Always read ingredient labels carefully! More often than not, though you'll find that most soups contain wheat and/or barley. Some soy sauces can contain gluten, so check the ingredient label.

Dried and canned beans most times do not contain gluten. Most canned vegetables and fruits do not contain any gluten-containing ingredients. Rice is a great alternative because it's gluten free. Read the label, however, on flavored rice mixes. Potatoes are gluten-free, but packaged potato mixes may not be. Couscous is a wheat product—avoid it.

Labels can be very confusing, but without labels we'd be wandering in the dark, so to speak. Newer labeling laws will require labels to state much more clearly CONTAINS GLUTEN. Right now, the information is there, but it may be harder to identify.

Published 01/16/09