Gluten-Free Living: What to Avoid for a Safe, Healthy Lifestyle

Living gluten-free can be challenging, especially when you don’t know where hidden gluten may be lurking. In this guide on gluten-free living, we’ll highlight what to avoid, from common foods to cross-contamination risks, so you can live a safe and healthy gluten-free lifestyle.

How do you know what to avoid if you are gluten free?

It is Autoimmune Disease Month and many of you, like myself, know that you should avoid “Gluten” but how do you do that if you don’t know where to find it?  We know that we must be more diligent in reading the ingredients labels, and gluten can be a tricky thing to find if you don’t know what to look for, so I am posting this list below as well as a post from GIG (Gluten Intolerance Group).  Gluten (wheat, barley, and rye) is used in many products as thickeners, emulsifiers, conditioners, texturizers, stabilizers, and flavor enhancers.  I hope that the information I am providing will assist you in finding the “gluten in hidden places”. You must accept the responsibility to read the labels carefully to know for sure because they don’t always specify “WHEAT, BARLEY, or RYE.”  To be sure, this list is by no means comprehensive, but it shows how complicated and downright hard it can be living gluten-free. 

Here are some common sources of Gluten/Wheat contamination:

• millet, white rice flour, buckwheat flour, sorghum flour, and soy flour (may be cross contaminated in manufacturing)
• foods sold in bulk (often contaminated by scoops used in other bins and by flour dust in the air)
• toasters, grills, pans, cutting boards, utensils, appliances, oils and even table tops that were used for holding or preparing foods containing gluten ( this is especially Important to look out for when eating out for fast food or in restaurants.)
• flour dust (make sure all surfaces are cleaned thoroughly)
• knives (double-dipping knives into food spreads after spreading on bread can leave gluten-containing crumbs)
• powder coating inside rubber gloves (may be derived from wheat)
• art supplies: paint, clay, glue, and play dough (can be transferred to the mouth if hands aren’t washed)
• personal products, especially shampoos, shower soaps, and makeup (may be transferred to the lips and ingested)
• household products (may be transferred to the lips and ingested)
• household products (may be transferred to the lips and ingested)
• some waxes or resins onthe fruit and vegetables
• Grills, griddles, woks, and other appliances, pans, utensils (especially in restaurants if used to cook other foods containing gluten)

The “Hidden” Gluten List

I would like to give a Special Thank you to GIG (Gluten Intolerance Group) for publishing this list.

1. Soy sauce and teriyaki sauce – Traditionally made with fermented crushed wheat and soy in a salty brine with mold cultures.  
2. Corn flakes and crisp rice cereal – Some popular brands are made with malt from barley.
3. Soup thickened with “roux” – Roux is a mixture of fat, usually butter, and flour.  
4. Salad dressings – May contain malt vinegar, soy sauce, or flour. Could also contain modified food starch that’s used to emulsify, thicken, or as an anti-caking agent. In the U.S., modified food starch is usually made from corn; if made from wheat, this must be specified on the label as “modified wheat starch” or “modified food starch (wheat.)”
5. Marinades and barbeque sauces – May contain malt vinegar, soy sauce, or flour. 
6. Taco seasonings – Certain brands contain wheat.
7. Vinegar – Fermented vinegars made from gluten-containing grains need to be avoided. Malt vinegar is fermented and made from barley. Chinese black vinegar could be made using wheat in addition to rice. Distilled vinegars made from gluten-containing grains are gluten-free after distillation.  

Items that are usually gluten-free, but could potentially contain gluten:

1. Cooking spray – Certain brands of cooking spray contain wheat flour, but most do not.
2. Specialty ketchup – Some brands may use additional ingredients like malt vinegar or miso, which may not be gluten-free. 
3. Mustard – Wheat flour could be added as a thickener or bulking agent in some specialty mustards like English mustard. 
4. Cheese – Some cheeses have added flavors or other ingredients that could contain gluten. For example, some hard cheeses could be soaked in beer. Blue cheese may use penicillium derived from wheat; although gluten levels in the cheese are probably low, GIG recommends choosing GF certified or labeled blue cheeses.
5. Broth/stock – Some powdered or packaged broths can contain gluten, such as yeast extract derived from barley. Some may contain hydrolyzed wheat protein. GFCO does not certify products as gluten-free if they contain hydrolyzed wheat protein.
6. Yeast spreads – Popular in the UK and “Down Under” and available in the U.S., these vegan spreads are made from yeasts derived from wheat, barley, oats, and rye.
7. Sausage – Could contain rusk, a twice-baked, gluten-containing bread that is used as a cereal filler in some types of sausage like British “banger” sausages. Some specialty or plant-based (meat-free) sausages could contain wheat gluten.
8. Beef jerky – Certain flavors of beef jerky – such as teriyaki – contain soy sauce.
9. Meat substitutes – Seitan is made of wheat gluten. Other “imitation meats,” such as certain imitation bacon brands, could contain gluten due to the use of vital wheat gluten or yeast extract, which may not be gluten-free. If products with yeast extract are not labeled or certified gluten-free, they should be avoided.
10. Meatless (veggie or vegan) pepperoni – Some brands use wheat gluten as a binder.
11. Meatless or vegan deli meats – Pre-sliced and packaged, these are often made with wheat gluten.
12. Sliced deli meats – They may contain added ingredients that could contain gluten as thickeners, such as wheat-derived dextrin or modified food starch. While these two additives are not always derived from gluten-containing grains, some are. Even if deli meats are gluten-free, watch out for cross-contact when deli workers use the same slicing machines for all products. One way to avoid cross-contact is with pre-packaged lunch meats that are labeled or certified gluten-free. Since deli meats are regulated by the USDA and not the FDA, contact the manufacturer if you have questions or concerns. 
13. Vegan hot dogs – Like other imitation meat products, some brands add wheat gluten to bind and may use yeast extract for flavor. 
14. Veggie burgers – Some brands are made with wheat gluten while others contain oat bran or rolled oats. To avoid potential cross-contact with oats which may contain gluten, find veggie burgers with oats that are labeled or certified gluten-free. 
15. Imitation crab products – Some may use wheat starch to bind and unless labeled or certified, wheat starch cannot be assumed to be gluten-free. 
16. Restaurant eggs – Some restaurants add pancake batter to their scrambled egg and omelet mixtures to increase fluffiness and sweetness. Even though eggs are naturally gluten-free, these dishes are not.
17. Seasoned rice – Seasonings could be combined with gluten-containing ingredients like soy sauce solids (powder), wheat flour, or wheat starch.
18. Rice pilaf – Could be made with orzo (a small wheat pasta) or contain wheat flour.
19. Frozen vegetables – While plain vegetables – fresh or frozen – are naturally gluten-free, any with sauces, seasonings, add-ons or special shapes (like broccoli stars) could contain wheat gluten.
20. French fries – Say no to “crunchy,” “seasoned,” or “battered” fries or fries with gravy or sauces on them if you cannot verify that they use entirely gluten-free ingredients. French fries from fast food restaurants are most likely fried in the same oil as gluten-containing foods. Frozen seasoned fries from the grocery store could also contain wheat flour.
21. Pickles – Some brands are made using malt vinegar (derived from barley). 
22. Nuts – Plain, packaged nuts don’t typically contain gluten, but avoid nuts from bulk bins due to possible cross-contact.
23. Processed and flavored potato or corn chips – Some chip brands use wheat starch or whole wheat in their “reconstituted” chips (versus sliced potatoes or corn-only). Also watch out for flavorings derived from wheat or barley.
24. Ice pops and dessert bars – While fruit ice pops made with only fruit juice, water, and sweetener should be gluten-free, other frozen treats on a stick could contain gluten. For example, fudge bars could be made with malted barley extract. Ice cream bars and frozen yogurt bars could contain added ingredients, wheat starch that isn’t certified gluten-free, or flavorings containing gluten such as malt. 
25. Some milkshakes – If a milkshake is made with malt – a malted milkshake – it contains an ingredient derived from barley. If at an ice cream shop, make sure you know exactly what ingredients are added to your shake and make sure clean scoops are used to avoid potential cross-contact.
26. Licorice – Red and black licorice typically contain wheat flour as a main ingredient to bind the rest of the ingredients together. 
27. Energy bars/granola bars – Many are made with oats and are often not labeled or certified gluten-free. To avoid potential cross-contact with oats that may contain gluten, stick to bars with oats that are labeled or certified gluten-free.
28. Chocolate – Some additives, including emulsifiers and flavoring agents in certain chocolates or fillings, could contain gluten. Some specialty chocolates contain barley malt powder.
29. Specialty or flavored coffee and teas – Coffee alternatives could be made with roasted barley. Also watch out for roasted barley tea, including brand names that don’t mention barley.
30. Cocktail mixers – Some mixers that you add to alcohol, such as certain Bloody Mary mixers, contain wheat or barley derivatives as an ingredient.
31. Hard lemonades and wine coolers – Malt-based fermented alcoholic beverages are problematic. Some wine coolers – or beverages marketed as wine coolers – could also use a malt base. Some beverages that might appear to be hard cider made from apples could be a malt-based, apple flavored drink.

I would like to give a Special Thank you to GIG (Gluten Intolerance Group) for publishing this list. View more info on their website here