You Won’t Believe These Foods Have Gluten
You may recognize gluten as the protein commonly found in wheat, barley, and rye, but plenty of other foods contain it. It’s not great news for anyone looking to avoid it, especially because it gums up the digestive system and makes it harder for the body to absorb nutrients. That’s why we’ve compiled a list of twenty surprising foods you would’ve never expected to have gluten.
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1. Deli Meats
Believe it or not, most lunch meats are made with things like modified food starch. As such, this seemingly wheat-free product has a significant chance of containing gluten. Looks like deli sandwiches are off the table.
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2. Flavored Coffee
Day drinking is more common than we thought because most coffee flavorings have an alcohol base! Unfortunately, that base very likely comes from grains containing gluten. If you can’t have gluten, we suggest plain old coffee.
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3. Potato Chips
Don’t fret, not all potato chips are off your shopping list. However, take special care to ensure yours aren’t made with wheat starches that contain gluten. That extra level of precaution helps maintain a gluten-free diet.
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4. Cooking Spray
Some brands, like Crisco and Pam, use flour to make their signature cooking spray, making it harder to live a gluten-free life. Make sure to search your label for words like “wheat” or “dextrin” to ensure your cooking spray is safe to use.
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5. Mustard
Though mustard itself is a gluten-free plant product, many mustard products also introduce wheat flour as a thickening agent. This pesky trick means more label-checking—at least your gut will thank you for all the extra reading.
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6. French Fries
Though potatoes are gluten-free, many restaurants use fryers for both gluten-containing products and french fries. The risk here is less about the fries themselves and more about the cross-contamination. Sadly, that means no McDonald’s fries.
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7. Processed Cheese
Though plain cheeses are often gluten-free, their overly processed counterparts are unfortunately not. These delicious cheeses often contain gluten due to thickening agents or stabilizers for increased shelf life. Try avoiding cheeses with “low-salt,” “low-fat,” or “fat-free.”
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8. Frozen Vegetables
It’s not that the frozen vegetables themselves have gluten, but the coatings or seasonings might contain flour. While the frozen stuff makes cooking easier, we recommend fresh veggies—this way there’s no risk of buying cross-contaminated food.
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9. Wasabi
Most pre-made wasabi contains either corn or wheat starch. It would be sad, except the plant itself is gluten-free! With a little research, you can find wasabi that fits into your diet.
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10. Imitation Crab
Unfortunately, the proper ingredient in the beloved California roll does, in fact, contain wheat. However, companies are starting to make special gluten-free versions in dedicated facilities. In the meantime, it might be easier to push for real crab California rolls instead.
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11. Candy
Though not all candies contain gluten, many are processed where they can be contaminated. As such, we recommend doing your research before diving in. Candy products from companies like Hershey’s, Jelly Belly, Smarties, and Tootsie Roll, are a safe start.
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12. Butter
While many butters are gluten-free, it’s still worth reading the label. Some flavorings and production processes can lead to contamination, which should be clearly marked on the label. You better be careful about which spread you select.
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13. Chocolate
Sorry to say it, but many chocolates introduce gluten either through ingredients or cross-contamination. Finding a gluten-free version might take a little more than label reading—you might have to research where the chocolate was made to ensure yours is actually gluten-free.
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14. Store Bought Sauces
Thickening agents often require some form of gluten-based flour, making store-bought sauces another victim. Oftentimes, too many of them contain this pesky protein and stop people with specialty diets from enjoying them. Read the labels or research which sauces are acceptable.
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15. Pudding
While gluten-free pudding exists, many contain gluten. As with many things on this list, you’ll have to do a bit of light reading before consumption. Despite gluten-free labels, you should still read the ingredients to be extra sure.
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16. Hot Dogs/Sausages
Almost everyone knows the secret behind hot dogs and sausages—they contain a mix of scrap meat. But what holds those scraps together? Gluten. Yes, sadly most sausages and hot dogs contain some sort of gluten filler, making the hunt for better options quite the task.
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17. Soy Sauce
Sadly this deliciously salty sauce is on the no-fly list. Soy sauce is made by the fermentation of soy and wheat, so there’s just no way to work it into a gluten-free diet.
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18. Malt Vinegar
Malt comes from barley, making it a gluten-containing product. As such, anything made or seasoned with malt vinegar contains gluten. Thankfully many types of vinegar make suitable substitutes—like balsamic and cider vinegars.
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19. Pickles
Though you’ll encounter gluten-free options, many pickles are made using malt vinegar. Thankfully, people have recently strayed away from malt vinegar for pickling, but it’s best to read the label on your jars.
20. Spices
Spices are naturally made from varying plants. However, these spices are often cut with or made in facilities with gluten-containing products. Be sure to get clearly marked gluten-free spices.
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