**Gluten is a protein found inside certain grains. The main three grains are Wheat, Barley, and Rye.**

Some may instantly know that pasta, bread, and baked goods are the main culprits. However, many foods may surprise you. They certainly surprised me. This isn’t an exhaustive list; here are some foods that contain gluten.

Gluten-containing grains/varieties:

Wheatberries

Durum

Emmer

Semolina

Spelt

Farina

Farro

Graham

KAMUT (Khorasan wheat and Einkorn)

Rye

Barley

Triticale

Brewer’s Yeast

Wheat Starch

Baked goods – cakes, cookies, muffins, pie crusts, brownies.

Breads – croissants, pita, naan, bagels, flatbreads, cornbread, potato bread, muffins, donuts, rolls

Breakfast foods – pancakes, waffles, French toast, crepes, and biscuits

Cereals – look at ingredients closely. Corn flakes and rice puffs often contain malt extract. Oat cereals may not always use gluten-free oats.

Crackers – pretzels, goldfish, graham crackers, animal crackers, crispbread.

Croutons

Food Coloring

Flour tortillas

Malt - includes malted barley flour, malted milk, milkshakes, malt extract, malt syrup, malt flavoring, and malt vinegar.

Noodles - ramen, udon, soba, chow mein, egg noodles.

Panko and regular breadcrumbs

Pasta – ravioli, dumplings, couscous, gnocchi

Roux

Salad Dressings and marinades – may contain malt vinegar, soy sauce, or flour.

Sauces – flour is often a thickener, especially in cream-based sauces.

Soups – flour is often used as a thickener - especially in cream-based soups. Noodles will also likely contain gluten.

Soy Sauce – made with wheat.

Stuffings/dressings

Teriyaki marinade/Sauce – soy is usually an ingredient.

**Foods that MAY contain gluten:**

Make sure to check labels or ask the manufacturer or restaurant staff if you have any questions.

Candy or candy bars

Cheesecake filling – some recipes use flour.

Eggs served at restaurants – some restaurants put pancake batter in their omelets and scrambled eggs (eggs naturally are gluten-free)

Energy bars/granola bars – most use oats that are not gluten-free

French fries – often coated in flour or risk of cross-contamination

Imitation seafood – “Krab” is often found in sushi

Meat substitutes – veggie burgers, vegetarian sausage, imitation bacon

Multi-grain or “artesian” tortilla chips or tortillas

Potato Chips – some may contain malt vinegar or wheat starch

Pre-seasoned or pre-prepared meats – found at grocery stores in prepared sections or butcher counters

Processed lunch meats

Self-basting poultry

Starch or Dextrin – sometimes found on meat and could contain gluten.

**Alcohol containing gluten:**

Obviously, teens shouldn’t drink alcohol, but I wanted to include it anyway.

Beers, lagers, malt beverages, and malt vinegar

Some dessert wines or bottled wine coolers may contain added coloring or flavoring that contains gluten.

* Distilled alcoholic beverages are generally gluten-free. *

A lot of this research came from the Celiac Disease Foundation. Their website has a ton of helpful information for those struggling with Celiac Disease. Here is a link to their website: Celiac Disease Foundation

What is gluten?

WHERE DO WE BEGIN?