Gluten is a protein found in wheat, barley, and rye, and it shows up in many everyday foods. For those with celiac disease or gluten sensitivity, eating gluten can lead to serious health issues. What makes it difficult is that gluten hides in many common foods that you might not suspect. Don't worry, we're here to help you identify 10 foods high in gluten.
Bread, pasta, cereals, and even some sauces contain gluten, making it challenging to avoid without some knowledge. By being mindful of what you eat and opting for gluten-free alternatives, you can take control of your health. This isn't about jumping on a diet trend; it's about making choices that support your body's needs.
Even if you're not diagnosed with these conditions, reducing gluten in your diet can improve digestion, boost energy, and enhance general well-being. Cutting out or reducing gluten can be a game-changer. Let's talk about all the foods you should be avoiding if you're going gluten-free!
![A person holds a wooden tray filled with an assortment of rustic bread loaves, including a baguette and several round and rectangular loaves, all placed on a wooden surface.](https://i0.wp.com/immigrantstable.com/wp-content/uploads/2024/06/Introduction-12.jpg)
Bread
![A close-up of several freshly baked baguettes stacked on top of each other. The crusts appear golden brown with a slightly rustic texture. The background is out of focus, suggesting a warm, cozy setting.](https://i1.wp.com/immigrantstable.com/wp-content/uploads/2024/06/Bread.jpg)
Bread typically contains gluten, a protein found in wheat, barley, and rye. Gluten gives bread its structure and elasticity, allowing the dough to rise and maintain its shape. Most traditional bread recipes use wheat flour, which is high in gluten. However, there are also gluten-free bread options available, which are made from alternative flours such as rice, almond, or coconut flour. These substitutes aim to mimic the texture and taste of traditional bread while being safe for those avoiding gluten.
Baked Goods
![A cheesecake with a thick graham cracker crust is topped with a generous layer of mixed berry compote. One slice has been cut from the cheesecake and is placed next to it on the same parchment-paper-lined surface.](https://i1.wp.com/immigrantstable.com/wp-content/uploads/2024/06/Baked-Goods.jpg)
Products like cakes, cookies, muffins, pastries, and pies fall under the category of baked goods. These items are typically made with wheat flour, which is high in gluten. The gluten in baked goods traps air bubbles during baking, allowing the dough or batter to rise and giving baked goods their characteristic light and fluffy texture. Gluten-free alternatives use flours like rice, almond, or coconut to replicate the desired texture while being safe for those avoiding gluten.
Pasta
![Two white plates each with a serving of creamy pasta garnished with herbs and red peppers. Both plates have forks placed on the side. The dishes are set on a marble countertop with a wooden board and colorful cherry tomatoes in the background.](https://i0.wp.com/immigrantstable.com/wp-content/uploads/2024/06/Pasta.jpg)
An essential part of Italian cuisine, pasta is made from unleavened dough consisting of wheat flour mixed with water or eggs. Gluten in wheat flour gives pasta its firm texture and allows it to hold up well when cooked. Pasta comes in numerous shapes like spaghetti, macaroni, fusilli, and penne. It is typically boiled and served with a variety of sauces, such as marinara, alfredo, pesto, or bolognese. For those with gluten intolerance, gluten-free pasta options made from rice, corn, or quinoa are available, guaranteeing similar textures and flavors.
Cereal
![Two boys are having breakfast. One boy is smiling and holding a bowl of cereal while the other pours cereal from a large container into the bowl. They are sitting at a table with a checkered tablecloth with a glass jar beside them.](https://i0.wp.com/immigrantstable.com/wp-content/uploads/2024/06/Cereal.jpg)
A common breakfast choice, cereal is made from processed grains like wheat, oats, corn, or rice. Those made from wheat, barley, or rye are high in gluten. Many traditional cereals, including bran flakes, wheat-based granola, and malted cereals, are high in gluten. However, the market now has a variety of gluten-free cereals made from alternative grains such as corn, rice, quinoa, and millet. These options aim to give similar taste and texture while being safe for those avoiding gluten.
Pizza Dough
![A person is shaping a piece of dough on a floured metal surface in a kitchen setting. A bowl of flour is on the left, and the background shows a dimly lit room with kitchen equipment. The person is wearing a dark apron and a light-colored shirt.](https://i1.wp.com/immigrantstable.com/wp-content/uploads/2024/06/Pizza-Dough.jpg)
As the base for pizza, pizza dough is made primarily of wheat flour, water, yeast, and salt. The gluten in wheat flour is crucial for the dough's elasticity and ability to stretch without tearing, creating the ideal texture for a pizza crust. Depending on preference, the dough can be rolled thin for a crispy crust or left thicker for a chewier texture. For those with gluten intolerance or celiac disease, gluten-free pizza dough options are available, often made from alternative flours like rice, almond, or chickpea.
Crackers
![Several round sesame crackers are neatly arranged in a single row on crumpled brown parchment paper, placed on a textured white surface.](https://i0.wp.com/immigrantstable.com/wp-content/uploads/2024/06/Crackers.jpg)
Crackers are a popular snack food and are often made from wheat flour, making them high in gluten. The gluten content helps the dough maintain its shape during baking and contributes to the texture that makes crackers crunchy. Many traditional crackers, including saltines, whole wheat, and flavored varieties, rely on gluten to achieve their desired consistency. For those following a gluten-free diet, be sure to check labels carefully, as these crunchy treats might not be your friend.
Beer
![A glass mug filled with amber-colored beer is placed on a wooden table outside. The background features a metal railing and a bright, sunlit body of water.](https://i1.wp.com/immigrantstable.com/wp-content/uploads/2024/06/Beer.jpg)
This alcoholic beverage is brewed from grains, primarily barley, which contains gluten. The brewing process involves fermenting the sugars in the grains with yeast, producing alcohol and carbonation. Beer comes in various types, such as lagers, ales, stouts, and pilsners, each with distinct flavors, colors, and alcohol content. The gluten in barley contributes to the beer's texture and body. While traditional beer is not gluten-free, options made from alternative grains like sorghum, rice, or millet are available for those with gluten sensitivities.
Soy Sauce
![A small glass measuring cup filled with y soy sauce, sits on a light surface. The cup has a wooden handle. In the background, a bottle with a golden cap and a green plant are partially visible.](https://i1.wp.com/immigrantstable.com/wp-content/uploads/2024/06/Soy-Sauce.jpg)
A liquid condiment made from fermented soybeans and wheat, soy sauce is high in gluten. The fermentation process involves mixing soybeans and wheat with mold, then aging the mixture with water and salt, developing a rich, umami flavor. A staple in Asian cuisine, it is used to season and enhance various dishes. For those with gluten intolerance or celiac disease, gluten-free alternatives like tamari are available for use. However, take note that tamari has a less salty, more umami, and thicker consistency compared to regular soy sauce.
Soup
![A bowl of chowder filled with shrimp and corn sits on a wooden surface. A large shrimp is perched on the edge of the bowl. Toasted bread slices and a small bunch of lettuce leaves are placed nearby on a paper napkin.](https://i1.wp.com/immigrantstable.com/wp-content/uploads/2024/06/Soup.jpg)
Many soups contain gluten, particularly those that use wheat flour as a thickening agent, such as cream-based soups, chowders, and some stews. Gluten is also present in soups that include pasta, barley, or other gluten-containing grains. Additionally, some commercially prepared soups may contain gluten as an additive or stabilizer, often found in ingredients like modified food starch or certain flavorings. Gluten-free soups use gluten-free thickeners like cornstarch and potato starch.
Gravy
![A silver gravy boat filled with brown gravy is placed on a beige napkin. In the background, there's a white bowl containing mashed potatoes and a portion of another plate with various foods. Green herbs are placed around the setup.](https://i1.wp.com/immigrantstable.com/wp-content/uploads/2024/06/Gravy.jpg)
Gravy is a sauce made from the juices of meats that run naturally during cooking, often thickened with wheat flour or cornstarch, making it high in gluten. Unfortunately, gluten is essential for traditional gravies since it relies on it to achieve optimum consistency. Gravy is commonly served as a condiment to enhance the flavor of meats, potatoes, and other dishes. Gluten-free alternatives use cornstarch, arrowroot, or rice flour as thickeners
Wheat Out Your Weakness
![Close-up of a person's midsection with hands resting on their hips. They are wearing a black crop top and black pants with white stripes, exuding confidence as they enjoy the grassy outdoor area.](https://i0.wp.com/immigrantstable.com/wp-content/uploads/2024/06/Wheat-Out-Your-Weakness.jpg)
For people allergic to gluten, such as those with celiac disease or non-celiac gluten sensitivity, avoiding gluten is crucial. Consuming gluten can lead to a range of uncomfortable and serious health issues, including digestive problems, headaches, and fatigue. Understanding the sources of gluten is vital for avoiding these issues.
Gluten can be found in obvious places like bread and pasta, but it also lurks in less apparent foods like soups, sauces, and processed snacks. This makes reading labels and being informed about food ingredients a necessary part of daily life. It's not just about avoiding discomfort; it's about maintaining health and preventing long-term damage.
Living with a gluten allergy can be challenging, but it's manageable with the right approach. Many food producers now have gluten-free options, making it easier to find safe and flavorful alternatives. By staying informed and careful, those with gluten allergies can lead healthy, fulfilling lives without feeling restricted.
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