Enjoy symptom-free: 10 essential tips for avoiding gluten

• Pay close attention to gluten-containing grains

Gluten is found mainly in wheat, spelt, rye and barley as well as related varieties such as einkorn, emmer, kamut or grünkern. These grains form the basis of many traditional foods and should be consciously recognised in everyday life, as they are present in numerous processed products.

• Avoid typical products made from gluten-containing grains

Key gluten-containing foods include bread, rolls, cakes, pasta, semolina, bulgur, couscous and muesli. Products such as seitan are made from wheat protein and therefore contain particularly high amounts of gluten and should be strictly avoided.

• Read ingredient lists especially carefully

Even if a product appears harmless at first glance, gluten can be present in additives. Watch for terms like wheat, wheat starch or modified starches, as these can indicate the presence of gluten.

• Prefer products explicitly labelled gluten-free

Even for foods that are naturally gluten-free, choose products with a gluten-free label when possible. Contamination during harvest, processing, storage or transport can otherwise lead to traces of gluten.

• Use gluten-free grain alternatives intentionally

Choose rice, maize (including polenta or maizena), millet, teff, quinoa, amaranth, buckwheat, cassava or tapioca. These foods are naturally gluten-free and provide a reliable basis for the diet.

• Incorporate naturally gluten-free foods regularly

Many fresh foods are naturally gluten-free, including fruit, vegetables, potatoes, meat, fish, eggs, dairy products, nuts and legumes. You can include these easily in everyday life, but still check their processing.

• Examine processed foods with particular care

Products such as fruit yoghurt, cream cheese, breaded meat or ready meals can contain gluten. Even if the base ingredients are gluten-free, additives or processing steps can be problematic.

• Be aware of hidden sources of gluten in additives

Gluten is often used in stabilisers, emulsifiers, thickeners or flavour enhancers. As a result, it can also be present in products such as ready soups, sauces or seasoning mixes.

• Be cautious with sauces, condiments and convenience products

Ketchup, mustard, soy sauce or ready-made sauces can contain gluten-containing ingredients. Soy sauce in particular is often produced with wheat, but there are gluten-free variants that are appropriately labelled.

• Plan daily life and restaurant visits deliberately

When eating out, always ask proactively for gluten-free options, as the terms “Gluten” and “Glutamat” are often confused. Also pay attention at home to separate kitchen utensils and avoid cross-contamination to ensure safe preparation.