Common Foods with Hidden Gluten: What You Need to Know
Gluten is often hidden in foods you wouldn’t expect, which can make it challenging for people with gluten sensitivity, celiac disease, or those following a gluten-free diet. Even if a food doesn’t look like it contains wheat, barley, or rye, gluten can sometimes appear in processed, packaged, or flavored products.
Here’s a comprehensive guide to help you identify common foods with hidden gluten.
1. Processed Meats
Many processed meats contain fillers or flavorings that have gluten. Watch out for:
Sausages
Hot dogs
Deli meats
Tip: Always check the label or opt for certified gluten-free brands.
2. Condiments and Sauces
Sauces and condiments often use wheat as a thickener or stabilizer:
Soy sauce (unless labeled gluten-free)
Salad dressings
Marinades
Gravy
Tip: Choose gluten-free tamari instead of traditional soy sauce.
3. Snack Foods
Even snacks can be sneaky sources of gluten:
Certain chips, especially flavored varieties
Pretzels
Crackers
Tip: Look for brands that clearly indicate “gluten-free” on the packaging.
4. Baked Goods
Breads and pastries are obvious sources, but even some baked goods can surprise you:
Bread crumbs
Some cookies and brownies
Pastries
Tip: Gluten-free alternatives are widely available and often just as tasty.
5. Cereals and Granola
Some breakfast staples contain gluten:
Certain breakfast cereals
Granola bars
Tip: Check for oats labeled gluten-free, as cross-contamination can occur.
6. Vegetable and Legume Products
Even vegetables and plant-based products may contain hidden gluten:
Some canned vegetables, especially those in sauces
Veggie burgers
Tip: Choose plain, unprocessed vegetables and read labels carefully.
7. Dairy Products
Certain flavored or processed dairy items may include gluten:
Flavored yogurts
Cheese spreads
Tip: Stick to plain dairy or certified gluten-free products.
8. Beverages
Some drinks may contain gluten or wheat-derived ingredients:
Beer (unless labeled gluten-free)
Certain flavored coffees and teas
Tip: Look for gluten-free beers or naturally gluten-free spirits.
9. Packaged Foods
Convenience foods often have hidden gluten:
Frozen dinners
Ready-made meals
Tip: Always review ingredient lists and gluten-free labels.
10. Miscellaneous Items
Gluten can even appear in unexpected non-food items:
Certain vitamins and supplements
Some non-food products like Play-Doh
Tip: When in doubt, verify ingredients or look for gluten-free certifications.
Final Tips
Gluten can hide in surprising places. To stay safe:
Always read labels carefully
Choose products specifically labeled gluten-free
When dining out, ask about hidden gluten in sauces, breading, and dressings