Although bread and pasta are often the first foods that come to mind for most people when gluten is mentioned, it can also be present in many other foods. Whether you have celiac disease, a gluten intolerance, or are simply following a gluten-free diet, being aware of these hidden sources is crucial.
Soy Sauce
Soy sauce is a staple in many Asian dishes and a versatile condiment that uniquely flavors meals. Traditional soy sauce contains wheat, which can be problematic for individuals with gluten sensitivities or allergies. Tamari sauce is a great gluten-free alternative.
Salad Dressings
Some dressings contain gluten, especially those with added flavorings or thickeners. To be safe, check the label and opt for dressings labeled as “gluten-free. ” Alternatively, you can make your dressing using simple ingredients like olive oil, vinegar, and herbs.
Beer
Most beers are brewed with barley, a gluten-containing grain, making them unsafe for people following a gluten-free diet. However, gluten-free beers are made with alternative grains such as rice, millet, sorghum, or corn. Read labels carefully to ensure gluten-free options.
Processed Meats
Sausages and hot dogs often contain gluten as a filler or binding agent. Gluten can be hidden in the seasonings, marinades, or preservatives used in processed meats. Seek out certified gluten-free meats or opt for natural, unprocessed cuts to avoid accidental ingestion of gluten.
Soups
The thick and creamy texture of many commercial soups is often achieved using flour, a common gluten-containing ingredient. Soups, mainly canned or premade varieties, may also use wheat-based broths or stocks. For homemade soup options, employ thickening alternatives like cornstarch, arrowroot, or pureed vegetables to ensure they fit within a gluten-free diet.
French Fries
Potatoes are naturally gluten-free, but how they’re prepared can introduce gluten into this otherwise safe food. Many fast-food chains use a flour-based coating on their fries for a crispy exterior. Opt for fries from dedicated fryers, or make yours at home using fresh potatoes and oil.
Ice Cream
Ice cream can be tricky for people avoiding gluten, as it often contains additives or flavorings that may contain gluten. Stick to brands that explicitly state they are “gluten-free” and avoid flavors like cookies and cream, which typically have gluten-containing ingredients.
Seasoning Mixes
Pre-packaged seasoning mixes often contain flour as an anti-caking agent or thickener. These mixes are present in foods from taco seasoning to gravy mixes. To avoid gluten, make your spice blends at home using individual herbs and spices, or look for certified gluten-free options.
Soy Milk
Soy milk is a popular dairy-free alternative to cow’s milk, but some brands may contain gluten. Gluten content can be due to cross-contamination during processing or adding gluten-containing ingredients like barley malt as a sweetener.
Licorice Candy
Licorice candy is typically made with wheat flour, making it off-limits for people following a gluten-free diet. Even “black licorice” flavorings in other candies or foods may contain traces of gluten. Make your homemade versions using alternative flours.
Veggie Burgers
Often seen as a healthier alternative to traditional meat burgers, veggie burgers can also contain gluten because many use wheat-based fillers or binders to hold the patties together. Look for options from beans, lentils, quinoa, or other alternative grains.
Jelly Beans
Not all jelly beans are gluten-free. Some varieties of jelly beans can contain a surprising amount of gluten, derived from wheat-based starches or glucose syrup sourced from wheat used in the candy-making process.
Potato Chips
Although primarily made from gluten-free potatoes, potato chips can still contain gluten due to certain flavorings and additives. There is also a risk of cross-contamination if the chips are processed on equipment used for gluten-containing products. Some chip varieties may use wheat starch or other gluten-based ingredients in their flavorings, making them potential sources of gluten.
Communion Wafers
Even a tiny amount of gluten can cause a reaction in individuals with celiac disease. An example is the small wafers used in religious communion services. Many churches now offer gluten-free options for people who need them, so ask beforehand.
Miso Paste
Miso paste is a staple used to add deep umami flavors to dishes. Despite being made primarily from fermented soybeans, some miso pastes include grains like barley, a gluten source. Choose miso pastes made solely from soybeans or other gluten-free grains like rice for a gluten-free diet.
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