Identifying gluten in your foods can be very challenging. Gluten comes in so many different forms and under so many different names that the average person can easily become confused.
We all know to avoid wheat, barley and rye, but are these the only places to find gluten?
Following is a list of food containing gluten that you may not be aware of:
- Spelt, kamut, triticale (a combination of wheat and rye), durum, farina, cake flour, matzo (or matzah), bran, couscous, semolina — all are forms of wheat or gluten!
- More forms of wheat: Orzo, couscous, einkorn, farro, seitan, and freekah
- Wheat starch, modified wheat starch, hydrolyzed wheat protein and pre–gelatinized wheat
- Barley malt syrup, malt extract, malt flavoring and malt vinegar.
- Licorice, imitation crab meat, beer, most is fermented from barley.
- Any breaded food or vegetables
- Processed foods containing soy sauces or teriyaki sauces
Also, gluten MAY BE found in some of the following:
- Dextrin, flavorings, modified food starch and caramel coloring
- Oats (unless specifically marked gluten free)
- Processed cheeses
- Seasoning, seasoning mixes and soy sauces
- Hydrolyzed vegetable protein (HVP) and Hydrolyzed plant protein (HPP)
- Artificial or natural flavorings
Gluten can also be found in the following non-food items:
- Pharmaceuticals, including some vitamins
- Lotions, Soaps, Face washes, Shampoo, Hair Products, Hair Spray, Makeup and other cosmetics, Play dough and other clay modeling toys, Dental pastes and creams
Do not become overwhelmed at the lists above. With a little work, you can quickly become familiar with these “hidden” names. Personally, I avoid processed foods — especially those with ingredients I am unfamiliar with.
As a substitute, try some of the following gluten free grains:
- Amaranth, Buckwheat, Cornmeal, Job’s Tears, Millet, Montina Ryegrass, Gluten Free Oats, Quinoa, Rice, Sorghum, and Teff
- See my mini-website: Gluten Free Grains for more info and recipes
NOTE: For more information, check out:
- About.com, Jane Anderson’s article: Seven Grain Products That Can Fool You (and Make You Sick)