For people with celiac disease, gluten must be completely avoided, since even small traces can damage the intestines and trigger symptoms. Here are some key points that may help:
Foods to Avoid (contain gluten)
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Wheat (all forms: white, whole wheat, spelt, durum, semolina, kamut)
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Barley
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Rye
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Malt (often from barley, used in flavorings, syrups, beer)
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Brewer’s yeast (if derived from barley)
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Oats (unless certified gluten-free, as most oats are contaminated during processing)
Foods That Are Naturally Gluten-Free
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Fresh fruits and vegetables
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Meat, poultry, fish, and seafood (unprocessed)
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Eggs
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Legumes (beans, lentils, chickpeas, peas)
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Nuts and seeds
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Dairy products (milk, cheese, yogurt — check for additives)
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Gluten-free grains: rice, corn, quinoa, buckwheat, millet, sorghum, amaranth, teff
Safe Alternatives
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Gluten-free flours: rice flour, almond flour, coconut flour, chickpea flour, potato flour, tapioca starch
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Gluten-free breads and pastas: made from rice, corn, or legumes
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Certified gluten-free oats: safe in moderation for most people
Cross-Contamination Precautions
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Use separate cutting boards, toasters, and utensils for gluten-free foods
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Clean surfaces thoroughly before preparing gluten-free meals
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Store gluten-free foods separately from regular bread/pasta
Extra Tips
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Always read labels — gluten hides in soy sauce, soups, salad dressings, seasonings, and even candy.
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Look for “certified gluten-free” labeling.
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Be cautious when eating out; ask restaurants about gluten-free preparation.
