Surprise! There's Gluten In That

If you’re celiac, you likely already know these, but if you’re just someone trying to stay away from gluten for other reasons, these sneaky foods might come as a surprise to you. Just when you thought you were dodging those pesky wheat proteins, they pop up in the most unexpected places. Gluten is often lurking where you’d least expect it so reading labels and knowing the synonyms for it is important.

The Celiac Disease Foundation has a comprehensive list of all the different gluten-containing grains and their derivatives as well as an exhaustive list of foods that commonly contain gluten that anyone who is serious about avoiding it should check out. This list features a handful of the select foods that are sneakier than most and will often catch people off guard who are trying to avoid gluten in their day to day lives.

Gluten free written in flour.Photo byPhoto credit: YayImages.

Soy Sauce

That salty splash in your stir-fry? Yep, soy sauce often contains wheat as a stabilizer. It’s surprising how many Asian dishes can be compromised. Stick to tamari for a gluten-free option and keep your fried rice and sushi nights worry-free.

Imitation Crab Meat

Your favorite California roll might be hiding gluten. Imitation crab, or “krab,” often contains wheat to bind the fish together. For a gluten-free sushi experience, go for real crab or double-check the ingredients next time.

Salad Dressings

Bet you didn't think a healthy salad could be a gluten bomb. Many store-bought dressings use wheat as a thickener or stabilizer or malt vinegar. To make sure your salad stays gluten-free, make a homemade salad dressing or scrutinize the bottle before you drizzle it on.

Processed Lunch Meats

That deli turkey might have more than just meat. Some processed meats use fillers like wheat or barley to bulk up the product. Just when you thought processed meat couldn't get more gross, you learn this.

Country fried steak with gravy.Photo byPhoto credit: Shutterstock.

Gravy and Sauces

Grandma’s gravy might have a gluten secret. Flour is a common thickener for gravies and sauces, so your Sunday roast might not be gluten-friendly. Swap it out with cornstarch or arrowroot powder, or look for gluten-free recipes to keep the tradition alive.

Vegetable Broth

Even your veggie broth can be a gluten culprit. Some brands use wheat as a flavor enhancer or stabilizer, sneaking gluten into your soups and stews. Check the ingredients list or make your own broth at home which is incredibly easy to do.

Ice Cream

Like soups and sauces, some ice creams use gluten as a stabilizer or thickener, especially those with cookie or cake mix-ins. Stick to simple flavors like vanilla or chocolate, or look for brands that proudly wave the gluten-free flag on their container.

French Fries

Not all fries are safe. Many restaurants coat their fries with a flour mixture before frying to give them that extra crunch on the outside. Always ask if their fries are just potatoes and oil or if they’ve had a floury makeover. Chances are they're also fried in the same oil that other gluten-containing items are so even eating a gluten-free fried food at a restaurant can lead to problems depending how sensitive you are.

Spice Mixes

Your favorite weeknight taco seasoning might be hiding gluten. Some pre-made spice mixes use wheat flour as an anti-caking agent. Make your own spice blend at home to keep your tacos gluten-free and packed with pure flavor, minus the hidden gluten.

Spices.Photo byPhoto credit: Shutterstock.

Chewing Gum

Fresh breath with a side of gluten? This is definitely one of the weirder hiding spots. Some chewing gums use wheat-based ingredients as binders or to add texture. Look for gluten-free gum brands to keep your chewing worry-free and your breath fresh.

Licorice

The controversial movie treat might be a culprit also. Traditional licorice often contains wheat flour to give it that chewy texture. Swap to gluten-free versions or try other candy favorites like gummy bears or chocolates that are naturally gluten-free.

Instant Coffee

Some instant coffees use gluten-based ingredients for flavoring or as fillers. Opt for brewed coffee or certified gluten-free instant coffee to stay on the safe side and enjoy your morning cup without worry.