Gluten is found in wheat, rye, barley and any foods made with these grains.
Avoiding wheat can be especially hard because this means you should avoid all wheat-based flours and ingredients. These include:
Whole Wheat Flour
Common foods that are usually made with wheat include:
Oats (see the section on oats below)
This may seem like a long list, but there are still plenty of gluten-free foods out there! Choose from many fresh, healthy foods like fruits, vegetables, beans, dairy, nuts and gluten-free grains like quinoa or rice. There are also gluten-free versions of many of the foods above available in most grocery stores. You just have to look for them!
You may not expect it, but the following foods can also contain gluten:
broth in soups and bouillon cubes
breadcrumbs and croutons
some lunch meats and hot dogs
modified food starch
seasoned chips and other seasoned snack foods
seasoned rice and pasta mixes
There are also many addititves and ingredients in packaged foods that may contain gluten. Always check labels and ingredient lists for these. For a more comprehensive list of gluten-containing additives, contact your local celiac support group.
A Few Other Points:
Don't forget that ingredients in food products change frequently, so always check the label before buying packaged foods.
Remember that "wheat-free" does not automatically mean "gluten-free." While a product may not contain wheat, it can still contain rye or barley in some form.
If you have any question about whether a food contains gluten, contact the manufacturer directly.
The Fuss About Oats
Oats are technically a gluten-free food but they are often contaminated with gluten during growing, harvesting or processing. In the past, many experts recommended completely avoiding oats in addition to wheat, rye and barley for those on a gluten-free diet. Now, some oats are grown and processed separately and are labeled "gluten-free."