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Gluten Free

Looking for tips about healthy gluten free living? Need information about losing weight with a gluten free diet? You've come to the right place!

Gluten Intolerance: 21 Foods to Avoid

Adopting a gluten-free lifestyle is important if diagnosed with celiac disease. Learn which foods to should avoid and find a simple solution to a gluten-free diet!


For those diagnosed with celiac disease or gluten intolerance, eliminating gluten-containing foods is the only known treatment.

Without proper management, individuals with celiac disease are at risk of a number of health conditions. Serious and long-term consequences include nutrient deficiencies, osteoporosis, and anemia. Children can have developmental delays and stunted growth.

But what are gluten foods to begin with and what foods are high in gluten? Learn the basics of gluten intolerance, foods to avoid, and find a simple solution to a gluten-free diet!

Identifying Foods High in Gluten

Identifying which foods are high in gluten is important if having trouble digesting gluten. This includes individuals with Celiac disease or a gluten sensitivity.

Celiac disease is an autoimmune disease in which the body perceives gluten as harmful, attacks itself, and damage its own intestines. Ongoing and chronic damage to the lining can lead to a host of health concerns such as nutrient deficiencies.

Signs and symptoms may vary between children and adults. However, shared indicators of celiac disease mostly impact the digestive system and likely causes:

• Indigestion
• Diarrhea
• Constipation
• Abdominal pain and bloating
• Gas
• Nausea and vomiting

It is critical to consult with a healthcare professional if experiencing any of the above symptoms for a potential celiac diagnosis. If experiencing signs and do not test positive for celiac disease, individuals may identify themselves with a gluten sensitivity or intolerance.

For those living with Celiac disease or gluten sensitivity, adopting a gluten-free diet is the only known treatment. This can be achieved by knowing and eliminating these high-gluten foods.

Foods Naturally High in Gluten

Gluten is a protein found in a variety of grains. It helps food maintain their shape and acts as the glue to hold food together. According to the Celiac Disease Foundation, gluten-containing grains and their derivatives include:

1. Wheat
2. Varieties and derivatives of wheat, including durum, einkorn, emmer, farina, farro, graham, semolina, spelt, and wheat berries
3. Rye
4. Barley
5. Triticale
6. Malt in various forms, such as malted barley flour, extract, and syrup
7. Brewer's yeast
8. Wheat starch

Other Common Foods High in Gluten

The following foods are often prepared with the gluten-containing grains identified above:

9. Pastas and noodles: raviolis, ramen, couscous, udon, soba egg noodles
10. Breads and Tortillas: croissants, naan, bagels, flatbreads, cornbread, flour tortillas, breadcrumbs, rolls
11. Crackers and Chips: pretzels, graham crackers, Wheat Thins, multi-grained chips
12. Baked goods and pastries: donuts, cakes, cookies, pie crusts, brownies
13. Cereals: granolas, breakfast cereals, oats*
14. Breakfast foods: pancakes and waffle mixes, French toast, biscuits
15. Sauces and gravies: soy sauce, cream sauces made with a roux
16. Soups: especially cream-based soups that use flour as a thickening agent
17. Salad dressings and marinades: especially if including malt vinegars
18. Granola and protein bars
19. Meats: meat substitutes, lunch and pre-seasoned meats
20. Malted beverages: beers, ales, lagers, malt milkshakes
21. Candy and candy bars

*Though oats are generally considered safe, they are often manufactured in food plants that also process wheat. This can subsequently increase the risk of cross-contamination.

Common Considerations

The protein can also be transferred into foods via cross-contamination and found in products beyond high-gluten foods:

• Cross-Contamination
Like oats, naturally gluten-free foods can become contaminated through cross-contact. This often occurs when sharing utensils, cooking and storing environments.

Common places where crosscontact can occur include toasters, fryers, and cutting boards. Other foods that can be contaminated easily include foods include pizza, French fries, and baked goods.

• Going Beyond High-Gluten Foods
There are numerous non-food sources that may contain gluten, including nutritional and herbal supplements, medications, and cosmetics. Always consult with a healthcare professional and read labels before taking any sort of questionable product.

Going Gluten-Free With BistroMD

Since gluten is widespread in the food supply, going gluten-free requires attention of food labels and cross-contamination. Successful elimination in itself may come with substantial pressure. Add on the desire of weight loss whilst ensuring adequate nutrient intake, stress may only be exacerbated.

But effectively following a nutritious, gluten-free diet will come easy and naturally with bistroMD's Gluten-Free Program. By entrusting in bistroMD, receive the following:

• Peace of mind:
All meals are tested to the Food and Drug Administration gluten-free standard, or 20 parts per million (ppm) or less. They are free of wheat, rye, or barley. BistroMD experts combine the requirements of a gluten-free diet with nutrients to facilitate weight loss and sustain a healthy lifestyle.

• Great-tasting gluten-free meals without the hassle:
BistroMD takes care of all the work, including the grocery shopping, cooking, and cleaning! Meals are also created with fresh and all natural ingredients.

• Delicious entrees delivered straight to your door:
From breakfast to dinner, there are numerous entree choices for all times of the day. Delicious and nutritious meal options include sliced ham with mustard maple sauce, and jerk spiced tilapia with mango pineapple salsa. (Need we say more?)

Truly with bistroMD meals, never feel limited of gluten-free options, robbed of flavor, or deprived of nutrients!

• And the option of snacks:
BistroMD also offers EATS, or essential and tasty snacks, to offer convenience and ward off cravings. Gluten-free snack selections include salted caramel pecan bars and southwest nacho chili crisps.

• A customized program:
After choosing meal and snack preferences, a team of Registered Dietitians create a customized program to meet individual nutrition needs. A weekly menu will be generated, which can be reviewed and edited on an ongoing basis.

• Ongoing support and resources:
Interact with founding physician Dr. Cederquist herself though webinars and social media. Members can also schedule consultations with a personal dietitian and receive one-on-one support via email, phone, and online chat. Weekly program materials, newsletters, and medical records are provided, too. Truly, the entire bistroMD team offers ongoing and endless support from the very beginning!

Ultimately, there is so much to gain and only one thing to lose with bistroMD. (The weight while sustaining and enjoying a gluten-free diet!)

Written By Christy Zagarella, MS, RDN. Published on October 03, 2018. Updated on March 19, 2019.


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