Gluten is a protein found in wheat, barley, rye and other grains. It gives elasticity to dough, helping it rise and keep its shape. For people with celiac disease or non-celiac gluten sensitivity, consuming gluten triggers an immune response that damages the small intestine. This can cause symptoms like abdominal pain, bloating, diarrhea and constipation. The only treatment is a strict lifelong gluten-free diet.
While gluten-free diets were once very limited, gluten-free options have expanded dramatically in recent years. In addition to naturally gluten-free foods like fruits, vegetables, lean meats, fish, beans, nuts and seeds, there are now many products made with gluten-free grains and starches like rice, corn, quinoa, amaranth, buckwheat and potato.
So what foods contain gluten, but not wheat? There are several gluten-containing grains and starches that are wheat-free:
Barley
Barley is a gluten-containing grain that is commonly used to make beer and other malted beverages. It has a chewy texture and nutty flavor. Barley contains gluten but does not contain wheat.
Some foods and products containing barley include:
– Pearl barley – whole barley grains with the outer husk removed. It is a common ingredient in soups and stews.
– Barley flour – ground barley used in baking.
– Barley malt – germinated and dried barley used to make beer and whiskey. Anything malt-flavored likely contains barley.
– Barley extract – barley essence extracted and used as a flavoring.
– Miso – a fermented Japanese seasoning made with barley and soybeans.
– Soba noodles – thin Japanese noodles often made from buckwheat and barley flour.
So beer, malt vinegar, malt sweets and other malted foods are not gluten-free, even though they do not contain wheat. Barley must be avoided on a gluten-free diet.
Rye
Rye is a grain closely related to wheat and barley. It has a strong, earthy flavor and is used to make rye bread, crispbread, crackers, cereals and alcoholic beverages. Rye contains gluten but does not contain wheat.
Foods and products made with rye include:
– Rye bread – Made with rye flour, it has a dense texture.
– Rye flour – Ground rye grains used for baking.
– Pumpernickel bread – A dark rye bread made with coarsely ground rye.
– Rye cereals – Such as rye flakes and rye puffs.
– Ryvita crispbread – Thin, crunchy rye crackers.
– Sourdough rye – Rye bread made using a fermented starter.
– Rye whiskey – Whiskey distilled from rye rather than other grains.
– Rye pasta – Pasta noodles made using a blend of rye and wheat flours. These are not gluten-free.
Rye must be avoided on a strict gluten-free diet. Check labels to look for hidden rye ingredients.
Oats
Oats are commonly eaten for breakfast as oatmeal or granola, but they also show up in many other products. Oats do not naturally contain gluten, but are often contaminated with gluten grains during growing or processing.
Some foods and products containing oats include:
– Oatmeal – Made from steamed and rolled oats. Be sure to choose certified gluten-free oats.
– Granola – Often contains oats along with nuts, dried fruit and honey or maple syrup. Check labels for gluten-free status.
– Oat flour – Gluten-free oat flour can be used for baking.
– Oat bran – The outer layer of the oat groat. It is high in fiber.
– Oat milk – A vegan milk alternative made by soaking oats in water.
– Muesli – A raw cereal mix often containing oats, nuts, seeds and dried fruit.
– Oatcakes – A flat savory cracker made from oatmeal.
– Oat bread – Bread made using oat flour.
– Oatmeal cookies – Chewy cookies made with oats.
– Beer – Some beers are flavored with oats, like oatmeal stout. These contain gluten.
Only certified gluten-free oats are safe for a gluten-free diet, as regular oats are frequently cross-contaminated.
Spelt
Spelt is an ancient grain related to wheat. It contains gluten but does not contain modern wheat. Spelt has a nutty flavor and can be used in many of the same ways as wheat-based flour.
Foods containing spelt include:
– Spelt bread – Made from spelt flour, it has a dense, hearty texture.
– Spelt pasta – Noodles made from spelt flour.
– Spelt crackers – Crispy crackers made with spelt flour.
– Spelt flour – Ground spelt kernels used for baking.
– Spelt berries – The whole spelt kernel. It can be cooked and eaten like rice or other whole grains.
– Spelt tortillas – Flatbread made with spelt flour.
– Spelt cereal – Breakfast cereal made from toasted spelt grains.
While spelt does not contain modern wheat, it does contain gluten and is not safe for a gluten-free diet.
Triticale
Triticale is a hybrid grain produced by crossing wheat and rye. It was created to have the high yield and disease resistance of wheat combined with the hardiness and flavor of rye. Triticale contains gluten from both its wheat and rye parent grains.
Foods containing triticale include:
– Triticale flour – Ground triticale used for baking bread, crackers, cereals and other products.
– Triticale berries – The whole triticale kernel that can be cooked and eaten like other grains.
– Triticale bread – Bread made with triticale flour. It has a texture similar to rye bread.
– Triticale cereal – Breakfast cereals can incorporate both triticale flakes and flour.
– Pasta – Some pastas and noodles may use triticale flour.
– Tortillas – Flatbreads can be made using triticale flour.
While triticale offers a robust flavor profile, it contains gluten and must be avoided on a strict gluten-free diet. Check ingredient labels carefully for triticale.
Malt
Malt is barley that has been sprouted, dried and processed. It lends a rich, warm, sweet flavor. Different types of malt are used in both food and beverages. Because malt is made from barley, it contains gluten.
Foods and products containing malt include:
– Malt extract – A concentrated, syrupy barley extract used for flavoring.
– Malt vinegar – Vinegar flavored with barley malt. Not gluten-free.
– Malt beverages – Malted shakes and ovaltine contain barley malt.
– Malt flavoring – Used in candies, baked goods, cereals and snacks. Always contains gluten.
– Beer – Most beers are made with barley malt. Exceptions include gluten-removed beers made from sorghum, rice or corn.
– Whiskey – Some whiskeys, especially Scotch, use malted barley. Check labels.
– Malt loaf – A sweet British bread made with malt extract.
Any food or product labeled malt, malted or malty contains gluten and should be avoided on a strict gluten-free diet.
Brewer’s Yeast
Brewer’s yeast is a byproduct of the beer-brewing process. It is used as a nutritional supplement and flavoring agent. Brewer’s yeast is derived from the barley or wheat used to make beer. Therefore, brewer’s yeast contains gluten and is not suitable for a gluten-free diet.
Some products that contain brewer’s yeast:
– Brewer’s yeast tablets – Taken as supplements for the B-vitamins and minerals they provide. Not gluten-free.
– Brewer’s yeast flakes – Sprinkled on popcorn and other foods as a flavor enhancer. Contain gluten.
– Beer – Obviously contains brewer’s yeast, along with barley and wheat.
– Vegemite/Marmite – Spreadable condiments made from brewer’s yeast extract. Not gluten-free.
Instead of brewer’s yeast, choose nutritional yeast flakes for gluten-free cooking and supplementation. Nutritional yeast is made from sugar cane or beet molasses, not from gluten grains. It provides a similar savory, cheesy umami flavor.
Seitan
Seitan is made from wheat gluten and water. It has a firm, meaty texture and is commonly used as a plant-based substitute for chicken, beef or pork in vegetarian and vegan dishes.
While seitan provides protein, it is entirely made from wheat gluten. It is not gluten-free and cannot be eaten on a gluten-free diet.
Some foods containing seitan include:
– Seitan chicken – Shaped to replicate chicken breast or tenders.
– Seitan beef crumbles – For use in place of ground beef.
– Seitan hot dogs – Meatless hot dogs made from wheat gluten.
– Seitan deli slices – Imitation lunch meats like ham, roast beef and turkey.
– Seitan kebabs – Plant-based meat skewers using seitan.
Instead of seitan, meatless protein options for a gluten-free diet include beans, lentils, tofu, tempeh, nuts, seeds and high-protein vegetables like peas.
Couscous
Couscous is a type of pasta made from semolina wheat flour. Traditional couscous is rolled and steamed wheat semolina. It has a light, fluffy texture and serves as a base for meat, vegetable and sauce dishes.
While couscous does not contain gluten itself, it is made from wheat. Therefore, traditional couscous is not safe for a gluten-free diet.
Some preparations containing glutenous couscous include:
– Couscous salad – Cold salad with couscous, vegetables and dressing or sauce.
– Couscous pilaf – Couscous cooked in broth with vegetables and/or meat.
– Stuffed peppers – Bell peppers filled with spiced couscous and meat or chickpeas.
– Tabouleh – Levantine salad with couscous, parsley, tomatoes and lemon.
Gluten-free alternatives to couscous include quinoa, buckwheat groats and chickpea-based couscous. These provide a similar light and fluffy texture when steamed.
Soy Sauce
Soy sauce is a popular condiment made from fermented soybeans and wheat. It has a salty, umami flavor and is used throughout Asian cuisines. Because it contains wheat, regular soy sauce is not gluten-free.
Foods containing soy sauce:
– Sushi
– Stir fries
– Teriyaki sauce
– Marinades and dipping sauces
– Soy glazed meat, fish or vegetables
– Fried rice dishes
To enjoy Asian cuisine on a gluten-free diet, choose tamari instead of soy sauce. Tamari is made only from soybeans with no wheat. It has a slightly thicker, richer taste compared to soy sauce. Other gluten-free substitutions include coconut aminos, liquid aminos or gluten-free soy sauce.
Foods That Do Not Contain Gluten or Wheat
Many healthy, nutritious foods are naturally gluten-free and wheat-free. Focusing your diet around these gluten-free whole foods ensures variety and nutrition.
Proteins
– Beans, lentils and legumes
– Nuts and seeds
– Eggs
– Fish and seafood
– Meat and poultry
– Whey protein powder
Dairy
– Milk
– Yogurt
– Cheese
– Butter
Fruits and Vegetables
– All fresh fruits
– All fresh vegetables
– Frozen fruits and vegetables
– Canned fruits and vegetables
Grains and Starches
– Rice
– Quinoa
– Corn
– Buckwheat
– Potato
– Tapioca
– Arrowroot
– Amaranth
– Millet
– Teff
– Sorghum
– Nut flours (almond, coconut)
| Gluten-Free | Not Gluten-Free |
|---|---|
| Quinoa | Barley |
| Corn | Rye |
| Potato | Wheat |
Conclusion
While wheat contains gluten, there are several other gluten-containing grains and ingredients that must be avoided on a gluten-free diet. These include barley, rye, malt, brewer’s yeast, couscous, seitan and soy sauce. Reading labels carefully and looking for hidden sources of gluten ensures safety while living gluten-free. Focusing on naturally gluten-free whole foods like produce, lean proteins, dairy and gluten-free grains provides great variety and nutrition. With some adjustments, it is possible to thrive on a gluten-free diet.
