What isn't Gluten Free

Cooking gluten free can be stressful because most people don’t know what foods have gluten in them or what substitutions they can do to make their recipes gluten free. Below is a cheat-sheet for going gluten-free.

These are NOT gluten-free:
- Recipes that use flour (bleached white flour, whole wheat, cracked wheat, barley, semolina, spelt, kamut, triticale) or vital wheat gluten.
- Semolina, spelt, whole wheat pasta, and cous cous.
- Brats, meats, or sausage cooked in beer (beer is not gluten-free).
- Malt vinegar, malt flavorings and barley malt.
- Recipes that call for breadcrumbs, breaded coatings, flour dredging, bread and flat bread, croutons, bagels, croissants, flour tortillas, pizza crust, graham crackers, granola, cereal, cookie crumbs, pie crust, crackers, pretzels, toast, flour tortillas, wraps, or pita bread.
- Barley enzymes used in malt, natural flavors, chocolate chips, and dessert syrups (and even some brown rice syrups).
Gluten can be sneaky because companies will often use it as filler.
Hidden gluten can be found in:
- Gravy, broth, bouillon, soy sauce, canned and prepared soups – especially cream soups, marinades, sauces, salad dressings, cured meats, sausage, hot dogs, sausages and burgers, flavored and herb cheeses, spice blends (including curry powder), dry mustard, tomato paste, sweeteners, confectioner's and brown sugar, beverages, herbal teas (watch for barley), roasted, flavored, or spiced nuts, jerky, flavored yogurts and puddings, some chocolate and chocolate chips, cocoa mixes, flavored vinegars, and in some ice cream and frozen desserts.

Always read labels or call the manufacturer to find out if the product is gluten-free.