Why Hidden Gluten Matters
For people with celiac disease, even tiny amounts of gluten (over 20 ppm) can trigger an immune response and damage the small intestine. Unfortunately, gluten appears in many foods where you wouldn't expect it.
Condiments & Sauces
Soy sauce is one of the most common hidden gluten sources - traditional soy sauce is made with wheat. Look for tamari (usually wheat-free) or specifically labeled gluten-free soy sauce.
Other sauces to watch:
- Worcestershire sauce - often contains malt vinegar (barley)
- Teriyaki sauce - typically contains soy sauce (wheat)
- BBQ sauce - may contain malt vinegar or wheat-based thickeners
- Salad dressings - may use wheat-based thickeners or malt vinegar
- Ketchup - usually safe, but some brands add malt vinegar
Processed Meats
Many processed meats contain hidden gluten:
- Sausages - wheat flour or breadcrumbs as fillers
- Deli meats - may contain modified food starch from wheat
- Meatballs - often bound with breadcrumbs
- Marinaded meats - soy sauce or wheat-based marinades
Spices & Seasonings
- Spice mixes - may contain wheat flour as anti-caking agent
- Curry powder - some blends include wheat flour
- Stock cubes/bouillon - often contain wheat or barley
- Seasoning packets - check every time, formulas change
Unexpected Sources
| Food | Why It May Contain Gluten |
|---|---|
| French fries | Coated in wheat flour, shared fryer oil |
| Potato chips | Malt vinegar flavoring, wheat-based seasonings |
| Ice cream | Cookie pieces, wheat-based stabilizers |
| Chocolate | Barley malt, shared equipment |
| Licorice | Wheat flour is a primary ingredient |
| Medications | Wheat starch as binding agent |
| Communion wafers | Made from wheat |
| Play-Doh | Contains wheat (children with celiac) |
Ingredient Names That Mean Gluten
Watch for these on labels:
- Modified food starch (could be wheat-based)
- Malt, malt extract, malt flavoring (barley)
- Hydrolyzed wheat protein
- Brewer's yeast (barley)
- Seitan (pure wheat gluten)
- Couscous (wheat)
- Bulgur (wheat)
- Farina (wheat)
- Semolina (wheat)
- Durum (wheat)
How to Protect Yourself
- Read every label, every time - formulations change without warning
- When in doubt, scan it - use a tool like FoodScan.ai to check ingredients
- Look for certification - Crossed Grain symbol is the gold standard
- Ask at restaurants - cross-contamination in kitchens is common
- Check medications - ask your pharmacist about wheat starch
