Individuals with gluten sensitivity are allergic to a protein found in wheat, barley and rye. Living gluten-free is made difficult because many of these ingredients are hidden in processed foods. It can also be difficult to find accurate information on the gluten status of foods online, and some foods that may be gluten-free today might not be tomorrow without warning, and vice versa.
For those with a sensitivity to gluten, or others looking to minimize or cut gluten in their diets, we have a handy list of ingredients to avoid to be on the safe side!
Ingredients to Avoid:
Brewer’s Yeast, Bulgur, Couscous, Durum, Einkorn, Kamut, Rye, Semolina, Spelt, Triticale, Wheat, Wheat Protein, anything malted in barley (Maltodextrin is OK if food is Canadian, otherwise the source must be checked)
Red Flags on Labels:
Artificial Flavour, Natural Flavour, Garlic Powder, Onion Powder, Plant Protein, Spice, Vegetable Protein
These labels are ambiguous and do not state their source. They may not have gluten, but you must always contact the manufacturer to confirm.
Items Allowed:
Corn starch, Wine/distilled alcohols and cordials (check labels for preservatives and dyes), gluten-free beers, Flavor extracts (like vanilla extract), Vanilla, Vinegar (except malt)
Unfortunately, some people who are sensitive to gluten also develop lactose intolerance. For some, this may be temporary and the lactose-intolerance will disappear once gut villi regenerate.
Let us know in the comments if you have any of your own suggestions!
The information in this post was sourced from the University of Guelph Student Cookbook.
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