Gluten‑Free Diet Guide: Foods to Avoid (Wheat, Barley, Rye) and Safe Alternatives (Fruits, Vegetables, GF Grains)

Celiac disease, non‑celiac gluten sensitivity, and wheat allergy require strict gluten avoidance. Gluten = storage proteins (gliadin/glutenin) in wheat, barley, rye, and their hybrids.

Strictly Avoid (Contain Gluten)

• Wheat: All varieties (spelt, kamut, farro, durum, semolina, einkorn, emmer). Bread, pasta, cereals, baked goods, couscous, seitan.
• Barley: Malt, malt vinegar, malt extract, beer, malted milk, soups/stews.
• Rye: Rye bread, pumpernickel, rye crackers, rye whiskey.
• Triticale: Wheat‑rye hybrid.
• Oats: Only certified gluten‑free oats (≤20 ppm); standard oats cross‑contaminated.
• Processed foods: Soy sauce (use tamari), sauces, gravies, processed meats, seasonings, bouillon, communion wafers, medications/supplements (check excipients).

Naturally Gluten‑Free (Embrace)

• All fresh fruits, vegetables, herbs.
• Unprocessed meat, poultry, fish, eggs.
• Legumes, nuts, seeds.
• Dairy (plain milk, yogurt, cheese).
• GF grains/flours: Rice, corn, quinoa, buckwheat, millet, sorghum, teff, amaranth, certified GF oats.
• GF flours: Almond, coconut, cassava, chickpea, rice, tapioca, potato starch.
• GF pasta (corn, rice, quinoa, lentil), bread, crackers, baking mixes.
• Most condiments (ketchup, mustard, mayo, vinegar) – verify label.

Cross‑Contamination Prevention

• Separate toaster, colander, cutting board, utensils.
• Dedicated GF prep area.
• Ask restaurants about dedicated fryers, prep surfaces.

Label Reading

“Gluten‑free” label (FDA: <20 ppm). “Wheat‑free” ≠ gluten‑free. Check allergen statement: “Contains wheat.” Barley/rye not in top 9 allergens; must read ingredient list.