Gluten in Food: What It Is, Where It Hides, and How to Avoid It

When you hear gluten in food, a protein found in wheat, barley, and rye that gives dough its stretchy texture. Also known as wheat protein, it’s everywhere—from bread and pasta to sauces, soups, and even some candies. For people with celiac disease or sensitivity, even a tiny bit can cause serious discomfort, but for others, it’s just part of the background noise of modern eating.

What most people don’t realize is that gluten-free foods, items that naturally contain no wheat, barley, or rye. Also known as naturally gluten-free staples, they include rice, potatoes, beans, eggs, fresh meat, and most fruits and vegetables are often overlooked because they’re not labeled. You don’t need a special box to eat gluten-free—you just need to know what’s already safe. Then there’s gluten-free alcohol, drinks like wine, hard cider, and distilled spirits that are safe even if made from gluten grains. Also known as cedar-safe liquor, they’re misunderstood because some people assume all alcohol made from grain is risky. The truth? Distillation removes gluten, so vodka from wheat or whiskey from barley is generally fine for most people with gluten issues.

And then there’s the gluten-free diet, a way of eating that avoids gluten-containing grains to manage health conditions or personal preference. Also known as celiac-safe eating, it’s not just about skipping bread—it’s about spotting hidden gluten in soy sauce, seasoning blends, and even some medications. Many think going gluten-free means giving up flavor, but the truth is, it opens the door to more variety. Think rice noodles instead of wheat pasta, tamari instead of soy sauce, and corn tortillas instead of flour ones. It’s not a restriction—it’s a switch.

What you’ll find in the posts below isn’t theory. It’s real, practical stuff. Like which everyday foods you didn’t know were naturally gluten-free, which alcoholic drinks you can actually sip without worry, and how to spot sneaky gluten in places you’d never expect. No fluff. No fear-mongering. Just clear, no-nonsense info that helps you eat smarter, whether you’re avoiding gluten for health, preference, or curiosity.