For a lot of people who want to cut gluten out of their diet, hidden gluten remains a challenge for them. Whether they have celiac disease, are gluten sensitive, or just want to be healthier, it seems easy to stay away from wheat, but the real challenge begins when you discover how many of the foods you eat every day contain gluten. It’s not always easy to check bread, pasta, or other foods and grains.
This is why anyone who wants to live a gluten-free life needs to know how to read labels, which grains to avoid, and what ingredients to avoid.
Contents
Why Hidden Gluten Is Such a Big Problem
Gluten is widely used in food because it comes from wheat and can bind, thicken, stabilize, and improve texture. This is why it’s so popular in processed foods, sauces, snacks, and even things you wouldn’t expect. Even small amounts can cause symptoms in people with celiac disease.
People who are gluten intolerant may feel bad, get headaches, and be tired when they eat foods that have gluten in them without knowing it.
The problem is that gluten is often called different names, making it hard to spot without carefully reading labels.
Surprising Ingredients That Contain Hidden Gluten
1. Soy Sauce and Marinades
A lot of people think soy sauce is just fermented soybeans, but it actually contains gluten because it is made with wheat. Wheat is often used as a thickener in Asian marinades, stir-fry sauces, teriyaki glazes, and dipping sauces.
Safe Option: Tamari or certified gluten-free soy sauce.
2. Seasonings and Spice Blends
Pure spices don’t contain gluten, but spice blends often do. Manufacturers usually add gluten-containing wheat flour, maltodextrin (which can come from wheat), or anti-caking agents.
Tip: Use only pure spices or look for blends that say they are gluten-free.
3. Salad Dressings and Condiments
Gluten can be used as a thickener or stabilizer in creamy dressings, vinaigrettes, and dips. Barley malt vinegar or wheat-based additives can even be found in ketchup, mustard, and mayonnaise.
Look for: “Modified food starch,” “malt extract,” and “thickener (wheat)” are some examples.
4. Soups and Broths
Gluten is often used as a thickener in canned soups, powdered soup mixes, and bouillon cubes. Vegetable soups can even hide wheat-based ingredients to make them thicker.
You can either buy certified gluten-free brands or make your own stock.
5. Oats
Oats don’t contain gluten, but they are often grown or processed near wheat fields, which can lead to cross-contamination. They might not be safe unless they say “gluten-free” on the label.
Look for: Gluten-free certified oats.
6. Processed Meats
Wheat-based fillers are often used in sausages, hot dogs, deli meats, and meatballs. Seasoning mixes, binders, and flavor enhancers can also contain gluten.
Ask or check labels especially for Wheat starch, Malt vinegar, and hydrolyzed wheat protein.
7. Malt-Based Ingredients
Barley, which contains gluten, is where malt usually comes from. You can find it in Malt vinegar, Breakfast cereals, Chocolate drinks, Candies, Granola, and Beer. If you see malt, assume gluten unless the label indicates otherwise.
8. Imitation Seafood and Processed Foods
Gluten-containing binders are often used in crab sticks, fake meat, breaded foods, and frozen snacks. These foods don’t usually contain wheat, but the additives give them texture.
9. Flavourings and Food Additives
This is when reading labels becomes hard. Gluten is often found in foods with names that don’t sound like grains.
Some common causes are modified food starch (if it comes from wheat), hydrolyzed protein from wheat, Maltodextrin (may come from wheat), Natural flavours, which can sometimes come from barley, Caramel coloring (not often, but it can come from malt syrup)
Choosing products that clearly say where they come from or are certified GF is the safest way to go.
10. Baking Mixes and Desserts
Gluten often lurks in Pudding mixes, Cake mixes, Custards, Pie fillings, and Instant chocolate drinks. Many of these use wheat as a thickening agent.
Grains That May Contain Gluten (or Be Contaminated)
Unsafe Grains (Always Contain Gluten):
- Wheat (all varieties: durum, semolina, spelt, emmer, einkorn)
- Barley
- Rye
- Triticale
- Farina
- Couscous
Naturally Gluten-Free Grains That May Be Contaminated:
- Oats (unless certified)
- Millet
- Sorghum
- Buckwheat
- Teff
- Amaranth
- Quinoa
Always buy products labeled gluten-free to avoid cross-contact.
Learning Label Reading: Your Most Powerful Tool
1. Look for the Gluten-Free Certification Logo
This is the quickest and safest indicator that the product has been tested and meets strict standards.
2. Scan for Obvious Gluten Ingredients
First, check the allergen section for wheat. Then look for Barley, Rye, Malt, Brewer’s yeast, Wheat starch, Durum, Semolina, and Farina.
If any of these appear, the product is not safe.
3. Learn the Names Gluten Hides Behind
Common gluten-containing ingredients disguised under unfamiliar names include Maltodextrin (wheat-derived), Modified starch, Roux, Stabilizers, Binder, Hydrolysed plant protein (HPP), Brewer’s yeast.
When in doubt, choose another brand.
Statements like-
- “Processed in a facility that handles wheat.”
- “May contain traces of gluten.”
This means the product may not be safe for people with severe sensitivity.
5. Avoid Products With Vague Terms
Words like spices, seasonings, natural flavors, and vegetable protein can hide gluten unless clearly marked gluten-free.
FAQs
Wheat-based thickeners or additives are often used to hide gluten in soy sauce, spice blends, salad dressings, soups, and processed meats.
2. How can I quickly find gluten that isn’t obvious on food labels?
Look for words like malt, barley, modified food starch (wheat), and hydrolyzed wheat protein.
3. Do all oats not have gluten?
No, regular oats often contain wheat during processing.
4. Do food additives have gluten in them that you can’t see?
Yes, some do. Maltodextrin (when made from wheat), caramel coloring, and natural flavors can all contain gluten unless they are labeled gluten-free.
Wrapping It Up
It’s much easier to avoid gluten once you know where it hides and how to spot dangerous ingredients and food additives. Reading labels becomes second nature with practice, and you’ll quickly learn which brands and products are safe.
Hi, I’m Anastasia Wood from Vacaville, CA. I was always focused on my studies and loved drawing in school. In college, I discovered my passion for blogging. Recently, I became interested in learning more about gluten and which products contain it after hearing from my doctor friends about its effects on health.