Gluten is a group of proteins found in certain grains, including wheat, rye, and barley.
It helps food maintain its shape by providing elasticity and moisture. It also allows bread to rise and gives baked goods their chewy texture.
While gluten is safe for most people, those with celiac disease or gluten sensitivity need to avoid it. In celiac disease, gluten triggers an immune response that damages the small intestine.1 Even small amounts can cause problems for sensitive individuals.
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Available on the App StoreMany processed foods contain gluten-based ingredients, so reading labels carefully matters. If you’re not sure whether something contains gluten, check the packaging or contact the manufacturer.
Suggested read: Gluten Intolerance Symptoms: 21 Signs to Know
Whole grains
A few whole grains contain gluten, but most are naturally gluten-free.
Always check food labels when buying whole grains. Cross-contamination can happen when gluten-free grains are processed in facilities that also handle wheat. Oats are a common example—they’re often processed alongside wheat, which can contaminate them. Look for oats that are certified gluten-free.
Gluten-free whole grains
- quinoa
- brown rice
- wild rice
- buckwheat
- sorghum
- tapioca
- millet
- amaranth
- teff
- arrowroot
- oats (look for certified gluten-free varieties)
For more options, check out our guide to gluten-free grains.
Grains to avoid
- wheat in all forms (whole wheat, wheat berries, graham, bulgur, farro, farina, durum, kamut, bromated flour, spelt)
- rye
- barley
- triticale
These gluten-containing grains show up in bread, crackers, pasta, cereals, baked goods, and snack foods.
Fruits and vegetables
All fresh fruits and vegetables are naturally gluten-free. The issue comes with processed varieties, where gluten sometimes gets added as a flavoring or thickener.
Watch out for ingredients like hydrolyzed wheat protein, modified food starch, malt, and maltodextrin in processed produce.
Fruits and vegetables to eat
Here are some examples of fresh options you can enjoy:
- citrus fruits like oranges and grapefruit
- bananas
- apples
- berries
- peaches
- pears
- cruciferous vegetables including cauliflower and broccoli
- leafy greens like spinach, kale, and Swiss chard
- starchy vegetables including potatoes, corn, and squash
- bell peppers
- mushrooms
- onions
- carrots
- radishes
- green beans
Fruits and vegetables to double-check
- Canned fruits and vegetables: May contain sauces with gluten. Those canned in water or natural juices are usually safe.
- Frozen fruits and vegetables: Sometimes have added flavorings or sauces with gluten. Plain frozen varieties are typically fine.
- Dried fruits and vegetables: Some include gluten-containing ingredients. Plain, unsweetened versions tend to be safe.
- Pre-chopped produce: May be cross-contaminated depending on where they were prepared.
Proteins
Most protein sources are naturally gluten-free, whether animal or plant-based.
The problem is what gets added to them. Soy sauce, flour, and malt vinegar are common culprits in sauces, rubs, and marinades.
Gluten-free proteins
- legumes (beans, lentils, peas, peanuts)
- nuts and seeds
- fresh red meat (beef, pork, lamb, bison)
- fresh poultry (chicken, turkey)
- fresh seafood (fish, scallops, shellfish)
- traditional soy foods (tofu, tempeh, edamame)
Proteins to double-check
- processed meats like hot dogs, pepperoni, sausage, salami, and bacon
- meat substitutes and vegetarian burgers
- lunch meats and cold cuts
- ground meats
- proteins with sauces or seasonings
- ready-to-eat proteins in microwavable meals
Proteins to avoid
- breaded meat, poultry, or fish
- proteins with wheat-based soy sauce
- seitan (made from wheat gluten)
Dairy products
Most dairy is naturally gluten-free. Flavored products and those with additives need a closer look.
Common gluten-containing ingredients in dairy include thickeners, malt, and modified food starch.
Gluten-free dairy products
- milk
- butter and ghee
- cheese
- cream
- cottage cheese
- sour cream
- yogurt
Dairy products to double-check
- flavored milk and yogurts
- processed cheese products, sauces, and spreads
- ice cream (sometimes contains additives with gluten)
Dairy products to avoid
- malted milk drinks
Fats and oils
Fats and oils are naturally gluten-free. Occasionally, additives with gluten get mixed in for flavor or thickening.
Gluten-free fats and oils
- butter and ghee
- olives and olive oil
- avocados and avocado oil
- coconut oil
- vegetable and seed oils (sesame, canola, sunflower)
Fats and oils to double-check
- cooking sprays
- flavored oils with added spices
Beverages
Many beverages are gluten-free, but some contain hidden gluten. Certain alcoholic drinks are made with malt, barley, or other gluten-containing grains.
Gluten-free beverages
- water
- 100% fruit juice
- coffee
- tea
- some alcoholic beverages (wine, hard ciders, beer made from gluten-free grains like buckwheat or sorghum)
- sports drinks, soda, and energy drinks
- lemonade
Most of these are best consumed in moderation due to sugar or alcohol content.
Beverages to double-check
- drinks with added flavorings or mix-ins
- distilled liquors (vodka, gin, whiskey)—even gluten-free labeled ones can trigger reactions in some people
- pre-made smoothies
Beverages to avoid
- beers, ales, and lagers made from gluten-containing grains
- non-distilled liquors
- malt beverages like wine coolers
Spices, sauces, and condiments
These are often overlooked sources of gluten. While most are naturally gluten-free, manufacturers sometimes add gluten-containing ingredients as emulsifiers, stabilizers, or flavor enhancers.
Common culprits include modified food starch, maltodextrin, malt, and wheat flour.
Gluten-free options
- tamari (wheat-free soy sauce)
- coconut aminos
- white vinegar, distilled vinegar, and apple cider vinegar
Condiments to double-check
- ketchup and mustard
- Worcestershire sauce
- tomato sauce
- relish and pickles
- barbecue sauce
- mayonnaise
- salad dressing
- pasta sauce
- dry spices
- salsa
- stock and bouillon cubes
- marinades
- gravy and stuffing mixes
- rice vinegar
Condiments to avoid
- wheat-based soy sauce and teriyaki sauce
- malt vinegar
Ingredients to watch for
These ingredients signal that a product may contain gluten:
- modified food starch and maltodextrin (wheat-based versions will be specified on labels)
- malt-based ingredients (malt vinegar, malt extract, malt syrup)
- gluten stabilizer
- soy sauce or teriyaki sauce (unless labeled gluten-free)
- wheat-based ingredients (wheat protein, wheat flour)
- emulsifiers (check the label for specifics)
When in doubt, contact the manufacturer.
Who benefits from a gluten-free diet
A gluten-free diet is necessary for people with celiac disease. In this autoimmune condition, eating gluten triggers an immune response that damages the intestinal lining.1
People with non-celiac gluten sensitivity also benefit from avoiding gluten. Symptoms like bloating, stomach pain, and diarrhea typically improve when gluten is removed from the diet.2
Some research suggests a gluten-free diet might help certain people with irritable bowel syndrome (IBS). However, a 2018 meta-analysis found insufficient evidence to recommend it for all IBS patients. The low FODMAP diet shows more consistent results for IBS symptoms.3
Suggested read: 9 Signs and Symptoms of Celiac Disease You Should Know
Potential risks of a gluten-free diet
Gluten naturally occurs in many nutritious whole grains. When you cut these out, you need to pay attention to getting enough nutrients from other sources.
Research shows that gluten-free diets tend to be lower in fiber, B vitamins (folate, riboflavin, niacin), iron, zinc, magnesium, and calcium.4 Many processed gluten-free products aren’t fortified with these nutrients.
The lack of fiber is particularly notable since fiber plays a key role in digestive health and regularity.
To minimize these risks:
- Choose naturally gluten-free whole grains like quinoa, brown rice, and buckwheat
- Eat plenty of fruits, vegetables, legumes, nuts, and seeds
- Consider calcium-rich foods and iron-rich foods to fill potential gaps
- Talk to a dietitian if you’re concerned about nutritional balance
Summary
If you need to avoid gluten, plenty of nutritious options exist.
Many whole foods are naturally gluten-free: fruits, vegetables, legumes, certain whole grains, dairy products, oils, fresh meat, fish, and poultry.
The main foods to avoid are wheat, rye, and barley, along with processed foods that contain them.
Watch for cross-contamination with grains like oats, and always read ingredient labels on processed foods.
Focus on fresh, whole, naturally gluten-free foods, and you’ll find following this diet straightforward.
Rubio-Tapia A, Hill ID, Semrad C, et al. American College of Gastroenterology Guidelines Update: Diagnosis and Management of Celiac Disease. Am J Gastroenterol. 2023;118(1):59-76. PubMed ↩︎ ↩︎
Catassi C, Elli L, Bonaz B, et al. Diagnosis of Non-Celiac Gluten Sensitivity (NCGS): The Salerno Experts’ Criteria. Nutrients. 2015;7(6):4966-4977. PubMed ↩︎
Dionne J, Ford AC, Yuan Y, et al. A Systematic Review and Meta-Analysis Evaluating the Efficacy of a Gluten-Free Diet and a Low FODMAPs Diet in Treating Symptoms of Irritable Bowel Syndrome. Am J Gastroenterol. 2018;113(9):1290-1300. PubMed ↩︎
Vici G, Belli L, Biondi M, Polzonetti V. Gluten free diet and nutrient deficiencies: A review. Clin Nutr. 2016;35(6):1236-1241. PubMed ↩︎
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