Any gluten-free eater knows the main sources of gluten include wheat, barley, and rye. In theory, these may seem easy enough to avoid with a gluten-free diet. However, even the most experienced gluten-free dieters can get tripped up by hidden sources of gluten in a variety of processed foods, making adherence to the diet harder than it might otherwise seem.
This guide explores some of the most common gluten-containing foods that require consumer vigilance if you’re practicing a gluten-free lifestyle.
The rise of gluten-free eating
In 2013, the FDA issued a final ruling to help define gluten-free food. Since then, the certified gluten-free label on packaged foods has helped customers quickly be able to identify if a product fits their dietary needs.
The appearance of that label on a consumer product certifies that it meets the requirements set by the FDA for gluten levels of 20 parts per million or less, the lowest detectable level scientific tools can measure in food.
Use of this label, however, is voluntary on the part of the brand. Plenty of brands whose products may be gluten-free don’t make use of the label. Complicating the matter further, there are many food products on the market that you would think are naturally gluten-free, but in reality contain a hidden source.
Gluten has taken center stage for many as a culprit behind various health issues, ranging from minor sensitivities to the severe autoimmune disorder known as celiac disease (learn more about beginner gluten-free diet tips).
So, it’s no surprise that according to the NIH, nearly one-third of all Americans report that they have either tried to reduce the amount of gluten in their diet or tried to eliminate it altogether.
Popular foods with hidden gluten
Whether you’re newly diagnosed with celiac disease, suspect a gluten sensitivity or are merely curious, the following are foods to familiarize yourself with.
It’s important to always double-check ingredient lists before consuming anything on this list or stocking your gluten-free pantry.
Soy sauce and teriyaki sauce
Condiments can be sneaky culprits of gluten. Both soy sauce and teriyaki sauce are two common offenders. Traditionally, these sauces contain wheat.
Replace it: Look for tamari or coconut aminos as a gluten-free replacement and learn to make your own gluten-free teriyaki sauce.
Soy sauce is a component of teriyaki sauce, so a gluten-free teriyaki will use one of the aforementioned replacements.
Miso
Miso paste is a Japanese condiment produced by fermenting soybeans and salt with a koji starter. Sometimes, however, barley is also used in the process. Look specifically for miso paste labeled as gluten-free or check the ingredient label to make sure barley is not listed.
Gluten-free miso paste is a condiment worth seeking out for simple, decadent and umami-packed meals like a beet Budda bowl or maple miso chicken.
Salad Dressings
When gluten is added to unexpected products, many times, it’s as a thickener, binder or filler and most commonly it's in the form of wheat flour or hydrolyzed wheat protein. This is why it can often be found in salad dressings. Ingredient labels may list malt vinegar (malt syrup and malt extract are common too), which is made from barley, soy sauce or wheat flour — all of which are gluten-containing.
Some are even trickier, however, and will include modified food starch. Modified food starch is a starch that can be extracted from a variety of vegetables or grains, including wheat (aka wheat starch). When it comes to gluten-free salad dressings, it’s best to look for simple ingredient lists or make your own.
When dining out, be cautious of salad dressings and sauces. These are potential hiding spots for gluten, and it's often hard to get a straight answer about their ingredients. If you can't be sure, opt for oil and vinegar as a dressing or ask for any sauces to be served on the side
— Jessica Haggard, Primal Edge Health
Meat and fish substitutes
Plant-based diets are on the rise, and with them, the options for more meat and fish substitutes. Oftentimes, these products include gluten-containing fillers such as wheat starch.
Seitan, a popular vegetarian meat substitute, is made entirely from vital wheat gluten. Read labels carefully if looking for meat alternatives on your gluten-free diet. It may be best to make your own plant-based meals from scratch, such as a sweet potato and black bean bowl, lemon noodle bowl, or black bean meatballs.
Even a lot of regular sausages and pepperettes use wheat and wheat alternatives as fillers. This means they contain gluten and will in fact cause a reaction if you're typically gluten-free.
Soup, gravy and broth
Soups and sauces often rely on thickening agents such as flour to create a creamy consistency. While it’s easy to modify this at home when cooking by using gluten-free flour or cornstarch, restaurants and processed food makers often rely on wheat flour as it’s cheaper and more easily accessible.
As a gluten-free eater, you need to be aware that an otherwise gluten-free sounding menu item like a wild mushroom soup may indeed contain gluten.
I have learned to either ask or just avoid soups at restaurants unless they’re labeled GF. Even broth-type soups, I’ve discovered, contain flour. At home, I will use corn flour, arrowroot or cornstarch for thickening my soups.
— Gena, Ginger Casa
Broth and stock can be other unsuspecting hidden sources of gluten. Yeast extract is a common ingredient in powdered or packaged broths, sometimes originating from barley. If a broth or stock isn’t labeled as gluten-free certified, it’s best to avoid it. Personally I use a quality bone broth powder to avoid any issues.
Reap the benefits of homemade bone broth but skip the time in the kitche. Bone broth powder gives you the best of both worlds and makes healing, homemade broth in just 2 minutes.
Common gluten-free foods with cross-contamination concerns
If following a gluten-free diet, it’s also important to be aware of foods commonly affected by cross-contamination.
This is crucial if you have celiac disease. While these foods themselves are gluten-free, the way they are handled can be cause for concern, depending on your level of sensitivity.
Oats
Oats are a naturally gluten-free whole grain that many gluten-free eaters enjoy in place of wheat. They’re oftentimes grown next to wheat or packaged in facilities that also process wheat.
Unless oats are specifically labeled as gluten-free certified, it’s safe to assume that some level of cross-contamination occurred before reaching your pantry.
Fried food
If you choose to eat at a restaurant or fast food establishment, know that while the food itself may not contain gluten, it’s almost always fried in the same fryer using the same oil as other gluten-containing foods (think french fries). Very seldom will restaurants have completely separate fryers for gluten-free foods, so always ask your server before ordering.
Frequently Asked Questions
More often than not, gluten is found in soy sauce, chicken broth, and salad dressings. These three things are often overlooked when it comes to following a gluten-free diet.
Coffee is naturally gluten-free. However, many items you'd add to coffee like flavored creamers or syrups can contain gluten. So, if ordering your coffee at a coffee shop, it's best to double-check.
Other Gluten-Free Diet Tips and Popular Recipes
- Types of oats
- Gluten-free flours
- How to eat gluten-free on a budget
- Gluten-free grains
- Pumpkin protein bread
- Protein zucchini bread
- Gluten-free baking tips
- Gluten-free pantry staples you NEED
- Almond flour versus coconut flour
The importance of being vigilant
Avoiding obvious gluten-containing grains is only half the battle. It's the hidden sources that often catch people off guard. Therefore, those with gluten-related disorders who must follow a strict gluten-free diet must remain vigilant.
If a food doesn’t carry the gluten-free certified label, make it a practice to always read ingredient labels. Familiarize yourself with the terminology. It’s not as simple as looking for wheat, barley and rye in an ingredient list. Words like modified food starch, yeast extract, hydrolyzed vegetable protein, hydrolyzed plant protein, textured vegetable protein, dextrin and maltodextrin are all crafty synonyms.
By understanding and identifying these covert culprits, individuals can not only improve their quality of life but also safeguard their long-term health.
This article originally appeared on Food Drink Life.
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