Top Ten Hidden Sources Of Gluten And How To Avoid Them (2024)

Top Ten Hidden Sources Of Gluten And How To Avoid Them (1)

Avoiding gluten due to Celiac disease or a gluten intolerance? Determining which foods are gluten free is not as straightforward as cutting out bread, pasta, beer and baked goods. Unfortunately, gluten is hidden in many other foods, such as soups, condiments, salad dressing, deli meats, candy, vegetarian foods and even skin care products and supplements. Keep reading to learn how to avoid these “hidden” sources of gluten.

Thanks to the Food Allergy and Consumer Protection Act, the top eight allergens, including wheat, soy, milk, tree nuts, peanuts, fish and shellfish have to be declared on food labels if they are in a food product. This makes it fairly easy to determine which foods contain wheat, but those avoiding gluten also need to make sure there are no ingredients derived from other sources of gluten. Those sources include barley, rye, and most oats. In general, if a food contains any of the following ingredients and is not labeled “gluten free,” it should be avoided by anyone following a strict gluten free diet. These ingredients include wheat, rye, barley, oats, and brewer’s yeast. Other ingredients should also be avoided unless a gluten free grain is named as a source. These include malt, dextrin, modified food starch and starch.

It can be daunting to weed through ingredients lists on every food product for sources of gluten. However, there is some good news for people following a gluten free diet. In 2014, the FDA passed a gluten free labeling rule, which established standards for labeling foods “gluten free.” This law helps ensure that if a product is labeled “gluten free” it is actually gluten free. According to this rule, foods labeled gluten free must be naturally gluten free, or contain less than 20 parts per million of gluten, a level which has been shown to be safe for people who must follow a strict gluten free diet. Thanks to this rule, companies have added gluten free labels to more of their products, making it easier to find out if a food is gluten free or not.

The best way to avoid gluten is to always read the ingredients on food labels not labeled gluten free, and avoid eating foods if you are unsure about their gluten free status. Although there are more gluten free options on the market than ever before, there are still lots of foods not labeled gluten free that could be hiding gluten. Here are some of the top ten foods that could contain “hidden” sources of gluten.

  1. Chocolate Candy

Although most ingredients in chocolate are gluten free, such as sugar, cocoa and milk, some chocolate candies are flavored with malt or contain bits of cookies. Other chocolates, may be completely free of gluten containing ingredients, but made on the same manufacturing lines as gluten containing chocolates, thus putting them at risk of cross contamination. To be sure that a chocolate or candy is safe to eat, look for packages marked “gluten free” and contact the manufacturer for more information if you are unsure about a product. Many manufacturers have product information online detailing which products are gluten free.

  1. Salad dressings

Salad dressings can all harbor gluten. Common ingredients in salad dressing that contain gluten include malt flavoring, malt vinegar, and soy sauce made from wheat. Therefore, some salad dressings could be wheat free but not gluten free, as malt comes from barley.

  1. Processed meats and cheeses

Some deli meats, sausages, meatballs and cheese contain ingredients derived from wheat or barley, which are used as thickening agents or flavor enhancers. Certain shredded cheeses may be coated with flour to prevent clumping. Be sure to check the ingredients on these foods and look for options labeled “gluten free.”

  1. Soups

While most people know that soups with noodles and dumplings are out on a gluten free diet, even innocent sounding soups could contain gluten in the form of a thickening or flavoring agent. Always check the ingredients list on canned soups, boullion powder, and dry soup mix for gluten containing ingredients. When eating out, check with the chef before ordering soups to make sure they are gluten free.

  1. Vegetarian meat alternatives

Veggie burgers, vegetarian bacon and sausage, and some types of tempeh contain gluten. Another popular vegetarian option, seitan, is made entirely out of wheat gluten. However, other vegetarian staples, such as beans, lentils and tofu are naturally gluten free, and very nutritious.

  1. Sauces and condiments

Condiments such as soy sauce, barbecue sauce, mustard, and gravy are often made with gluten containing ingredients, such as wheat, wheat starch or malt flavoring. Be sure to double check ingredients on condiments and sauces or look for gluten free varieties. For instance, Tamari soy sauce is made from 100% soy rather than wheat, and is gluten free.

  1. Oats

Oats are naturally gluten free, but during the harvesting and manufacturing processes, most oats are contaminated with stray wheat. Therefore, people with Celiac should only eat oats that are “certified gluten free.” This means that steps have been taken to ensure that the oats have not been cross-contaminated at any point from the field to the package. This applies to products made with oats also, such as granola and granola bars. Unless the granola says made with “certified gluten free oats” or lists “certified gluten free oats” in the ingredients list, it could be made with contaminated oats and should be avoided.

  1. Medications and vitamins

Medications, vitamins and herbal supplements contain many ingredients besides the active ingredient. While most medications are free of gluten, you should always check the ingredients list and confirm with the manufacturer that your medications and supplements are gluten free.

  1. Skin Care products and make up

Hand sanitizers, lotions, make up and other skin care products can contain gluten in the form of wheat germ oil, oatmeal or other wheat derivatives, such as wheat amino acids. Although gluten must be ingested to cause an autoimmune reaction, gluten from skincare products could potentially be ingested if they are on or near your mouth, or on your hands. Be sure to check your skin care products for gluten containing ingredients, and always wash your hands before eating.

  1. Food products that have changed formulations.

Manufacturers change their recipes and production methods over time. For this reason, never assume that a product is gluten free just because it was in the past. People following a strict gluten free diet should check the ingredients of foods, supplements and skin care products, not labeled gluten free, each time they buy a product.

For more comprehensive advice on how to safely follow a gluten free diet or have other nutrition concerns, schedule an appointment with our Registered Dietitian by calling 301-288-1319.

Top Ten Hidden Sources Of Gluten And How To Avoid Them (2024)

FAQs

What foods secretly contain gluten? ›

Here are some foods likely to contain gluten:
  • Beer, ale and lagers.
  • Bouillon cubes.
  • Brown rice syrup.
  • Candy.
  • Chips.
  • Communion wafers.
  • Couscous.
  • Deli meats.
Aug 7, 2020

What gluten additives should you avoid? ›

Gluten-containing ingredients to avoid: malt, malt flavor, malt extract, malt vinegar, brewer's yeast, and ingredients with the words “wheat,” “barley,” or “rye” in the name or in parentheses after the name. Examples of ingredients to avoid: dextrin (wheat), wheat starch, malt extract (barley).

What are the worst foods for gluten? ›

In general, avoid the following foods if you have celiac disease: Cereals, breads, or other grain products that include wheat, rye, barley, or oats. This includes white or whole-wheat flour (including cookies, crackers, cakes, and most other baked goods), semolina, couscous, bread crumbs, most pastas, and malt.

What foods are surprisingly gluten-free? ›

Treats that are surprisingly gluten-free
  • Plain tortilla or potato chips: Keep in mind that seasoned chips may contain wheat starch.
  • Plain chocolate: Read ingredients as some chocolate bars contain wheat-based wafers.
  • Ice cream: Vanilla, chocolate and strawberry are safe bets. ...
  • French fries: Potatoes are gluten free.
Apr 13, 2023

Do potatoes contain gluten? ›

The simple answer is yes — potatoes are gluten-free. Gluten is a type of protein found in wheat, rye, barley, and other grains. Potatoes aren't grains, they're a type of starchy vegetable. That's good news for people who can't tolerate gluten because they have celiac disease or gluten intolerance.

How to reverse gluten intolerance? ›

There's no cure for gluten intolerance. But most people find relief from symptoms by following a gluten-free diet. You should work with your healthcare provider and a dietitian to plan your diet. You can also ask your healthcare provider about adding probiotics to your diet.

How to go 100% gluten-free? ›

Choose naturally gluten-free grains and flours, including rice, corn, soy, potato, tapioca, sorghum, quinoa, millet, buckwheat, cassava, coconut, arrowroot, amaranth, teff, flax, chia, yucca, bean flours, and nut flours.

Does peanut butter have gluten? ›

It's important to know that peanuts, peanut butter, peanut flour and peanut oil are considered naturally gluten-free foods.

What are the first signs of being gluten intolerant? ›

Here are some of the symptoms of gluten sensitivity:
  • "Brain fog." This is the most common characteristic of gluten sensitivity. ...
  • Headaches or migraines. ...
  • Dizziness.
  • Acne or rashes. ...
  • Joint pain or numbness. ...
  • Diarrhea, gas or constipation.
  • Distended stomach or bloating.
Apr 12, 2016

Does oatmeal have gluten? ›

Yes, pure, uncontaminated oats are gluten-free. The U. S. Food and Drug Administration considers oats a gluten-free grain under its gluten-free labeling regulations and only requires that packaged products with oats as an ingredient contain less than 20 parts per million of gluten overall.

Does cheese have gluten? ›

While most cheeses by themselves do not contain gluten, foods that contain cheese as one ingredient may not be gluten-free, so you should always read the label. Cheesecake is not gluten-free (unless specified on the label) because the crust is made with wheat flour.

Are eggs bad for gluten? ›

Yes, eggs are naturally gluten-free.

What food is really high in gluten? ›

Processed foods that often contain gluten
  • Beer, ale, porter, stout (usually contain barley)
  • Breads.
  • Bulgur wheat.
  • Cakes and pies.
  • Candies.
  • Cereals.
  • Communion wafers.
  • Cookies and crackers.

What foods are cut out of gluten? ›

A gluten-free diet excludes any foods that contain gluten, which is a protein found in wheat and several other grains. It means eating only whole foods that don't contain gluten, such as fruits, vegetables, meat and eggs, as well as processed gluten-free foods like gluten-free bread or pasta.

How to identify gluten on food labels? ›

How to read a label for gluten
  1. Read the “contains” allergen statement at the bottom of the label.
  2. If wheat is listed in the “contains” statement, the product is not gluten free.
  3. If wheat is NOT listed in the “contains” statement, you must look for the following ingredients: Always avoid: Wheat, wheat starch. Rye.

What condiments have gluten in them? ›

Condiments such as soy sauce, barbecue sauce, mustard, and gravy are often made with gluten containing ingredients, such as wheat, wheat starch or malt flavoring. Be sure to double check ingredients on condiments and sauces or look for gluten free varieties.

How to detect gluten in food? ›

Gluten testing devices can help you identify gluten in the foods you eat. The three most popular choices have varying levels of sensitivity: Nima, EZ Gluten, and GlutenTox Home. Nima is easy to use but not as sensitive as the other two options. EZ Gluten and GlutenTox Home are more difficult to use but more sensitive.

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