Gluten is a substance that is present in wheat and non-wheat foods. Some people have allergies to gluten and must avoid it in their diet. As gluten is present in many foods, and it is an added ingredient even in non-wheat items, it can be difficult to know what is safe to eat.
Bread and Bread Items
Most breads contain wheat flour, which is rich in gluten. Some breads may specifically state they are gluten-free, but the majority are high in gluten content, including bagels, buns and baguettes, and pizza crust.
Baked Items
Baked items such as cakes, donuts, cookies and muffins are usually made from wheat flour, which contains gluten, unless otherwise specified.
Flours
Flour, including all-purpose flour, cake flour, bread flour and self-rising flour, is generally made from wheat and gluten-rich. Flour made from rye also contains gluten. Fried or breaded items like fried chicken and breaded fish contain flour and, as a result, gluten. Gluten-free flour is available, including flour made from soya, rice, potato, millet, cornmeal and almonds.
Chips
Many chips use gluten as an added flavoring. It is important to check the ingredients for added gluten or gluten extracts.
Flavorings, Spices and Sauces
Gluten can be an added ingredient in many household condiments, sauces, spices, and even gravy. Look for ingredients such as malt extract or artificial flavoring, baking powder, and modified starch, all of which may contain gluten.
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