Gluten is a protein composite found in wheat, rye, barley and related grains or mixtures. Whether or not you may have a gluten intolerance or suffer from celiac disease, many people have found they feel better when following a gluten-free diet. Many ingredients are naturally gluten-free, such as corn, rice, quinoa, potatoes, vegetables, fruit, nuts, milk, eggs, meat, fish, poultry, legumes, fats and oils. However, there are many grain-related ingredients which contain gluten and should avoid, such as pasta, breads, cereals, and yes—beer! But don’t worry! You will discover a variety of gluten-free alternatives that you can use to easily replace ingredients that contain gluten.

The list below shows ingredients with gluten in red text, and their Gluten-free alternatives next to them in green text.

• Bagel > Rice cake

• Barley > Arborio rice or quinoa

• Beer > Gluten-free beer

• Bread > Gluten-free bread with Xanthan or guar gum

• Breadcrumbs > Rolled oats, flaxseed

• Brewer’s Yeast > Gluten-free Brewers Yeast

• Bulgur > Rice

• Cereal > Corn flakes, rolled oats, rice flakes, soy flakes

• Crackers > Gluten-free cracker, rice cakes

• Croutons > Gluten-free croutons, chopped nuts

• Couscous > Quinoa, ground cauliflower

• Flour, All purpose > Coconut flour, soy flour, almond flour, cornmeal (pancakes), corn flour

• Frosting > Meringue

• Granola > Gluten-free granola mix, chopped nuts

• Graham > Gingersnaps, gluten-free graham crackers

• Noodles > Noodles made from rice, corn, soy, quinoa, or bean flour

• Ovaltine > Cocoa

• Pasta > Gluten-free pasta, rice, buckwheat, millet or corn noodles

• Roux > Cornstarch and water added to meat droppings.

• Semolina > Polenta

• Soy Sauce > Tamari

• Tortillas, Flour > Corn tortillas

• Wheat Bran > Gluten-free oat bran

• Wheat Starch > Cornstarch