The most common source of gluten is wheat flour (this includes "white" flour). Wheat flour is used to make many baked goods, including breads, pastas, cereals, pastries, and pizza dough. Gluten is also found in many foods that you might not think would have it. You will need to read food labels to look for gluten in everything you eat. But your diet does not need to be boring. Many foods are naturally gluten-free. And many foods commonly made with wheat flour now come in gluten-free forms.
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Foods to stay away from
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Foods you can eat
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Bread, cereals, pasta, pastries, couscous, or pizza dough made with wheat flour (including white flour, farina, farro, emmer, durum, graham, and semolina)
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Bread, cereals, pasta, pastries, or pizza dough made with rice flour, almond flour, beans, potatoes, and other gluten-free substitutes
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Foods containing rye, barley (including malt), spelt, kamut, triticale, brewer's yeast, and bulgur
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Foods containing corn, cassava, rice, amaranth, buckwheat, millet, quinoa, arrowroot, teff, soy, and tapioca
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Processed meats
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Fresh meats and seafood (beef, chicken, turkey, lamb, pork, fish, shellfish), beans, and tofu
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Some dairy products with additives
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Many plain dairy products
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Many sauces, gravies, dressings, and condiments, including traditional soy sauce
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Vinegar, oils, and gluten-free substitutes
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Some granola bars and energy bars
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Granola bars and energy bars labeled "gluten-free"
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Some beers and spirits
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Wine, and gluten-free beers and distilled spirits
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Some soups
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Gluten-free soups
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Fruits and vegetables that are fried or breaded
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Fresh fruits and vegetables
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Many packaged foods
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Packaged foods labeled "gluten-free"
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Oats (check with your healthcare provider)
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Gluten-free oats
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Communion wafers
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Gluten-free communion wafers
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