It depends
Oats
Oats do not contain gluten, but ordinary oats are contaminated with wheat so consistently that only oats labelled gluten-free are safe.
Vai tas ir bezglutēna?
Katrs ieraksts sniedz četras lietas: spriedumu, iemeslu, ko pārbaudīt Eiropas etiķetē, un izņēmumu, ko cilvēki bieži palaidīs garām.
Grains
No
Wheat
Wheat is one of the three gluten grains. It is the single most common source of gluten in the European diet.
No
Barley
Barley contains hordein, a gluten protein. It hides in malt, malt extract, malt vinegar and most beer.
No
Rye
Rye contains secalin and must be avoided. Rye bread, crispbread and many Northern European staples are excluded.
Yes
Rice
All rice is naturally gluten free — white, brown, wild, basmati, arborio and glutinous rice alike.
Usually, with caveats
Quinoa
Quinoa is a naturally gluten-free seed, but shared processing lines mean contamination is not rare.
Usually, with caveats
Buckwheat
Buckwheat is not wheat and contains no gluten — but buckwheat flour products very often blend in wheat flour.
Usually, with caveats
Corn and cornmeal
Corn is gluten free. "Corn gluten" exists as a term but is not the gluten that matters.
Drinks
No
Beer
Standard beer is brewed from barley and is not safe. Gluten-removed beer is a separate and contested category.
Yes
Wine
Wine is made from grapes and is gluten free.
Usually, with caveats
Whisky and whiskey
Distillation removes gluten proteins, so even barley-based whisky is generally considered safe.
Usually, with caveats
Vodka
Distilled vodka is gluten free even when made from wheat or rye.
Dairy
Proteins
Condiments
It depends
Soy sauce
Traditional soy sauce is brewed with wheat and is not gluten free. Tamari usually is.
Usually, with caveats
Vinegar
Distilled, wine, cider and balsamic vinegars are gluten free. Malt vinegar is the exception.
Usually, with caveats
Mustard
Most mustard is gluten free, but some cheaper varieties use wheat flour as a bulking agent.
Usually, with caveats
Ketchup
Mainstream ketchup is gluten free in Europe.
It depends
Stock cubes and bouillon
Stock cubes frequently contain wheat flour or barley-derived yeast extract.
Prepared
It depends
Chips and fries
Potatoes are gluten free. Chips cooked in a shared fryer are not.
Usually, with caveats
Crisps and potato chips
Plain salted crisps are usually gluten free. Flavoured ones frequently are not.
It depends
Sushi
Rice and fish are safe. Soy sauce, imitation crab and tempura are not.
Usually, with caveats
Chocolate
Plain dark and milk chocolate are usually gluten free. Filled and crunchy varieties often are not.
It depends
Ice cream
Plain ice cream is often gluten free, but cones, mix-ins and shared scoops are risks.
Vegetables
Yes
Potatoes
Potatoes are naturally gluten free in every form that has not had something added to it.
Usually, with caveats
Lentils and pulses
All pulses are naturally gluten free, but dried pulses are frequently contaminated in bulk handling.
Yes
Fresh fruit
All fresh fruit is gluten free.
Usually, with caveats
Nuts
Plain nuts are gluten free. Roasted and seasoned nuts often are not.
Other
It depends
Medicines and supplements
Tablet excipients can be wheat-derived, though gluten in medication is rare in Europe.
No
Communion wafers
Standard communion wafers are wheat and are not safe.
No
Play dough
Traditional play dough is made from wheat flour and matters for young children who put hands in mouths.
Usually, with caveats
Lipstick and lip balm
Most cosmetics are irrelevant, but anything applied to the lips can be ingested.
Saistītā literatūra
Weight Loss Evidence
Diets, drugs, behaviour and maintenance — ranked by the strength of the evidence behind them.
The Book Verdict
Health, science and self-improvement books fact-checked against the literature they cite.
Gut Brain Evidence
The gut-brain axis, the microbiome and dietary fibre — separated from the probiotic marketing.
IBD Evidence
Crohn's disease and ulcerative colitis — guidelines, biologics, diet and the trigger-food question.
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