Gluten is a group of proteins found mainly in wheat, barley and rye. For people with coeliac disease or another medically confirmed gluten-related disorder, avoiding bread and pasta alone is not enough. Gluten may also appear in sauces, seasoning blends and processed foods.
Important: If coeliac testing is planned, do not remove gluten before medical evaluation. Starting a gluten-free diet too early can affect blood tests and biopsy results. This guide is educational and does not replace diagnosis or personalised dietary advice.
Grains that contain gluten
- Wheat and wheat varieties, including spelt, durum, einkorn and kamut
- Barley and barley malt
- Rye
- Triticale
- Flour, bran, semolina, bulgur and couscous made from these grains
Common foods that usually contain gluten
- Bread, rolls, flatbreads, pastries and pizza bases
- Pasta, noodles, couscous and many dumplings
- Cakes, biscuits, crackers and wafers
- Breaded meat, chicken, fish and vegetables
- Malt-containing drinks and foods
- Soups, sauces and desserts thickened with wheat flour
Where hidden gluten may be found
Not every product in these groups contains gluten, but the ingredients and allergen statement should be checked carefully:
- Instant soups, stock cubes, gravy and ready-made sauces
- Seasoning, meatball and coating mixes
- Soy sauce and teriyaki sauce
- Processed meat, sausages and prepared burgers
- Flavoured crisps and coated nuts
- Sweets, chocolate and some ice creams
- Instant puddings, cake decorations and baking mixes
- Flavoured coffee and powdered drinks
Are oats gluten-free?
Oats do not naturally contain wheat gluten, but they can be contaminated with wheat, barley or rye during growing, processing and packing. People with coeliac disease should choose oats specifically labelled gluten-free and follow advice from their healthcare professional, as a small number of people may not tolerate oats.
Naturally gluten-free foods
- Fresh fruit and vegetables
- Unprocessed meat, fish and eggs
- Plain milk and dairy products
- Rice, maize, buckwheat, quinoa and amaranth
- Pulses and legumes
- Plain nuts and seeds
A food being naturally gluten-free does not guarantee that it has not been contaminated during processing. Packaged products still require label checks.
Words to look for on labels
Check for wheat, barley, rye, malt, bulgur, semolina and their derivatives. “Wheat-free” does not always mean gluten-free because barley or rye may still be present. Recipes can change, so read the label every time you buy a product.
Shopping for gluten-free products
Compare ingredients and allergen statements in our English gluten-free store. Product suitability should always be assessed from the current package information and your personal dietary requirements.
Frequently asked questions
Do rice and maize contain gluten?
They are naturally gluten-free, but processed products may contain added ingredients or cross-contact warnings.
Can spices contain gluten?
A pure single-ingredient spice is naturally gluten-free. Blends may contain carriers, thickeners or face cross-contact during production.
Is wheat-free the same as gluten-free?
No. A wheat-free product may still contain barley or rye.