Quite a few people thing that wheat is the only mainstream food that contains gluten. Unfortunately for those with a gluten allergy, this is not the case. Knowing what grains and other foods contain gluten makes it easier to maintain a gluten free diet, but it’s also important to remember that the purity of gluten free required for health depends on each individual case of gluten intolerance. For instance oats used to be frequently processed on equipment where it became contaminated with gluten. For some people, this was a serious concern and made it impossible for them to eat oats. Other people with a gluten allergy are not this sensitive and can eat things like oats that may have trace amounts of gluten in them but don’t naturally contain gluten.
Wheat, rye and barley all contain gluten. Spelt, a popular substitute for wheat among those on a gluten free diet, is related to wheat but does still contain some gluten so not everyone with a gluten allergy can eat it. Similarly, there are wheat flours available that are advertised as gluten free but actually contain trace amounts of gluten. The FDA does not require a food to be 100% gluten free to be marketed as gluten free so those with gluten intolerance more research must be done on these products.
Many foods don’t mention that they are made with wheat or gluten based grains but actually do contain gluten. These foods include most soy sauces and some vegetable gums, malt flavorings, starches and vegetable proteins. Very few beers and ales fit into a gluten free diet because they are usually made with gluten.
Grains that those with gluten allergies can eat include wild rice, corn, millet, soybeans, quinoa, buckwheat, oats, and sunflower seeds. With proper research, there are many foods available to those on gluten free diets.