What common foods surprisingly contain gluten?
Written by
Chen Jialiang
Reviewed by
Prof. Graham Pierce, Ph.D.Gluten lurks in surprising everyday foods, in addition to the usual suspects, such as bread and pasta. Food manufacturers use it regularly as a cheap thickener and binder in their processed products. You may unknowingly be eating gluten in a dish or snack without even realizing it. Learning all these sources of hidden gluten is important to keep to a truly gluten-free diet effectively.
Sauces & Condiments
- Soy sauce contains wheat unless labeled tamari
- Gravies often use flour as thickening agent
- Pre-made salad dressings include malt vinegar
- Barbecue sauces frequently contain barley extracts
Processed Meats
- Sausages use breadcrumbs as fillers
- Deli meats contain gluten-based preservatives
- Meatballs typically include wheat binders
- Imitation crab has wheat starch additives
Beverages & Snacks
- Flavored coffees use barley-based flavorings
- Some teas contain roasted barley grains
- Licorice candy includes wheat flour
- Chips with seasoning often have maltodextrin
Unexpected risks arise with medications and supplements. Pill coatings often contain gluten as a binding agent, which may be a health concern. Several vitamins, especially those in compound formulations, may contain wheat-derived fillers. Always check with your pharmacist about prescription medications. Label appropriately to be certified gluten-free.
Safeguard yourself by reading labels carefully. Look for wheat, barley, rye, and malt. Choose certified gluten-free products as appropriate. Make more meals at home and use whole-food ingredients. Doing these things will significantly reduce accidental exposure to gluten.
Read the full article: 10 Gluten Free Benefits You Should Know
