Avoiding Hidden Gluten in Everyday Foods
Living gluten-free is not always as straightforward as it seems. Even seasoned pros can find themselves caught off guard by hidden gluten in everyday foods. Whether you’re new to gluten-free living or have been managing it for years, this guide is here to help you identify sneaky sources of gluten and avoid unpleasant surprises.
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What Is Hidden Gluten?
Hidden gluten refers to gluten-containing ingredients that are not immediately obvious in food or household products. It can lurk in processed foods, sauces, and even non-food items. Knowing where to look is key to staying safe and healthy.
Common Sources of Hidden Gluten
1. Sauces and Condiments
Many sauces and condiments contain gluten, often in the form of wheat, malt vinegar, or barley. Examples include:
- Soy Sauce: Most soy sauces contain wheat. Look for gluten-free versions or tamari sauce.
- Teriyaki Sauce, Fish & Oyster Sauce: The normal versions always contain gluten. Look for the gluten free options.
- Worcestershire Sauce: Almost always made with malt vinegar, which is derived from barley.
- Barbecue Sauce and Ketchup: Some brands add gluten, wheat or barley as a thickener.
2. Coffee Shop Syrups
Flavored coffee syrups can contain wheat or barley derivatives. When ordering at coffee shops, ask your barista to confirm the ingredients. Additionally, ensure they use separate equipment (milk jug or steamer) for steaming milk to avoid cross-contact with gluten-containing plant-based milks.
3. corn Flakes
Many corn flakes brands aren’t made 100% out of corn. They often include barley malt or wheat. Opt for gluten-free brands to stay safe.
4. French Fries
French fries might seem safe, but they can be contaminated in two ways:
- Coatings: Some frozen fries include wheat in their coatings.
- Shared Fryers: Ensure fries are cooked in a dedicated fryer to avoid cross-contact with gluten-containing foods.
5. Salad Dressings
Many salad dressings include gluten-containing stabilizers or thickeners. Always check labels and opt for gluten-free options.
6. Spices
Some spice blends are bulked up with wheat or processed in facilities handling gluten. Choose certified gluten-free spices. Pro Tip: Avoid using a salt bowl in a shared kitchen, it is a source of gluten. Try to use salt and pepper shakers to be safe!
Surprising Products That May Contain Gluten
7. Salt and Vinegar Chips
These chips often use malt vinegar, making them unsafe for those avoiding gluten. Look for brands that specify gluten-free.
8. Processed Meats
Ham, salami, and sausages can contain gluten as fillers or stabilizers. Read the ingredient lists carefully and choose gluten-free-certified options.
9. Broths and Stocks
Store-bought broths and bouillon cubes often contain wheat flour as a thickener. Choose brands labeled gluten-free or make your own at home.
10. Vegan Meats
Many vegan meat substitutes rely on wheat gluten to mimic the texture of meat or chicken. Check for gluten-free labeling to find safe options.
11. Plant-Based Milks
Oat, almond, and soy milks may include gluten-containing stabilizers or thickners. Ensure the product is labeled gluten-free and if oat milk, made with gluten-free oats.
12. Bacon at Hotel Buffets
In some hotels, bacon is cooked and then placed on a bed of bread to soak up grease. If you really want bacon, ask for a fresh batch that hasn’t touched bread!
13. Protein Bars and Powders
Not all protein products are gluten-free. Research brands and opt for those certified gluten-free to avoid hidden gluten.
14. Imitation Crab
Imitation crab is often made with wheat starch fillers. Check labels and choose certified gluten-free options.
Final Thoughts
Hidden gluten can be tricky to spot, but with knowledge and vigilance, you can avoid it. By checking ingredient labels, asking questions, and choosing certified gluten-free products, you’ll minimize your risk of exposure.
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