The Basic Gluten-Free Diet

Ground rule 3: Stop and look for words that indicate gluten. 

  • Wheat in all forms, including bulgur, durum, couscous, farina, einkorn, graham, semolina, spelt, freekeh, kamut, wheat germ/bran, hydrolyzed wheat protein, triticale, seitan and wheat berry.
  • Barley in all forms, including barley grass, malt, malt flavoring, malt extract, malted milk and malt vinegar.
  • Oats that are NOT labeled gluten-free or in products that are NOT labeled gluten-free.
  • Brewer’s yeast.
  • Beer, unless it’s specifically labeled gluten free.
  • Soy sauce (unless specifically labeled gluten free).
  • Any product with a “Contains Wheat” statement at the bottom of the ingredients list (exception is wheat starch, which you can read more about here).

Ground rule 4: Don’t let these ingredients slow you down

Continue reading to learn about ingredients that should give you pause and about USDA-regulated foods.

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