The good news is that the FDA rules on gluten-free labeling on packaged foods are pretty clear, but like most things, there are exceptions. For example, foods that are naturally gluten-free may or may not have a gluten-free label on them (e.g., fruits and veggies), so it helps to know what foods are already naturally gluten-free. Some things are clear: Don’t eat wheat, bread, or pasta. But how about buckwheat? Couscous? Farro? Below are some foods that may be a bit confusing regarding their gluten content. Caveat: For those with an extreme sensitivity or celiac disease, the list below mainly talks about the grains themselves. It doesn’t cover whether any specific brands or products may be exposed to cross-contamination. Botanically, buckwheat isn’t even a grain, it’s a seed, or what some people call a “pseudograin,” meaning it can be used in cooking in a similar way to a grain. You might see noodles, pancakes, or bread made from buckwheat. However, given that buckwheat by itself has a bit of a bitter flavor, many products tend to mix buckwheat with other grains. For example, Japanese buckwheat soba noodles, which have been around since long before the gluten-free craze, usually blend in regular wheat. Lesson of the story? Always read the label. Wheatgrass grows from wheat berries, but gluten is found only in the grain (aka seed) part of the plant and not in the sprouted grass, so purely grown wheatgrass does not contain gluten. There is the potential for cross-contamination with the wheat kernel if the farmer isn’t careful about harvesting before the seed has formed, so if you’ve got celiac or are highly sensitive, I would advise avoiding wheatgrass. However, some people with non-celiac gluten sensitivity find that they can tolerate wheat varieties that are known as ancient grains or heirloom wheat (e.g., farro, spelt, kamut). Almost all soy sauce sold in the United States contains wheat, which is used in the fermentation process. If you eat out at Asian restaurants, be careful of any food that comes in a brownish sauce – chances are that it contains soy sauce, or another sauce that is made with soy sauce like ponzu, oyster sauce, or fish sauce. If you’re shopping for soy sauce in the grocery store, many brands now sell gluten-free soy sauce or tamari, so look for the gluten-free label on the bottle before you buy. So, there you have it, the most question-raising foods when it comes to switching to a gluten-free diet. It may seem like a lot to remember at first, but don’t worry, it gets easier. The good news is that there are lots of gluten-free foods out there now, whether they’re gluten-free versions of traditionally gluten-filled foods like bread and pasta, or naturally gluten-free grains like quinoa, teff, and millet. What other gluten-free foods do you love? What other foods confuse you as to whether they’re gluten-free? Let us know in the comments on Facebook! In her free time, she enjoys long runs on the beach and teaching meditation in Los Angeles.
