Living with celiac disease or gluten intolerance can be a challenge, as gluten can be found in many unexpected places. Consuming even small amounts can cause severe health consequences like damage to the small intestine, abdominal pain, and diarrhea.
While most people are aware that gluten can be found in traditional wheat-based products like bread and pasta, there are many other sneaky sources of gluten that may be lurking in your diet.
Here are 33 surprising sources of gluten that you should be aware of:
- Beer: Unfortunately, many beers are brewed with barley or wheat, which contain gluten. But don’t worry, there are now many gluten-free beers available, made with alternative ingredients like sorghum, rice, and corn.
- Soy sauce: The innocent-looking soy sauce is usually made with wheat, soybeans, salt, and water, which means gluten-alert. Take a look at the labels to find a gluten-free version or switch to tamari sauce for a tasty alternative.
- Salad dressing: Many store-bought salad dressings contain ingredients like soy sauce or malt vinegar, which contain gluten. Always check the label or browse through this gluten-free dressing list before grocery shopping.
- Gravy: Gravy mixes and bouillon cubes often use wheat as a thickener making it a gluten mine. If eating out, even ordering gluten-free gravy can be hazardous because gluten may find its way to your plate through cross-contamination. You're better off making your own from scratch and freezing it for quick cooking.
- French fries: Yes, your favorite harmless-looking snack is a gluten trap. The chances of cross-contamination are very high from using the same oil for a gluten dish. Some fast food chains even dust their fries with flour before frying, which can add gluten to the dish. So, confirm the cooking process or opt for celiac-friendly restaurants.
- Processed deli meats: Some processed deli meats may contain gluten-containing ingredients like modified food starch or soy sauce. Ask for freshly sliced meats from the counter with fresh gloves and clean knives.
- Seasoning blends: Some seasoning blends have added wheat flour or malt vinegar, which can add gluten to a dish. So, always double-check the label, or if you can, make your own blend using gluten-free spices.
- Imitation crab meat: Imitation crab meat is often made with a type of gluten-containing starch, so it's best to avoid it or research the manufacturing processes to ensure gluten-free standards are followed.
- Candies and chocolates: Gluten in candies? Well, sadly yes. Some candies and chocolates have malt syrup or modified food starch as a filler or as an ingredient in flavors or coatings. But, don't get bummed, save this list of our favorite gluten-free candies at Nommy.
- Rice mixes: Often rice mixes like Rice-A-Roni, have barley or wheat flour. You can make your own using plain rice and gluten-free seasonings.
- Sausages and hot dogs: Sorry to say this, but yes - Hot dogs. Some sausages and hot dogs are made with modified food starch or soy protein isolate. So, it would be best to cross-check with the brand what that ‘modified starch’ is made of or opt for certified gluten-free options only.
- Sauces and condiments: Sauces like teriyaki sauce, hoisin sauce, and Worcestershire sauce include soy sauce or malt vinegar in their ingredient list. if you have to have store-bought sauces, check the packaging for any warnings or information regarding gluten. The best case would be to make your own sauces using gluten-free ingredients.
- Self-basting poultry: Some self-basting poultry products use ingredients like wheat flour as part of the basting solution. So, if you are not 100% sure about the store's practices, it is best to opt for a fresh, plain bird.
- Vegetable broths & soup: Barley, a gluten-containing grain is often used as a thickening agent in broths, soups, and stews. Give clear instructions while ordering it and if you use store-bought, go for broths that use alternative thickeners like tapioca or arrowroot starch.
- Supplements and vitamins: Gluten may be used as a filler in some supplements and vitamins. It is important to check the ingredients list and speak to a doctor or pharmacist to ensure the products are gluten-free.
- Processed cheese products: Some processed cheese products, like cheese sauces or spray cheeses, may contain gluten in form of modified food starch. Always research the brand and product well before buying.
- Fried foods: Foods like onion rings, tempura, and breaded chicken can contain gluten from the flour used in the batter. Remember to ask about the cooking process or opt for a restaurant that uses a gluten-free batter and separate oil to fry.
- Processed potato chips and snacks: There are high chances of cross-contamination in snacks if the manufacturing facility doesn’t have a separate frying unit or production line. Also, it may contain gluten directly as modified food starch or soy sauce. To be safe, only opt for certified gluten-free brands.
- Rice cakes: Rice cakes may seem like a safe option, but they can actually contain a significant amount of gluten. Some rice cakes may contain barley malt, which contains gluten.
- Commercial baking powder: Most brands are free from gluten but there are a few brands that use wheat starch instead of potato or corn starch.
- Vegan meat: Meat alternatives like vegetarian burgers, tofu sausages, or meatless meatballs often have wheat protein or modified food starch. Keep an eye on the label and opt for cornstarch or potato starch-based meat instead.
- Ice creams and frozen desserts: Some ice creams and frozen desserts may contain gluten-containing ingredients directly like cookie pieces or cake pieces or by cross-contamination. If you have time, the best thing would be to make this simple 2 ingredient ice cream and freeze it for your dessert treats.
- Energy bars: Malt syrup and wheat flour are common ingredients in energy bars. Look for ones that use alternative sweeteners, like pure maple syrup or honey.
- Processed fruit juices: Who’s putting gluten in fruit juices now, right? Some processed fruit juice brands have added sweeteners like barley malt or wheat syrup. So, go for freshly squeezed juice or choose from trusted brands only.
- Instant coffee and tea products: They may seem like a safe option but can contain a significant amount of gluten in the form of maltodextrin or other added flavors.
- Processed nuts and seeds: Nuts? Seriously? Seriously. Some processed nuts and seeds sneak in gluten through modified food starch or soy sauce. Examine labels thoroughly or opt for plain, unprocessed nuts and seeds.
- Marinated meats and seafood: Although meat is naturally gluten-free, They are sometimes marinated with soy sauce or teriyaki sauce. Keep an eye out and always confirm with the server.
- Packaged popcorn: Packaged popcorn has gluten in the form of malt syrup or modified food starch. Always confirm with the label.
- Processed condiments: Some condiments like ketchup or barbecue sauce, use wheat flour and malt vinegar in the manufacturing process. While wheat may be an obvious gluten source, malt vinegar often gets missed. It’s best to shop from trusted brands only, here’s a gluten-free condiment shopping list you can refer to.
- Processed bakery goods: Wheat flour is the soul of a bakery. So, no matter how careful the bakery will be, l if the baking kitchen for gluten and gluten-free products is the same, their product is not safe to eat. The only safe way is to look for bakeries and brands that specialize in gluten-free bakes.
- Oats: Oats are gluten-free whole grains but are at high risk for cross-contamination. In some cases, they are grown alongside wheat or packaged in facilities that have gluten-containing products. To be safe, choose “certified gluten-free” oats that follow the Purity Protocol.
- Pickles: Pickles are a common gluten-hiding product that goes unnoticed. So, If you love pickles, avoid the ones made in a brining solution that includes malt vinegar.
- Hot chocolate: If you make your hot chocolate at home with cocoa and sugar - you are all good - here’s our awesome recipe. But, if you buy store-bought mixes, they may contain gluten traces from cross-contamination with other products or as a direct ingredient like malt or wheat starch.
We understand how overwhelming it can be to navigate the grocery store when you have a gluten allergy. It may seem like there’s gluten everywhere, but we can say for sure that your options are not as limited as they seem. Remember, there's a gluten-free option for everything, and it's always worth trying new recipes and ingredients to find what works best for you.
We want to support you in maintaining a healthy and enjoyable diet, even with this dietary restriction. If you need help finding ways to safely enjoy a variety of foods, we are here to guide you every step of the way.
