How to Avoid Gluten

Gluten is a protein found in 4 types of grains: wheat, barley, rye, and triticale. This protein can cause digestive issues and other health problems for people with celiac disease or those with non-celiac gluten-intolerance.^{[1]XTrustworthy SourceHarvard Medical SchoolHarvard Medical School's Educational Site for the PublicGo to source} By avoiding the foods that can trigger a reaction and focusing on foods that are safe, you can follow a delicious and healthy gluten-free diet. You can still enjoy restaurants, parties, baking, and cooking at home.

Method 1

Method 1 of 2:

Avoiding Foods That Contain Gluten

1
Stay away from wheat, barley, rye, and triticale. Gluten is a protein found these 4 types of grain. Avoid these foods, and any products derived from them.^{[2]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source} Other names these grains might be listed as include:
- Farina
- Durum or graham flour
- Kamut
- Semolina
- Spelt
2
Eat grains that are naturally gluten-free. Fortunately, not all grains contain gluten. Include naturally gluten-free grains in your diet for a healthy dose of fiber and vital nutrients.^{[3]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source} Examples of gluten-free grains include:
- Corn, cornmeal, and hominy
- Oats (make sure they are certified gluten-free)
- Quinoa
- Rice (brown, wild, white)
3
Swap gluten-containing foods for common alternatives. There are several simple switches you can make to avoid gluten while continuing to enjoy common foods. You don’t always need fancy gluten-free products; there are many gluten-free alternatives you might already have at home.^{[4]XResearch source} You might try:
- Corn tortillas instead of flour ones.
- Tamari instead of soy sauce.
- Quinoa instead of couscous.
- Toasted pumpkin seeds instead of croutons on salad.
- Rice noodles or spaghetti squash instead of traditional pasta.
- A lettuce wrap instead of a sandwich.
4
Enjoy foods that are naturally gluten-free. It can be overwhelming to list all of the things you can’t have on a gluten-free diet. Instead, fill your plate with foods that you know are safe.^{[5]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source} You can eat:
- Fruits and vegetables
- Legumes, seeds, and nuts
- Eggs
- Meat, fish, and poultry (beware of breading and marinades)
- Dairy products
5
Look for a “certified gluten-free” label on packaged foods. Many packaged and processed foods will contain gluten unless these products have been certified gluten-free.^{[6]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source} Find certified gluten-free versions of the following foods (look for a "GF" on the packaging, which means it's gluten-free), or simply avoid them altogether.
- Beer.
- Bread and cereal.
- Cakes, pies, and cookies.
- Crackers and croutons.
- Gravies and gravy mixes.
- Pasta.
6
Always read ingredient labels. The best way to make sure that a food item is gluten-free is to carefully look over every ingredient. Make it a habit of carefully reading the ingredient labels of everything you eat.^{[7]XTrustworthy SourceNational Institute of Diabetes and Digestive and Kidney DiseasesHealth information from the National Institute of Diabetes and Digestive and Kidney Diseases, a division of the U.S. National Institutes of HealthGo to source}
- Be aware that “wheat-free” is not the same as “gluten-free.”
7
Beware of cross-contamination. Sometimes foods that would otherwise be gluten-free are prepared near foods that contain gluten. This can cause a reaction in individuals who are sensitive.^{[8]XResearch source} Examples of commonly contaminated foods include:
- Restaurant french fries
- Restaurant eggs (that might have been cross-contaminated with pancake batter)
- Oats and oatmeal (always choose certified gluten-free oats)
- Gluten-free pizza
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Method 2

Method 2 of 2:

Living a Gluten-free Lifestyle

1
Find the gluten-free aisle at your grocery store. As gluten-free diets become more and more popular, it has become easier to find gluten-free products in most grocery stores. Often these foods are collected in a special aisle.^{[9]XResearch source}
- Ask someone at your local grocery store to see if they can point you in the right direction.
If you don’t find the products you’re looking for at your local supermarket, don’t give up. A health food store is likely to carry a much wider range of gluten-free speciality products.^{[10]XResearch source}
3
Use gluten-free flour in your favorite recipes. Flour made from wheat is a traditional ingredient in baked goods, sauces, dough, and many other recipes. Fortunately, there are numerous gluten-free flour alternatives.^{[11]XResearch source}
- Almond flour is very versatile and can work for both sweet or savory dishes. Almond flour is totally grain-free so it is a good choice paleo diets.
- Amaranth flour works well for pizza crust or other savory dishes.
- Brown rice flour is very dense, so it works best mixed with other flours. Buckwheat flour mixed with brown rice flour makes great gluten-free waffles.
- You can purchase all-purpose gluten-free flour mixes that will work well in most recipes. This often contain brown rice flour, potato starch, and xantham gum.
4
Purchase a gluten-free cookbook. A good cookbook can get you started on gluten-free cooking at home. Browse your local bookstore to find a cookbook that suits your taste. A few examples include:
- Against the Grain by Danielle Walker
- 1000 Gluten-Free Recipes by Carol Fenster
- Betty Crocker Gluten-Free Cooking
5
Inquire about gluten-free options before attending a party. Before you attend a social gathering, it is wise to ask the host what will be available for you. At the very least, you can probably nibble on salads, vegetable plates, and corn tortilla chips.^{[12]XTrustworthy SourceNational Institute of Diabetes and Digestive and Kidney DiseasesHealth information from the National Institute of Diabetes and Digestive and Kidney Diseases, a division of the U.S. National Institutes of HealthGo to source} You may also want to:
- Bring a gluten-free dish to share.
- Pack a few snacks in your bag.
- Eat something before you go.
6
Ask a restaurant server about gluten-free options. Most servers will have a handle on which items from the menu will be gluten-free. Oftentimes, menus will have this information labelled as well.^{[13]XTrustworthy SourceNational Institute of Diabetes and Digestive and Kidney DiseasesHealth information from the National Institute of Diabetes and Digestive and Kidney Diseases, a division of the U.S. National Institutes of HealthGo to source} Some gluten-free restaurant options include:
- Fish tacos on corn tortillas
- Salad with balsamic vinaigrette
- Steak and steamed vegetables
- A side of potatoes or sweet potatoes
Do an internet search to find restaurants in your area that cater specifically to a gluten-free lifestyle. You may even be able to find a gluten-free restaurant guide for your area that lists many options.^{[14]XResearch source}
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