How a Gluten Free Diet Works? - Slender Kitchen

How a Gluten Free Diet Works?

Starting a gluten free diet can be difficult because gluten is found in many foods that are common in many diets. In addition, in today’s processed and packaged foods there may be hidden gluten in many products where you wouldn’t expect to find it like yogurt, salad dressing, soy sauce, packaged soup, and many others. Use this guide to help you start a gluten free diet or enhance your understanding of being gluten free.


The core of being gluten free is understanding what foods contain gluten and learning to eliminate them from your diet. In addition it's important to learn common ways to replace some of your favorite gluten filled foods with gluten free replacements.

Common Foods That Contain Gluten

  • Wheat or any kind
  • Barley of any kind
  • Rye of any kind
  • Triticale which is a cross of rye and wheat
  • Bulgur
  • Durum flour
  • Farina
  • Graham flour
  • Kamut
  • Semolina
  • Spelt
  • Beer unless labeled gluten free
  • Breads unless labeled gluten free
  • Cakes and pies unless labeled gluten free
  • Candies which many times contain wheat
  • Cereals unless labeled gluten free
  • Cookies and crackers unless labeled gluten free
  • Croutons
  • Matzo
  • Pastas unless labeled gluten free

Hidden Gluten Sources

  • Processed luncheon meats which often contain gluten as a binder
  • Salad dressings which often include gluten as a thickener
  • Sauces, including soy sauce, BBQ sauce, Worcestershire sauce, and many marinades which contain wheat as a thickener
  • Seasoned rice mixes which commonly use wheat as a thickener
  • Seasoned snack foods, such as potato and tortilla chips
  • Self-basting poultry which commonly use wheat as a thickener
  • Soups and soup bases which commonly use wheat as a thickener
  • Vegetables in sauce which commonly use wheat as a thickener
  • French fries which are often coated with wheat
  • Gravies which contain wheat as thickeners
  • Imitation meat or seafood which usually contains wheat as a binder
  • Puddings and pudding mixes which often contain wheat as a thickener
  • Ice Cream which commonly use wheat as a thickener
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Common Gluten Free Diet Replacements

  • Bread – Look for gluten free breads like Udi's, often available refrigerated or frozen, use corn tortillas, or homemade gluten free bread mixes
  • Cakes and baked goods – for gluten free baking mixes
  • Cereal – for gluten free cereals like Chex or homemade gluten free granola
  • Pasta – Gluten free pasta, brown rice, or gluten free grains like quinoa
  • Grain side dishes – brown rice, sweet potatoes, regular potatoes, quinoa, or beans
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