### Foods to Avoid if You Have Gluten Intolerance Gluten is a protein found in wheat, barley, and rye. If you have gluten intolerance or celiac disease, it's important to avoid foods containing these grains. Here are some common foods and ingredients to watch out for: #### Common Sources of Gluten - **Wheat-based products**: Bread, pasta, cereals, and baked goods. - **Barley**: Often found in malt, beer, and some soups. - **Rye**: Commonly used in rye bread and rye beer. - **Triticale**: A hybrid of wheat and rye. - **Oats**: Unless labeled gluten-free, as they can be contaminated with gluten during processing. #### Hidden Sources of Gluten - **Sauces and Condiments**: Soy sauce, salad dressings, and gravies. - **Processed Foods**: Some soups, candies, and snack foods. - **Beverages**: Beer, malt beverages, and some wine coolers. #### Gluten-Free Alternatives - **Grains**: Rice, corn, quinoa, and buckwheat. - **Flours**: Almond flour, coconut flour, and gluten-free all-purpose flour. - **Fresh Foods**: Fruits, vegetables, meat, fish, and dairy products. #### Tips for Eating Out - **Research**: Look for gluten-free restaurants or menu options online. - **Ask Questions**: Inform your server about your gluten intolerance and ask about food preparation. - **Carry Snacks**: Bring gluten-free snacks to avoid temptation. Avoiding gluten can be challenging, but with careful planning and label reading, you can manage your diet effectively.