As any Celiac can tell you, one of the most painful lessons to learn (literally painful) is finding out that a food you wouldn’t have thought contained gluten actually does.
After years, I’ve been conditioned to look at every label, ask all the questions at restaurants, and be extra cautious at friend’s houses to hunt down any hidden gluten. Even now, I come across foods that I’m shocked to learn contain gluten.
This can be especially difficult in the beginning, when you’re still learning the ropes. So I put together a list of 11 foods that have gluten, and you wouldn’t expect it, to save you from some very painful mistakes.
Here are the 11 foods that have gluten and you wouldn’t expect:
1. Soy Sauce
This is a big one. When I was first diagnosed Celiac, I had NO idea soy sauce had wheat in it.
The good news is us Celiacs can have tamari. It might be the years of eating tamari, but it’s just as good as soy sauce! Even my gluten-eating partner has been eating it in fried rice and stir fries, without feeling like he’s missing soy sauce!
Plus I’ve noticed that most sushi restaurants are starting to carry it more, so you can still have sushi night!
2. Fries
While the potato is gluten free, a lot of the time fries are used in the same fryer as other items with gluten on it – like onion rings or chicken nuggets.
I’ve also come across restaurants that dip the potato into a batter before frying, which is definitely not gluten free.
Just make sure to ask if the restaurant uses a dedicated fryer for the fries.
3. Rice Pilaf and Other Sneaky Rices
Rice was supposed to be our safety net – no matter what, us Celiacs could eat rice. Well, turns out, you still have to be careful of rice.
Rice pilaf sounds safe, but actually can be mixed with orzo or bulgur – two items that are not safe for Celiacs.
Other rices, like packaged rice or seasoned rice you get at restaurants (most commonly at Mexican restaurants), may be cooked with broth or a thickener that contains gluten (I’ll get to that in the next number).
The last rice to be careful of is sushi rice. Sushi rice is seasoned with vinegar and in many cases this is malt or wheat vinegar. Ask to see the bottle of vinegar they use and make sure it’s rice vinegar that’s certified gluten free.
4. Soups and Broths
Soups, broths, and bouillon are other secret carriers of gluten. Of course the label will say it has wheat in it, but who would have thought?!
There are a lot of store-bought brands that are getting on the gluten free bandwagon and providing gluten free soups, broths, and bouillon. But double check the label, and ask the restaurant to make sure they don’t use wheat flour as a thickener.
5. Spices
As a Celiac, I tend to find myself asking, “Why does this HAVE to be made in a facility that processes wheat?” on a very regular basis. That comes to spices too.
I would check the label, and then stick to a brand you trust. Personally, that would be McCormick for me (not a paid sponsorship, just a fan). But, just make sure to do research before buying spices.
6. Oats
Pure oats are naturally gluten-free. That’s great, right? Well, unfortunately, there is a good chance the pure oats have been cross contaminated.
They’re often grown alongside other crops and the same equipment is typically used to harvest crops in neighboring fields, which leads to cross-contamination if one of those crops contains gluten.
The sowing seed may also be impure, harboring a small amount of wheat, rye, or barley seeds Additionally, products made with oats are usually processed, prepared, and packaged in the same facilities as gluten-containing products.
7. Sprinkles
I LOVE sprinkles! Unfortunately, sprinkles don’t always love me back.
Look, I know they don’t really have a taste, but they’re fun and colorful and make desserts feel like a party! However, you have to be careful with sprinkles as a Celiac (and this is a good warning for our vegan friends too).
While the ingredients typically are gluten free, sprinkles often times are produced on the same surface as items that contain gluten. So make sure to check the label.
And for vegans, confectioner’s glaze (which comes from insects), beeswax, gelatin, and food colorings such as E20 or Cochineal, are ingredients that vegans can’t consume.
When shopping for sprinkles, go to brands that are guaranteed gluten free and vegan.
8. Dairy Substitutes
Just recently (even eight years after my first Celiac diagnosis), I added some non-dairy almond creamer to my coffee because a friend said it tasted like cupcakes!
Quickly my brain processed it thinking, well creamer is safe, almond milk is safe, no need to look at the label!
Thirty minutes later, I’m having THE WORST stomach pains. Trying to figure out what it was, I finally look at the label, and there you had it – barley.
Be careful with dairy substitutes, and flavoring too. Oat milk is also one of those products that aren’t 100% guaranteed to be gluten free. (See “Oats” above.)
Go with brands that you trust, and check the label (don’t make the same mistake I did)!
9. Imitation Crab and Other Imitation Meats
Ah yes, imitation crab and fake meats (especially vegan meats).
Imitation crab is not vegan – it’s made from surimi, which is deboned and washed fish flesh that has been minced into a paste. Then it gets pressed into the shaped of crab. So usually, there’s no crab in imitation crab. But what is hiding in there is wheat. The wheat flour is used to help shape the surimi.
I have also found that other imitation meats, or fake meats, or vegan meats, have gluten in them. The Beyond Meat brand has done an excellent job not using gluten and still making a tasty version of meat, without the meat. However, Morningstar Farms, Boca Burgers, Gardenburger, and Impossible Meat have gluten in them.
10. Licorice
Licorice wasn’t a hard one for me to let go, because I never liked it. But if you do, I hate to break it to you, but licorice is not gluten free.
Interestingly enough, licorice root comes from the root of the licorice plant and does not contain gluten. However, the candy, licorice, is made using wheat flour. However, some licorice candy does not even contain the licorice extract that comes from the licorice root. The licorice flavor comes from anise. #TheMoreYouKnow
11. Alcohol – Emphasis on Flavored Alcohol
We know that beer and malt beverages aren’t gluten free. Wine, sake, distilled liquors (even distilled liquors that derive from wheat), and hard ciders are gluten free.
However, sometimes in alcohol, especially rums and vodkas, the companies add flavorings, spices, or other additives that have hidden gluten. Personally, I avoid those completely, unless they explicitly say gluten free.
There you have it! As I repeat several times throughout this post, just make sure to do research in the brand you’re buying or the restaurant you’re going to. And if you’re unsure, just avoid it. It’s better to be safe than sorry!
