Gluten

This list is intended for people to be able to identify gluten containing foods. If gluten
sensitivity has been identified then it is important to avoid all these foods if optimal health is
desired. Some grains here many would not have heard of due to differences in countries
and grains used for certain foods. Although this may be the case it is advisable to be aware
of the foods in case you shop in international food stores etc or are generally unsure.

As a general rule avoid most grain based food apart from Quinoa, rice, buckwheat, and
Amaranth which are great healthy grains rich in protein that can be used to make cereals
and ground into flour. Oats are listed but commonly well tolerated but many oats contain
gluten due to cross contamination within manufacturing processes, some supermarkets do
gluten free oats that are certified, personal reactions must be gauged as the research on
gluten content is conflicting.

The grass of many grains are fine for gluten sufferers such as wheat and barley grass which
are inadvertently very healthy. Often found as supplements like wheat grass.

BARLEY: Present in many commercial products such as malt, flavourings, colourings, and/or
flavour enhancers. May also be a part of hydrolysed plant protein or hydrolyzed vegetable
protein.
BULGUR (WHEAT): A quick cooking form of whole wheat that has been cleaned, part-boiled,
dried, crushed or ground into particles and sifted into distinct sizes.
COUSCOUS: Granular semolina dish of steamed, crushed and cooked grain.
DINKLE: Common name for spelt.
DURUM (WHEAT): Variety of the triticums; has high gluten content and is mainly used for
pasta.
EINKORN: Primitive small grained wheat of Europe and Asia. Einkorn wheat is represented
on some labels as non-glutinous, low-gluten or listed as corn or maize product.
EMMER: Another name for durum wheat. Yields glutinous flour used in pasta.

FARINA: A hot wheat cereal.
FU (WHEAT): Dried form of gluten, typically from wheat if made in Asian countries (should
not be confused with tofu which is made from soy).
GLIADIN: Naturally occurring simple proteins (gluten peptides) found in the gluten of wheat.
GLUTEN: Storage protein of wheat. Used as an umbrella term, although technically not
correct, to include storage proteins of Barley, Rye and Oats.
GLUTEN PEPTIDES: Term used to describe smaller units of proteins from wheat, barley, rye
and oats.
GLUTENIN: Naturally occurring simple proteins (gluten peptides) found in the gluten of
wheat.
GRAHAM FLOUR (WHEAT): Graham flours are wheat flours, not to be confused with Gram
flour made from chickpeas typically found in Indian pompadoms.
GRANARY FLOUR (WHEAT): Made from the wholegrain of wheat and other grains.
KAMUT (WHEAT): Kernels are 2-3 times longer than wheat.
MATZA, MATZO, MATZAH (WHEAT): Traditional Jewish unleavened bread made from
wheat.
MIR (WHEAT AND RYE CROSS): Many variations.
OATS: Oats are questionable with people with gluten sensitivity, something you need to try
yourself with a period where gluten has not been consumed for at least 2 weeks to gauge
your reaction. Many do just fine on oats, but find certified gluten free varieties.
RYE: The offending storage protein is scalin. Used as a flour for baking bread. Grain may be
fermented to produce alcoholic beverages or industrial alcohol.
SEITAN (WHEAT): Made from wheat gluten. Used in vegetarian and Asian dishes.
SEMOLINA (WHEAT): Coarsely ground durum wheat, mainly used for pasta.

SPELT: Ancient cereal grain with a mellow nutty flavour often used for baking breads and for
pasta.
TRICTICALE: Hybrid cross of wheat and rye.
WHEAT: World largest cereal grass crop. Offending prolamines are glutenin and gliadin.
Many varieties of wheat, the most reactive gluten containing food.
WHEAT BERRY: The kernel of wheat.
WHEAT GERM: The embryo of the wheat.
WHEAT GLUTEN: The natural protein derived from wheat.
WHEAT NUT: Soaked or boiled and then dried to be sold as wheat nuts.