Gluten is a protein found in grains such as wheat, barley, and rye. It is what gives bread and other baked goods their chewy texture and helps them hold their shape. However, for those who are sensitive to gluten or have celiac disease, it can be harmful to consume.

If you’re trying to eliminate gluten from your diet, it’s important to be aware of all the sources of gluten. Here are some common sources of gluten to watch out for:

  1. Wheat: This is the most common source of gluten and can be found in a variety of foods, including bread, pasta, cereals, and pastries.
  2. Barley: Barley is often used in beers, malt vinegar, and some cereals.
  3. Rye: Rye is used in some breads and can be found in certain beers and whiskeys.
  4. Malt: Malt is made from barley and is often used in malt vinegar, malt extract, and some cereals.
  5. Durum: This is a type of wheat that is often used to make pasta.
  6. Semolina: This is another type of wheat that is often used in pasta and couscous.
  7. Spelt: This is a type of wheat that is sometimes used in bread and other baked goods.
  8. Kamut: This is a type of wheat that is sometimes used in bread and other baked goods.
  9. Triticale: This is a hybrid of wheat and rye and can be found in some breads and cereals.

In addition to these sources, gluten can also be found in some unexpected places. Here are some hidden sources of gluten to be aware of:

  1. Soy sauce: Many brands of soy sauce contain wheat, so it’s important to check the label or opt for a gluten-free brand.
  2. Licorice: Some types of licorice are made with wheat flour, so it’s important to check the label or opt for a gluten-free brand.
  3. Soups: Some soups and broth contain wheat flour as a thickening agent, so it’s important to read the label or opt for a gluten-free brand.
  4. Salad dressings: Some salad dressings contain malt vinegar or wheat-based stabilizers, so it’s important to check the label or opt for a gluten-free brand.
  5. Processed meats: Some processed meats, such as deli meats and hot dogs, contain wheat as a filler, so it’s important to check the label or opt for a gluten-free brand.
  6. Medications: Some medications and supplements use wheat-based fillers, so it’s important to check with your doctor or pharmacist to ensure that the medications you are taking are gluten-free.

Eliminating gluten from your diet can be challenging, but with careful label reading and awareness of hidden sources of gluten, it is possible. It’s also important to work with a healthcare professional to ensure that you are meeting your nutritional needs while avoiding gluten.