The ‘No-No’ Food List

Living a gluten-free lifestyle in a gluten-filled world can be complicated, but I learned to concentrate on the foods we could eat – seemed a less daunting task – rather than the dreaded ‘No-No’ list. It was overwhelming at first, but with time, lots of label reading and phone calls to food companies, it became second nature. Fortunately, a lot has changed with labeling in the last five years, so most of the tricky wheat ingredients are now clearly defined.

If in doubt, call the 800 number on the package, and ask, point blank, if their product contains wheat, barley or rye. In the last few years, larger food manufacturers have moved to using corn or soy based thickeners in lieu of wheat.

Check the label for any of the following:

  • atta flour
  • barley
  • barley grass
  • barley malt
  • bran
  • bread flour
  • brewer’s yeast
  • bulgur
  • caramel color
  • dinkle (spelt)
  • durham
  • einkorn
  • emmer (durham wheat)
  • farina
  • farro
  • flour
  • food starch
  • fu (a dried form of gluten)
  • gliadin
  • gluten
  • gluten peptides
  • glutenin
  • graham
  • hydrolyzed wheat gluten
  • hydrolyzed wheat protein
  • kamut
  • maida (Indian wheat flour)
  • malt
  • malt vinegar
  • matzah/matso
  • mir (wheat-rye cross)
  • natural flavors
  • rye
  • seitan
  • semolina
  • spelt
  • starch
  • thickeners
  • triticale
  • wheat
  • wheat bran
  • wheat germ
  • wheat grass
  • wheat starch

Double-check the labels of the following items, because some brand-name items may contain gluten, while their competitor or the off-brand version does not.

  • cereal (LOTS of naturally gluten-free cereals out there!)
  • bouillon
  • coating/breading mixes (look for gluten-free versions)
  • communion wafers
  • condiments
  • couscous
  • croutons
  • french fries (watch out for “caramel coloring”)
  • glue used on some envelopes, stamps, and labels
  • gravies (jarred, dry packet mix)
  • ice cream
  • imitation fish
  • lunch meats (look for gluten-free versions)
  • marinades
  • medications and supplements
  • oats (naturally gluten-free, but frequently contaminated – check the label)
  • panko bread crumbs
  • pilafs
  • prepared foods (frozen, heat-and-eat)
  • salad dressings (look for gluten-free versions)
  • sauces (jarred, dry mix packets)
  • self-basting poultry
  • soups (look for gluten-free versions)
  • soy or rice drinks (may contain barley malt or malt enzymes)
  • soy sauce (look for wheat-free versions)
  • spice mixtures (use wheat for anticaking agent)
  • syrups (flavored)