When I first went gluten-free 6 years ago, I somehow still managed to eat things that weren’t safe. There were many surprising foods that contained gluten and I wasn’t educated on all the places it could be found.
Every time I felt off, I had to play detective trying to figure out what the culprit was so I could avoid making the same mistake again. There are the obvious items to avoid like bagels, anything with flour, cookies, pasta, dessert of any kind, etc. But what about the not so obvious?
I’ve made a comprehensive list of some of the surprising foods that contain gluten.
Buckwheat Noodles & Gnocchi
Anything pasta related should be double checked for ingredients. B
Then there is gnocchi made from potatoes. I wish I could say that gnocchi was safe but wheat is often used as a binder in these little nuggets of deliciousness.
Oats, Granola, Breakfast Cereals and Energy Bars
Oats are in many breakfast foods. They might seem harmless
Anything with “malt” should be avoided. Malt vinegar (sometimes added to potato chips), malted milkshakes, etc.
Soy sauce surprisingly contains gluten but they make GF versions.
Beware of sushi. The sticky rice MAY contain wheat and that fake crab meat isn’t safe. Be sure to ask about all the ingredients used to make your sushi or make your own.
Dressings, Sauces, Marinades and Gravies
Wheat products are often used as thickeners in all of the above. Best to avoid them.
That side of french fries may be safe until it hits the deep fryer where the bread covered onion rings have been. Unless there is a dedicated gluten-free fryer, it’s best to stay away from fried foods.
Do you receive communion at Church on Sunday? Unfortunately, the wafer contains gluten. Even the “gluten-free ones” can contain it but in smaller amounts.
As you can see, gluten can end up in all sorts of sneaky places. This list is not meant to scare you but to make you aware of the foods that could potentially make you feel ill. Be sure to do your research, read labels, ask questions and be informed. Don’t rely on restaurant staff to have all the answers. Find and use brands that you trust. Look for certifications on labels. There are more clean food products than ever before. The more you know, the easier it will be to live gluten-free.