Hidden Gluten: Surprising Foods and Products That May Contain Gluten

Celiac.com 05/06/2025 - For individuals with celiac disease or gluten sensitivity, avoiding gluten is essential for maintaining good health. While many are aware of the obvious sources, such as bread, pasta, and baked goods, gluten often hides in unexpected places. Consuming even trace amounts of gluten can trigger serious health consequences for those with celiac disease. This guide explores surprising foods and everyday products that may contain gluten, helping you make safer choices.

Unexpected Food Sources of Gluten

Sauces, Dressings, and Condiments

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Many condiments and sauces contain hidden gluten due to thickeners, preservatives, or cross-contamination.

• Soy Sauce – Most soy sauces contain wheat unless specifically labeled gluten-free.
• Salad Dressings – Some dressings use wheat-based thickeners or malt vinegar.
• Gravy and Sauces – Pre-made gravies and sauces often use wheat flour as a thickening agent.
• Ketchup and Mustard – While often gluten-free, some brands contain malt vinegar or other gluten-containing additives.
• Barbecue Sauce – Some brands add wheat-based ingredients for texture and flavor.

Deli Meats and Processed Foods

• Lunch Meats and Hot Dogs – Fillers and flavor enhancers may contain gluten.
• Meat Substitutes – Many plant-based meat alternatives use seitan (wheat gluten) as a protein source.
• Pre-Seasoned or Marinated Meats – Marinades and spice blends sometimes contain wheat-based additives.

Snack Foods and Candy

• Potato Chips and Crackers – Some flavors contain wheat-based seasonings.
• Chocolate Bars and Candy – Some chocolates contain malt or gluten-containing fillers.
• Chewing Gum – Wheat starch is sometimes used as a binding agent.

Beverages

• Beer and Malt Beverages – Traditional beers contain barley and are not gluten-free.
• Flavored Coffee Drinks – Some syrups and additives may contain gluten.
• Distilled Alcohol – While pure distilled spirits are gluten-free, flavored versions may contain hidden gluten.

Non-Food Products That Contain Gluten

Medications and Supplements

Many over-the-counter and prescription medications use gluten-based fillers or binders.

• Prescription Medications – Some pills contain wheat starch or other gluten-containing excipients.
• Vitamins and Supplements – Capsules and tablets may use gluten-derived ingredients as fillers.

Cosmetics and Personal Care Products

While gluten cannot be absorbed through the skin, certain products pose a risk if they come into contact with the mouth.

• Lipsticks and Lip Balms – Some brands contain wheat-based ingredients.
• Toothpaste and Mouthwash – Gluten may be present in some formulations.
• Shampoos and Conditioners – While not a direct ingestion risk, gluten-containing hair products may transfer to hands and be accidentally ingested.

Household and Miscellaneous Products

• Playdough and Craft Supplies – Many types of modeling dough contain wheat.
• Envelopes and Stamps – Most are gluten-free, but to be safe we recommend that you don't lick either, as some adhesives may contain gluten.
• Pet Food – Some pet foods contain gluten, which may pose a risk for cross-contact in the household.

How to Avoid Hidden Gluten

Read Labels Carefully

Always check ingredient lists for terms like “wheat,” “barley,” “rye,” “malt,” and “hydrolyzed wheat protein.” Look for certified gluten-free labels when available.

Research Brands and Products

Some brands are more transparent about gluten content than others. Utilize manufacturer websites or customer service hotlines to verify gluten-free status.

Use Gluten-Free Databases and Apps

Several mobile apps and websites track gluten-free products, making it easier to find safe choices.

Communicate with Healthcare Providers

Ask your doctor or pharmacist about gluten in medications, and request gluten-free alternatives when necessary.

What This Means for People with Celiac Disease or Gluten Sensitivity

For individuals with celiac disease, even tiny amounts of gluten can trigger serious health reactions, including intestinal damage and long-term complications. Awareness of hidden gluten sources helps prevent accidental exposure and ensures better health outcomes. Those with gluten sensitivity may also experience significant symptoms, reinforcing the need for vigilance.

Conclusion

Gluten can lurk in unexpected places, from condiments and medications to cosmetics and household products. Understanding where gluten hides and how to identify safe alternatives is crucial for those managing celiac disease or gluten sensitivity. By staying informed, reading labels, and researching product ingredients, you can reduce your risk of accidental gluten exposure and maintain a healthy gluten-free lifestyle.