10 Unexpected Sources of Hidden Gluten

For those with celiac disease, non-celiac gluten sensitivity, or anyone choosing a gluten-free lifestyle, discovering gluten in unexpected places can be frustrating and potentially harmful. While most people know to avoid obvious sources like bread and pasta, gluten – the protein found in wheat, barley, and rye – often hides in products you’d never suspect. Here’s your guide to 10 surprising gluten culprits that might be compromising your diet:

1. Traditional Soy Sauce

Despite its name suggesting a soybean-only product, most conventional soy sauces contain wheat as a primary ingredient. When shopping, look specifically for tamari varieties labeled “gluten-free.” Remember that even some tamari sauces can contain wheat, making it essential to verify the gluten-free claim on the packaging. A healthy food scanner app can instantly confirm whether your chosen brand is truly safe.

2. Processed and Deli Meats

That seemingly innocent turkey slice or hot dog might harbor hidden gluten. Manufacturers frequently use gluten-containing ingredients as fillers or binding agents in processed meats. Brands like Applegate offer cleaner ingredient profiles with numerous gluten-free options clearly labeled – but without checking ingredients carefully, you might inadvertently consume gluten through your favorite sandwich meats.

3. Commercial Soups and Broths

Many store-bought soups rely on wheat flour as a thickening agent. Bouillon cubes and bases are particularly problematic, as manufacturers aren’t always transparent about gluten content. When selecting these products, prioritize those explicitly marked “gluten-free” or consider preparing homemade versions where you control every ingredient.

4. Certain Beverages

While most drinks are safe, gluten occasionally appears in teas (particularly those containing wheat grass), flavored coffee drinks, smoothie mixes, and cocktail ingredients. With smoothies and sweetened beverages, scrutinize labels for malt derivatives or flour additives. Even with wheat grass products, which manufacturers may clean to remove gluten proteins, only trust those with certified gluten-free labeling.

Always be vigilant about hidden gluten sources, especially if you have celiac disease or gluten sensitivity. Using a food scanner app can help identify potentially harmful ingredients that aren’t clearly marked on product labels.