Gluten is a naturally occurring protein found in wheat, barley, rye, and certain types of oats. It plays a critical role in giving bread its rise, pasta its chewiness, and sauces their smooth texture. When mixed with water, gluten forms a stretchy, elastic structure that helps create volume and texture in many foods.

However, for individuals with celiac disease, wheat allergies, or non-celiac gluten sensitivity, consuming gluten can lead to digestive issues like bloating, cramps, nausea, or diarrhea. Even those with conditions like IBS or GERD may feel better on a reduced-gluten or gluten-free diet.

If you're trying to avoid gluten, here are 10 common foods you’ll want to keep off your plate.

1. Wheat Pasta

Made from semolina, durum wheat, or other wheat flours, traditional pasta is packed with gluten. While some versions contain only wheat and water, others may include eggs. Regardless of the recipe, wheat pasta contains a significant amount of gluten, which gives it the firm, stretchy texture we associate with spaghetti, lasagna, or penne.

2. Pretzels

Pretzels, although not overly sweet, are made from refined wheat flour, making them a concentrated source of gluten. They also have a high glycemic index, meaning they can quickly spike blood sugar. Crunchy and salty, they may be a favorite snack—but for those avoiding gluten, they’re best skipped or replaced with gluten-free alternatives.

3. Couscous

Often mistaken for a grain, couscous is actually a type of pasta made from crushed durum wheat. It comes in both fine and pearl forms (like Israeli couscous) and is a dietary staple in North African and Middle Eastern cuisines. Since it's wheat-based, it’s naturally high in gluten.

4. Orzo

Orzo is a small, rice-shaped pasta often used in soups, salads, and pilafs. Despite its appearance, it’s not rice—it’s made with semolina flour, which is derived from durum wheat. Its gluten content is just as high as other pastas, so it's a no-go for anyone sensitive to gluten.

5. Cookies

Cookies rely heavily on wheat flour, which provides structure and helps bind the dough. Whether you're baking chocolate chip, oatmeal raisin, or sugar cookies, gluten is likely present unless a specific gluten-free flour is used. Even store-bought “healthy” cookies may still contain wheat-based ingredients.

6. Cake

Cake recipes typically rely on all-purpose or cake flour, both of which are wheat-based. Gluten helps create the soft, airy texture of cakes by trapping air during baking. From birthday cakes to cupcakes, most baked treats contain gluten unless clearly labeled otherwise.

7. Soy Sauce

A surprising source of gluten, traditional soy sauce is brewed using both soybeans and wheat. Although the fermentation process may break down some gluten, it’s still unsafe for those with gluten sensitivity. Gluten-free versions do exist—such as tamari or coconut aminos.

8. Barbecue Sauce

While it might seem harmless, some store-bought barbecue sauces contain malt vinegar or barley malt, both derived from gluten-containing grains. Additionally, sauces that include Worcestershire sauce may also contain gluten. Always read the labels or make your own to be safe.

9. Cornflakes

Despite being made from corn, many cornflake cereals include barley malt extract for flavor, which introduces gluten into the product. Unless clearly labeled gluten-free, most mainstream cornflake brands are not safe for gluten-sensitive individuals.

10. Flour Tortillas

Flour tortillas are typically made from wheat flour, water, and fat (like oil or lard). When mixed, the gluten creates an elastic dough that’s easy to roll and fold. That elasticity and chewiness are a result of gluten, making regular flour tortillas unsuitable for gluten-free diets.

Better Substitutes for High-Gluten Foods

Fortunately, many gluten-free options can replace traditional wheat-based foods without sacrificing flavor or texture. Here are a few simple swaps:

  • Pasta → Try noodles made from quinoa, brown rice, chickpeas, or corn.

  • Pretzels → Opt for gluten-free pretzels made from rice flour or almond flour.

  • Couscous → Use quinoa or millet for a similar texture and neutral taste.

  • Orzo → Short-grain rice or gluten-free pasta shells are great alternatives.

  • Cookies and Cakes → Bake using gluten-free all-purpose flour, almond flour, or cassava flour.

  • Soy Sauce → Replace with tamari or coconut aminos.

  • Barbecue Sauce → Make your own using gluten-free ketchup, apple cider vinegar, and spices.

  • Cornflakes → Look for cereals that are certified gluten-free and free from barley malt.

  • Tortillas → Choose corn tortillas or certified gluten-free wraps.

Always check for a gluten-free label to be sure, especially when buying processed foods.

Quick Recap

Gluten is a structural protein found in grains like wheat, barley, and rye. It's responsible for the texture of many everyday foods—but it can cause health problems for those with gluten sensitivity, celiac disease, or wheat allergies. Common culprits include pasta, cookies, soy sauce, and tortillas.

Luckily, there are plenty of gluten-free substitutes available today. With a bit of label reading and thoughtful swaps, it’s entirely possible to enjoy delicious, gluten-free meals without compromise.