Gluten 101

What this lesson covers

Gluten is a protein found in three grains: wheat, barley, and rye. That means bread, pasta, most cereals, crackers, cakes, and many baked goods contain it. Rice, corn, potatoes, and quinoa are naturally gluten-free. Oats are naturally gluten-free too, but they are often grown or processed near wheat, so choose oats labeled certified gluten-free.

Gluten also hides in places parents do not expect: soy sauce, many soups and gravies, some seasoning blends, malt (which comes from barley), breaded or battered foods, and even some candy and medicines. Barley malt is one of the most common surprises on cereal and snack labels.

The practical skill is a mental checklist. When you meet a new food, ask three quick questions: Does it contain wheat, barley, or rye? Is it labeled gluten-free? Could it have touched gluten while it was made? Over time this becomes second nature — for you and, eventually, for your child.

Gluten can also be part of activities and shared spaces: wheat-based craft dough, pasta or cereal used for art, shared cooking projects, and crumbs on hands or surfaces. The concern is ingestion or contact with food — not that every household, art, personal-care, or medicine product is automatically unsafe. Ask your child’s healthcare team or pharmacist about products that could be swallowed or used around meals, and keep the school or care plan close by.