For those who suffer from a sensitivity to gluten, ingesting even a small amount of this protein can cause serious stomach problems. Gluten is commonly found in foods that contain wheat, rye or barley. For those looking to cut back or eliminate gluten from their diet, learning the wide range of foods that contain gluten can be difficult.
Instructions
1. Look for allergen warnings. The FDA now requires food packaging to state in bold letters any of the eight main allergens (milk, eggs, peanuts, tree nuts, fish, shellfish, soy and wheat) in the ingredients. If you see wheat listed, the food contains gluten.
2. Read the full list of ingredients. You are looking for wheat, rye or barley. Other grains such as bran, bulgur, wheat germ and millet also can contain gluten. Gluten is also used as a food additive, so read each label carefully. It is not uncommon to see gluten in ketchup, salad dressing or ice cream.
3. Examine the label/packaging for terms such as "gluten-free" to ensure the product was produced with gluten-conscious consumers in mind.
4. Ask your doctor whether oats are OK for you. Scholarship on oats in a gluten-free diet is divided, because not enough studies have been done. Some people who are sensitive to gluten can tolerate oats, while others cannot.
5. Be aware of ingredients that contain trace amounts of gluten. For example, wheat flour is used to make wheat starch, which in turn is used to make maltodextrin, glucose syrup, and even caramel color. Depending on your tolerance for gluten, even foods with trace amounts of gluten like these can upset your stomach.
6. Shop in the natural-foods section of your grocery store to find gluten-free foods.
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