In recent years, gluten has become one of the most talked-about topics in nutrition. Many people adopt gluten-free diets because of intolerance, celiac disease, or even by choice, believing it improves overall health.
But what actually contains gluten? Is it just bread and pasta, or are there other hidden sources?
In this article, you’ll learn what gluten is, which foods contain it, how to identify it on labels, and what precautions to take if you are intolerant or want to reduce it in your diet.
What Is Gluten?
Gluten is a natural protein found in cereals such as wheat, rye, and barley.
It is responsible for giving elasticity and softness to dough, which is why it’s widely used in bread, cakes, and cookies.
Most people tolerate gluten well, but for those with celiac disease or non-celiac gluten sensitivity, it can trigger digestive and inflammatory symptoms.
What Contains Gluten? Main Foods
Breads and baked goods
- White bread, whole grain bread, homemade bread
- Toast, rolls, croissants, brioches
Pasta
- Traditional pasta
- Lasagna
- Gnocchi
- Ravioli and tortellini
Cakes, cookies and crackers
- Packaged cakes
- Filled or plain cookies
- Brownies and biscuits
Cereals and grains with gluten
- Wheat and wheat flour
- Rye
- Barley
- Malt (found in beer)
Processed foods
- Ready-made sauces, instant soups, bouillon cubes
- Processed meats like sausages, burgers, nuggets with flour as a filler
- Beer and malt-based drinks
Naturally Gluten-Free Foods
There are many naturally gluten-free foods:
- Grains and tubers: rice, corn, quinoa, cassava, sweet potato
- Legumes: beans, lentils, chickpeas
- Fresh meat, fish and eggs
- Fruits and vegetables
- Dairy (when free from additives with gluten)
Tip: Always check food labels and look for the phrase “gluten-free.”
Symptoms of Gluten Intolerance
People with celiac disease or sensitivity may experience:
- Bloating and gas
- Abdominal pain
- Diarrhea or constipation
- Fatigue
- Nutrient malabsorption
In such cases, the recommendation is to completely remove gluten from the diet.
Is Gluten Bad for Everyone?
This is a common myth. Gluten is not harmful for most people. It should only be avoided by those with intolerance or celiac disease.
For those without restrictions, gluten can be consumed as part of a balanced diet.
FAQ About Gluten
Which cereals contain gluten?
Wheat, rye, barley, malt.
Does oats contain gluten?
Naturally no, but contamination often occurs. Choose certified gluten-free oats.
Does gluten make you fat?
No. Weight gain is caused by excess calories, not gluten itself.
Can cutting gluten help with weight loss?
You may lose weight indirectly if you cut bread and pasta (reducing calories), but gluten itself is not the issue.
How to Handle Foods with Gluten
Now that you know what contains gluten, it becomes easier to identify foods and adapt your diet.
If you don’t have celiac disease or intolerance, there’s no need to completely cut gluten. For those with sensitivity, a gluten-free diet is necessary with professional guidance.
Want help creating a balanced meal plan, with or without gluten, for your goals? Download the Befit app and access personalized nutrition and training plans.
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