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