New to gluten-free living?
Here's a printable quick start guide on how to begin a gluten-free diet.
Karina's Gluten-Free Cheat Sheet
by Karina Allrich
Foods to avoid on a gluten-free diet:
Gluten is the elastic protein found in wheat, rye, and barley (including durum, einkorn, graham, semolina, bulgur wheat, spelt, farro, kamut, and triticale). Commercial oats may also contain gluten due to cross contamination in processing (see more on gluten-free oats below).
Recipes that use wheat flour (bleached white flour, whole wheat flour, cracked wheat, wheat bran, barley flour, semolina, durum, spelt, farro, kamut, triticale) or vital wheat gluten are not gluten-free.
Semolina, durum, spelt and whole wheat pasta, including cous cous, ramen noodles, and some soba noodles, are not gluten-free.
Beer, ale and lager are not gluten-free. Foods cooked in beer- such as brats, meats and sausage, etc- are not gluten-free.
Malt vinegar, malt flavorings and barley malt are not gluten-free.
Recipes calling for breadcrumbs, breaded coatings, fried onion rings, flour dredging, bread and flat bread, croutons, bagels, croissants, flour tortillas, pizza crust, graham crackers, granola, cereal, wheat germ, wheat berries, cookie crumbs, pancake mix, pie crust pastry, crackers, pretzels, toast, flour tortillas, sandwich wraps and lavash, or pita bread are not gluten-free.
The vegan protein sub seitan (made with vital wheat gluten) is not gluten-free; and some tempeh is not gluten-free (you must check). Flavored tofu may or may not be gluten-free due to seasoning. Injera bread (traditionally made from teff flour) and Asian rice wraps may be gluten-free, but are not necessarily gluten-free (check labels, always).
Barley enzymes used in malt (and some "natural flavors") are not gluten-free (check beverages, chocolate chips, coffee, teas, dessert syrups, brown rice syrup).