutens.
In the restaurants, Wheat flour can be a common thickener. This is the primary reason behind the hidden glutens. It is best to inquire about the gravies before ordering your food or avoid those that contain gravies entirely.
25. Ice Cream
Ice creams are naturally gluten-free. Plain flavors like chocolate and strawberry do not feature gluten, but the problem arises with the added flavors or other mix-ins.
If an ice cream contains colorings, flavors (e.g. Barley Malt Syrup), or thickeners, then that ice cream will now be a source of gluten. Moreover, waffle cones will also contribute to this issue.
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