- Pringles, many sauces and gravies, cornbread, candies, and even some medications and dietary supplements can all be hidden sources of gluten.
- Soy sauce is usually brewed using wheat, but you can avoid it with many tamari sauces.
- Oats can be cross-contaminated with wheat, rye, and barley.
- Blue cheese may or may not be dangerous.
- Always read labels carefully if you’re serious about going gluten-free.
When you first go gluten-free, you might think it’s all about avoiding bread products, crackers, and pasta that isn’t labeled “gluten-free.” All three of those things are only the beginning, though.
Once you start to dive deeper into what it takes to keep gluten out of your daily food intake, you’ll soon start to see hidden sources of gluten in places that may surprise you.
Making a lot of your own food gives you control over keeping hidden gluten off your plate. Luckily, since celiac disease and issues of gluten intolerance have become more mainstream, there are many commercially available gluten-free alternatives to products you might rely on in your pantry.
Here are eight foods you probably had no idea contained gluten — and what you can eat instead.
Oats
It’s true that oats by themselves do not contain gluten. However, the key is “by themselves.” Commercial farms frequently grow oats and other crops together— including wheat, barley, rye, and other grains. That means cross-contamination can occur pretty much whenever the wind blows — as well as along the production line after harvest.
What to eat instead:
Oats specifically marked as “gluten-free” are grown, harvested, and processed in dedicated gluten-free facilities for anyone who has gluten sensitivities. For those with extreme sensitivities, the website Gluten Free Watchdog maintains a list of companies that voluntarily adhere to a gluten-free purity protocol with their oats.
Blue cheese and blue cheese dressing
According to registered dietitian Tricia Thompson, blue cheese is often suspect because it’s a category of cheeses made using penicillium spores that may or may not have been grown on a medium — such as rye bread — that contains gluten. It’s difficult to get clear answers, so the matter is one of eternal debate.
What to eat instead:
If you love the flavor of blue cheese, look for items containing it that are certified gluten free.
Pringles
You can read sad tales of former Pringles-lovers who discovered that they couldn’t eat their favorite chip anymore all over the Internet. It’s true: Pringles contain wheat ingredients.
What to eat instead:
Several companies have lists of chips available in the US that are gluten-free. So rest assured, you’re definitely not our of chip options. Here are a few to get you started, but be sure to check the manufacturer’s website of your favorite snack brand if it’s not listed here:
Many sauces, gravies, and salad dressings
If you cook, you may already know that a roux made with wheat flour is a common method of thickening many sauces and gravies. This is as true of store-bought sauces and gravies too.
Pre-made salad dressings may also contain gluten — even if they’re seemingly simple, like a balsamic vinaigrette.
What to eat instead:
If you’re cooking at home, use a simple cornstarch slurry to thicken sauces and gravies instead of a flour roux. When you’re shopping at the store, always read the labels carefully to check for gluten ingredients.
Soy Sauce
Traditional soy sauce brewing methods vary between both countries and manufacturers — but most methods do involve wheat.
What to eat instead:
Although there are many varieties of soy sauce produced across Asia, tamari is a specifically Japanese style.
Many tamari sauces don’t involve wheat in their production. Always check to make sure the bottle you’re considering is marked gluten-free, though.
Cornbread
Read over many popular cornbread recipes and you’ll see two things. They all contain cornmeal, and they all contain some variety of wheat flour. The same is true of restaurant cornbread, as well.
Unless something specifically says that it is gluten-free, do not mistakenly believe that it contains no wheat products.
What to eat instead:
I would never suggest you completely give up cornbread — I’m not a monster. If you love cornbread and you’re interested in making it yourself, I make this recipe all the time. Some baking mix companies also offer GF cornbread mixes if you just want recipe training wheels.
Candy
Lots of candy bars and other sweet treats that you may love contain gluten. Twizzlers, Almond Joy, and Milky Way are all examples. Always read the labels carefully if you’re trying to avoid this or any other allergen.
What to eat instead:
There are plenty of candies that are gluten-free, and the Celiac Disease Foundation has a good multi-brand list here.
Supplements and medication
Although whey protein, which is used in many protein powders and supplements, does not contain gluten on its own, often protein bars and beverages are made with added wheat-based ingredients.
Many supplements — as well as medications — use various starches as binding agents too. Unfortunately, sometimes wheat starch is involved — which can be an unwanted source of gluten in your diet.
The Celiac Disease Foundation has a helpful guide to making educated decisions about your medications and supplements and the risk of gluten consumption you may run.
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