Gluten-free diets have become increasingly popular in recent years, with people avoiding gluten for medical reasons or simply as a lifestyle choice. For those with celiac disease or non-celiac gluten sensitivity, sticking to a strict gluten-free diet is essential. But even for those without gluten issues, going gluten-free can provide perceived health benefits. However, many naturally gluten-free foods and ingredients are often cross-contaminated with gluten during growing, manufacturing or processing. And some foods that seem like they should be gluten-free actually contain gluten in lesser known forms. Here is an overview of some common foods that are surprisingly not gluten-free.
Oats
Oats are a nutritious gluten-free grain in their natural, uncontaminated form. However, oats are commonly contaminated with gluten because they are often grown in rotation with wheat or processed in facilities that also handle wheat. Unless oats are certified gluten-free, which involves special growing and processing practices to prevent cross-contamination, they likely contain traces of gluten and are not safe for a gluten-free diet.
Soy Sauce
Soy sauce is made from fermented soybeans but also typically contains wheat. Most major brands of soy sauce contain gluten and are not suitable for a gluten-free diet. Tamari is a type of gluten-free soy sauce made without wheat. When buying soy sauce, check the label to make sure it is certified gluten-free or tamari.
Licorice
Licorice root is naturally gluten-free but many licorice candies contain wheat flour. Licorice candy is often rolled in wheat flour to prevent the pieces from sticking together, resulting in cross-contamination. Check ingredient lists and opt for brands that are labeled gluten-free to enjoy licorice candy on a gluten-free diet.
Packaged Chips and Snacks
Many chips, crackers, pretzels and other packaged snacks contain gluten as a main ingredient or are cross-contaminated during processing. Wheat-based ingredients like flour may be used in flavorings, seasonings or for coating chips. Check ingredient lists carefully and be aware that packaging facilities likely also process gluten-containing items. Choose brands that are certified gluten-free when possible.
Beer
Most major beer brands contain gluten derived from barley or other glutenous grains used in the brewing process. There are some gluten-free beers made from sorghum, rice or gluten-free grains. Beer is typically not permitted on a strict gluten-free diet but there are some labeled gluten-free beers that may contain very low levels of gluten.
Salad Dressings and Sauces
Many condiments and sauces like salad dressings, teriyaki sauce, barbecue sauce and ketchup contain hidden sources of gluten. Wheat flour, soy sauce and malt vinegar are common culprits. Brands that are specifically labeled gluten-free are the safest bet when choosing condiments.
Soup Bases and Bouillon
Pre-made soup bases and bouillon cubes often contain ingredients derived from wheat, barley and rye. Opt for broths and stocks made from gluten-free ingredients like vegetables, chicken or beef. Check ingredient lists for thickeners like wheat flour as well.
Spices and Seasonings
Pure herbs and spices are naturally gluten-free but spice blends can contain gluten from additives. Sources may include wheat flour to prevent caking or barley malt as a flavoring. Be cautious of seasoning blends and stick to single-ingredient, natural spices as much as possible.
Oats
Oats are a nutritious gluten-free grain in their natural, uncontaminated form. However, oats are commonly contaminated with gluten because they are often grown in rotation with wheat or processed in facilities that also handle wheat. Unless oats are certified gluten-free, which involves special growing and processing practices to prevent cross-contamination, they likely contain traces of gluten and are not safe for a gluten-free diet.
Soy Sauce
Soy sauce is made from fermented soybeans but also typically contains wheat. Most major brands of soy sauce contain gluten and are not suitable for a gluten-free diet. Tamari is a type of gluten-free soy sauce made without wheat. When buying soy sauce, check the label to make sure it is certified gluten-free or tamari.
Licorice
Licorice root is naturally gluten-free but many licorice candies contain wheat flour. Licorice candy is often rolled in wheat flour to prevent the pieces from sticking together, resulting in cross-contamination. Check ingredient lists and opt for brands that are labeled gluten-free to enjoy licorice candy on a gluten-free diet.
Packaged Chips and Snacks
Many chips, crackers, pretzels and other packaged snacks contain gluten as a main ingredient or are cross-contaminated during processing. Wheat-based ingredients like flour may be used in flavorings, seasonings or for coating chips. Check ingredient lists carefully and be aware that packaging facilities likely also process gluten-containing items. Choose brands that are certified gluten-free when possible.
Beer
Most major beer brands contain gluten derived from barley or other glutenous grains used in the brewing process. There are some gluten-free beers made from sorghum, rice or gluten-free grains. Beer is typically not permitted on a strict gluten-free diet but there are some labeled gluten-free beers that may contain very low levels of gluten.
Salad Dressings and Sauces
Many condiments and sauces like salad dressings, teriyaki sauce, barbecue sauce and ketchup contain hidden sources of gluten. Wheat flour, soy sauce and malt vinegar are common culprits. Brands that are specifically labeled gluten-free are the safest bet when choosing condiments.
Soup Bases and Bouillon
Pre-made soup bases and bouillon cubes often contain ingredients derived from wheat, barley and rye. Opt for broths and stocks made from gluten-free ingredients like vegetables, chicken or beef. Check ingredient lists for thickeners like wheat flour as well.
Spices and Seasonings
Pure herbs and spices are naturally gluten-free but spice blends can contain gluten from additives. Sources may include wheat flour to prevent caking or barley malt as a flavoring. Be cautious of seasoning blends and stick to single-ingredient, natural spices as much as possible.
Oats
Oats are a nutritious gluten-free grain in their natural, uncontaminated form. However, oats are commonly contaminated with gluten because they are often grown in rotation with wheat or processed in facilities that also handle wheat. Unless oats are certified gluten-free, which involves special growing and processing practices to prevent cross-contamination, they likely contain traces of gluten and are not safe for a gluten-free diet.
Soy Sauce
Soy sauce is made from fermented soybeans but also typically contains wheat. Most major brands of soy sauce contain gluten and are not suitable for a gluten-free diet. Tamari is a type of gluten-free soy sauce made without wheat. When buying soy sauce, check the label to make sure it is certified gluten-free or tamari.
Licorice
Licorice root is naturally gluten-free but many licorice candies contain wheat flour. Licorice candy is often rolled in wheat flour to prevent the pieces from sticking together, resulting in cross-contamination. Check ingredient lists and opt for brands that are labeled gluten-free to enjoy licorice candy on a gluten-free diet.
Packaged Chips and Snacks
Many chips, crackers, pretzels and other packaged snacks contain gluten as a main ingredient or are cross-contaminated during processing. Wheat-based ingredients like flour may be used in flavorings, seasonings or for coating chips. Check ingredient lists carefully and be aware that packaging facilities likely also process gluten-containing items. Choose brands that are certified gluten-free when possible.
Beer
Most major beer brands contain gluten derived from barley or other glutenous grains used in the brewing process. There are some gluten-free beers made from sorghum, rice or gluten-free grains. Beer is typically not permitted on a strict gluten-free diet but there are some labeled gluten-free beers that may contain very low levels of gluten.
Salad Dressings and Sauces
Many condiments and sauces like salad dressings, teriyaki sauce, barbecue sauce and ketchup contain hidden sources of gluten. Wheat flour, soy sauce and malt vinegar are common culprits. Brands that are specifically labeled gluten-free are the safest bet when choosing condiments.
Soup Bases and Bouillon
Pre-made soup bases and bouillon cubes often contain ingredients derived from wheat, barley and rye. Opt for broths and stocks made from gluten-free ingredients like vegetables, chicken or beef. Check ingredient lists for thickeners like wheat flour as well.
Spices and Seasonings
Pure herbs and spices are naturally gluten-free but spice blends can contain gluten from additives. Sources may include wheat flour to prevent caking or barley malt as a flavoring. Be cautious of seasoning blends and stick to single-ingredient, natural spices as much as possible.
Oats
Oats are a nutritious gluten-free grain in their natural, uncontaminated form. However, oats are commonly contaminated with gluten because they are often grown in rotation with wheat or processed in facilities that also handle wheat. Unless oats are certified gluten-free, which involves special growing and processing practices to prevent cross-contamination, they likely contain traces of gluten and are not safe for a gluten-free diet.
Soy Sauce
Soy sauce is made from fermented soybeans but also typically contains wheat. Most major brands of soy sauce contain gluten and are not suitable for a gluten-free diet. Tamari is a type of gluten-free soy sauce made without wheat. When buying soy sauce, check the label to make sure it is certified gluten-free or tamari.
Licorice
Licorice root is naturally gluten-free but many licorice candies contain wheat flour. Licorice candy is often rolled in wheat flour to prevent the pieces from sticking together, resulting in cross-contamination. Check ingredient lists and opt for brands that are labeled gluten-free to enjoy licorice candy on a gluten-free diet.
Packaged Chips and Snacks
Many chips, crackers, pretzels and other packaged snacks contain gluten as a main ingredient or are cross-contaminated during processing. Wheat-based ingredients like flour may be used in flavorings, seasonings or for coating chips. Check ingredient lists carefully and be aware that packaging facilities likely also process gluten-containing items. Choose brands that are certified gluten-free when possible.
Beer
Most major beer brands contain gluten derived from barley or other glutenous grains used in the brewing process. There are some gluten-free beers made from sorghum, rice or gluten-free grains. Beer is typically not permitted on a strict gluten-free diet but there are some labeled gluten-free beers that may contain very low levels of gluten.
Salad Dressings and Sauces
Many condiments and sauces like salad dressings, teriyaki sauce, barbecue sauce and ketchup contain hidden sources of gluten. Wheat flour, soy sauce and malt vinegar are common culprits. Brands that are specifically labeled gluten-free are the safest bet when choosing condiments.
Soup Bases and Bouillon
Pre-made soup bases and bouillon cubes often contain ingredients derived from wheat, barley and rye. Opt for broths and stocks made from gluten-free ingredients like vegetables, chicken or beef. Check ingredient lists for thickeners like wheat flour as well.
Spices and Seasonings
Pure herbs and spices are naturally gluten-free but spice blends can contain gluten from additives. Sources may include wheat flour to prevent caking or barley malt as a flavoring. Be cautious of seasoning blends and stick to single-ingredient, natural spices as much as possible.
Oats
Oats are a nutritious gluten-free grain in their natural, uncontaminated form. However, oats are commonly contaminated with gluten because they are often grown in rotation with wheat or processed in facilities that also handle wheat. Unless oats are certified gluten-free, which involves special growing and processing practices to prevent cross-contamination, they likely contain traces of gluten and are not safe for a gluten-free diet.
Soy Sauce
Soy sauce is made from fermented soybeans but also typically contains wheat. Most major brands of soy sauce contain gluten and are not suitable for a gluten-free diet. Tamari is a type of gluten-free soy sauce made without wheat. When buying soy sauce, check the label to make sure it is certified gluten-free or tamari.
Licorice
Licorice root is naturally gluten-free but many licorice candies contain wheat flour. Licorice candy is often rolled in wheat flour to prevent the pieces from sticking together, resulting in cross-contamination. Check ingredient lists and opt for brands that are labeled gluten-free to enjoy licorice candy on a gluten-free diet.
Packaged Chips and Snacks
Many chips, crackers, pretzels and other packaged snacks contain gluten as a main ingredient or are cross-contaminated during processing. Wheat-based ingredients like flour may be used in flavorings, seasonings or for coating chips. Check ingredient lists carefully and be aware that packaging facilities likely also process gluten-containing items. Choose brands that are certified gluten-free when possible.
Beer
Most major beer brands contain gluten derived from barley or other glutenous grains used in the brewing process. There are some gluten-free beers made from sorghum, rice or gluten-free grains. Beer is typically not permitted on a strict gluten-free diet but there are some labeled gluten-free beers that may contain very low levels of gluten.
Salad Dressings and Sauces
Many condiments and sauces like salad dressings, teriyaki sauce, barbecue sauce and ketchup contain hidden sources of gluten. Wheat flour, soy sauce and malt vinegar are common culprits. Brands that are specifically labeled gluten-free are the safest bet when choosing condiments.
Soup Bases and Bouillon
Pre-made soup bases and bouillon cubes often contain ingredients derived from wheat, barley and rye. Opt for broths and stocks made from gluten-free ingredients like vegetables, chicken or beef. Check ingredient lists for thickeners like wheat flour as well.
Spices and Seasonings
Pure herbs and spices are naturally gluten-free but spice blends can contain gluten from additives. Sources may include wheat flour to prevent caking or barley malt as a flavoring. Be cautious of seasoning blends and stick to single-ingredient, natural spices as much as possible.
Conclusion
Following a gluten-free diet can be challenging as many foods that seem like they should be gluten-free may contain hidden sources of gluten. Being vigilant about reading ingredient lists and choosing certified gluten-free products is key to avoiding exposure to gluten. When in doubt, stick to naturally gluten-free whole foods rather than processed options. With care and awareness, you can manage a gluten-free lifestyle successfully.
