How To: Identify Hidden Gluten in Your Food

While it may seem straightforward to identify gluten in edible products (you just have to keep your eye out for wheat, barley, and rye, right?), gluten can often be hidden in less obvious foods and ingredients. While we always recommend choosing certified gluten free products to ensure you’re kept safe and gluten free, we know some celiacs may choose products without this label. That’s why we’ve created this list to help you identify hidden sources of gluten, so you can make more informed choices.

 

Ingredients that may contain hidden gluten

The following ingredients of concern are often used in processed foods like baked goods, sauces, and other ready-to-eat items

  • Caramel color - may be made using gluten-containing grains

  • Dextrin, dextrimaltose, maltose, and maltodextrin - may be made from wheat, unless otherwise specified (i.e. “corn dextrin” or “tapioca dextrin”)

  • Emulsifiers, thickeners, binders, and stabilizers - may be derived from gluten-containing grains

  • Fat replacers - may be derived from wheat or barley

  • Hydrolyzed vegetable protein (HVP) and hydrolyzed plant protein (HPP) - may be made from wheat

  • Malt - usually derived from barley

  • Modified food starch, pregelatinized starch, and hydroxypropylated starch - may contain wheat, unless otherwise specified (i.e. “from cornstarch” or “from potato starch”)

  • Natural and artificial flavors and colors - may be made from barley or other gluten-containing grains, or use gluten as a carrier

  • Oats - often grown near wheat and subject to cross contact, unless specified to be gluten free

  • Seasonings/spices - may contain wheat as a filler or anti-caking agent

  • Smoke flavoring - may use barley malt flour

  • Soy sauce - made with wheat unless it’s labeled gluten free

  • Syrups - may be derived from wheat or gluten-containing grains

  • Vegetable gum, vegetable starch, and vegetable broth - may contain gluten or be derived from gluten-containing grains

  • Vegetable proteins and textured vegetable proteins (TVP) - may contain wheat, unless otherwise specified (i.e. “from soybeans” or “from peas”)

  • Vinegars - vinegars that are made from gluten-containing grains and are fermented instead of distilled need to be avoided (i.e. malt vinegar)

  • Yeast extract - may be derived from gluten-containing grains like barley

 

Foods that may contain hidden sources of gluten

Even foods that appear to be gluten free may actually contain gluten due to added ingredients. Here are some common products to look out for:

  • Beverages

    • Artificial coffee creamers - may have flavorings or additives that contain gluten

    • Beer and malt beverages - contain barley

    • Coffee alternatives - may be made with roasted barley

    • Flavored coffees and teas - may contain gluten-containing additives

    • Instant coffee - the processing of this product is more likely to result in cross contact with gluten compared to coffee beans or grounds

    • Pre-mixed cocktails - may use barley-based flavorings

    • Wine coolers - often are malt-based

  • Condiments and sauces

    • Barbecue sauce - may contain malt vinegar, soy sauce, or flour

    • Bouillon cubes - may use wheat flour as a binder

    • Brown rice syrup - may be made with barley enzymes

    • Cream sauces made with a roux - often thickened with wheat flour

    • Gravy and gravy mixes - often thickened with wheat flour

    • Ketchup - may contain malt vinegar or miso

    • Marinades - may contain malt vinegar, soy sauce, or flour

    • Mustard - may be thickened with wheat flour

    • Salad dressings - may contain malt vinegar, soy sauce, or flour

    • Smoke flavoring - may use barley malt flour

    • Soy sauce - made with wheat unless it’s labeled gluten free

    • Teriyaki sauce - often contains soy sauce

  • Processed and packaged foods

    • Broths and stocks - may contain gluten, such as hydrolyzed wheat protein or yeast extract derived from barley

    • Canned soups - may contain wheat-based thickeners, wheat-based noodles, or barley

    • Cheese - may be flavored with gluten-containing grains (i.e. beer soaked hard cheese) or include ingredients derived from gluten (i.e. blue cheese may use penicillium derived from wheat)

    • Cornflakes and crisp/puffed rice cereal - often contain malt extract

    • Deli meats and sausages - may contain binders or fillers derived from gluten-containing grains

    • Frozen French fries - may contain wheat, especially if they are seasoned

    • Frozen vegetables - while vegetables are naturally gluten free, options that are seasoned, in a sauce, or made into special shapes (i.e. broccoli stars) may contain wheat

    • Imitation crab - may use flavorings or binders derived from gluten-containing grains

    • Pickles - may be made using malt vinegar

    • Pre-seasoned meats - seasonings may contain gluten

    • Rice pilaf - may contain orzo or wheat flour

    • Seasoned rice - may contain wheat flour or seasonings that contain gluten

    • Veggie burgers and meat substitutes - often contain wheat-based fillers or proteins

    • Yogurt - flavored yogurts or yogurts with additives may contain gluten

  • Snacks and sweets

    • Candy and chocolate bars - may contain gluten-based binders or flavorings

    • Cereal, energy, protein, and snack bars - often contain wheat, malt extract, or oats

    • Flavored nuts and trail mixes - flavors may be derived from gluten-containing grains

    • Frozen dessert bars and ice cream - may contain ingredients or flavors derived from gluten-containing grains, such as malt

    • Granola and granola bars - often made with regular oats instead of certified gluten free oats (unless specified on the label)

    • Ice cream and frozen yogurt - may contain gluten-containing additives

    • Jerky - certain flavors (i.e. teriyaki) contain wheat

    • Licorice - typically contains wheat as a binder

    • Multigrain or “artisan” tortilla chips - may contain a wheat-based ingredient

    • Potato chips - seasonings may contain malt vinegar or wheat starch

  • Miscellaneous

    • Cooking spray - most are gluten-free, but some contain wheat

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