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Hidden Sources of Gluten
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Food

Hidden Sources of Gluten

11.04.22
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Jackie eating at The Salted Fry
Lindt nutritional label which doesn't say contains gluten
Jackie eating at Kye's
Gluten-free ice cream sundae from Heibeck's Stand
Gluten-free sushi roll from Blue Ribbon Sushi
Jackie in awe of Garden Catering
Jackie eating gluten-free churros at PopoJito in Scarsdale

Gluten can be sneaky. I know how overwhelming it is when you first go gluten-free. I want to help you by understanding what to look for and what to avoid. This blog post highlights foods where gluten may be hidden, in addition to the code words for gluten aka the words you need to look out for when reading labels.

Food labels usually specify “wheat” in the ingredients list or in a “contains wheat” statement but the FDA does not require such warnings for barley or rye. This is because the FDA does not consider barley or rye to be major allergens. Barley and rye = gluten so that’s why it’s so important for you to carefully read the labels and ingredients of everything you consume.

Additionally, some products and restaurants may have a different process or recipe so a naturally or typically gluten-free food may indeed contain gluten.

 

Foods Where Gluten May Be Hidden:

  • Imitation Crab — California rolls usually contain gluten
  • Restaurant Eggs – some restaurants (like IHOP) add pancake batter to their egg mixtures to make them more “fluffy & sweet.” Note that eggs are naturally gluten-free but this is why you always need to tell your server that you are gluten-free and to ask questions about what you’re ordering
  • French Fries — fries are naturally gluten-free but not if fried in same oil as gluten-containing foods. I only eat fries that are cooked in a dedicated GF fryer.
  • Licorice — most brands use gluten as a binder
  • Chocolate — some chocolate brands contain barley malt aka gluten but it’s not clearly labeled:
    • Lindt truffles (except for the white chocolate truffles) are not gluten-free due to barley malt. Their high cocoa content chocolate bars from EXCELLENCE line (70%, 78%, 85%, 90%, 95%, 99% and 100%) are gluten-free.
    • The original Milky Way bar is also not gluten-free because it has malted barley. Two flavors, Milky Way Caramel and Milky Way Dark, are gluten-free.
    • Other brands that contain barley malt aka gluten are: Crunch, 100 Grand, Whoppers
    • And more chocolate brands that are not gluten-free since they contain wheat flour or have gluten fillings like cookies/pretzels: Kit Kat, Twix, Reese’s Take 5, Butterfinger Crisp Bar, Ferrero Rocher
  • Soy Sauce — most soy sauces contain gluten so be sure to use GF tamari sauce instead
  • Salad Dressings — these may contain flour, soy sauce, or malt vinegar
  • Marinades and BBQ sauce — these may contain flour, soy sauce, or malt vinegar
  • Broth and Stock — some can contain gluten
  • Meat Substitutes & Imitation Meat Products — many meat substitutes contain seitan or other forms of gluten as a binder
  • Veggie Burgers — some contain gluten to act as a binder
  • Corn Flakes and Crisp Rice Cereal — some contain barley malt
  • Sliced Deli Meats — some may contain gluten as thickeners; it’s best to stick with pre-packaged deli meat that is labeled as gluten-free
  • Milkshakes — some milkshakes are made with malt

 

Code Words for Gluten:

It’s important to read the labels of everything you consume. Many brands will label their products as gluten-free to make it easier for you but you still need to investigate further. It’s important to read the entire ingredient label and not just rely on the allergen disclaimer. Even if you ate this product before, production procedures and ingredients can change at any time. Once you know the code words for gluten, then you can identify GLUTEN on food labels. Check the ingredient label for the following key words which generally means GLUTEN:

  • wheat
  • barley
  • rye
  • malt
  • malt flavoring
  • maltose
  • bulgur
  • farro
  • spelt
  • wheat starch
  • wheat bran
  • wheat germ
  • couscous
  • cracked wheat
  • durum
  • einkorn
  • emmer
  • semolina
  • triticale
  • farina
  • fu
  • gliadin
  • seitan {meat substitute using in some vegetarian dishes}
  • Brewer’s yeast
  • oats {oats themselves don’t contain gluten but are usually processed in facilities that produce gluten-containing grains and may be contaminated so I only eat certified gluten-free oats}
  • oatmeal
  • oat bran
  • oat flour
  • graham flour
  • kamut
  • matzo
  • soy sauce

If you are unsure whether a product is gluten-free, contact the manufacturer for clarity on their ingredients and what they do to prevent cross contamination.

 

In Conclusion:

Following a gluten-free diet can be difficult at times. I truly believe that knowledge is power. The more you know and understand, the easier it gets. You CAN enjoy eating!

If you’re looking for products that ARE safe, you can customize your own product searches across 1,000 brands that I’ve personally tried here. You can filter these 1,000 products by certified gluten-free, made in a dedicated gluten-free facility, naturally gluten-free, and gluten-free options, in addition to other dietary restrictions like vegan, paleo, dairy-free, soy-free, nut-free, etc.

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@Quiznos now has @UdisGlutenFree bread for subs AN @Quiznos now has @UdisGlutenFree bread for subs AND #GlutenFree brownies from @sweetstreetdesserts ‼️ I’m impressed by how delicious everything is and the precautions taken👏🏼 Quiznos takes precautions when alerted - GF bread & brownie come individually packaged, they tag the receipt with an Allergy alert, swap gloves & knives, and sanitize cutting board🙌🏼 GF subs are prepared in the same space as gluten-containing subs thus unintended cross-contamination is possible. I was comfortable eating here due to precautions taken but like I always say, eating out in a non-100% GF spot is always up to your discretion. So exciting to see a chain offer GF bread!!!! #glutenfreefollowme #quiznospartner
I found THICK #GlutenFree PIZZA in NYC‼️ @casa I found THICK #GlutenFree PIZZA in NYC‼️ @casalouienyc recently opened and they offer GF Sicilian square pizza {GF flag for the win!}🍕🙌🏼 Link in bio for GF options & at https://www.glutenfreefollowme.com/restaurant/casa-louie/ 💓 Loved the beets & burrata appetizer, everyday Italian salad with shrimp, and soft serve gelato too🤗 This is the sister restaurant of @friedmansnyc so I knew it would be 🔥! #glutenfreefollowme
Morning in the city with the whole crew‼️ Stop Morning in the city with the whole crew‼️ Stopped by the embassy to get Norwegian passports for Chloe & Liam🇳🇴🤗 And then grabbed an early lunch at 100% #GlutenFree spot @eat_tap 😍 SO delicious🙌🏼 My fave is the smoked salmon tapioca sandwich🙋🏻‍♀️ Also love the pao de queijo, BEC egg wrap, chicken panini, and smoothie 🌯🍳🍓🍌👯 #glutenfreefollowme
Make a sweet wrap with me‼️ When I first found Make a sweet wrap with me‼️ When I first found out that I had to go #GlutenFree 13 years ago, I was so overwhelmed🙏🏼 I didn’t think I would be able to eat soft wraps like this one from @bfreefoods_na 😍 So easy to roll AND fold🙌🏼 I’m thankful for brands like BFree who make me feel wrapped in love & support during my celiac journey🥰 These limited-edition wraps are only available at @Publix - 10% of sales will go to @CeliacDiseaseFoundation 👏🏼 And now my daughter & I can enjoy these yummy foods together👯‍♀️ I’m happy to say that GF is NOT limiting anymore‼️ #glutenfreefollowme #CeliacAwarenessMonth #bfreepartner
Happy Celiac Awareness Month‼️ I’m so appre Happy Celiac Awareness Month‼️ I’m so  appreciative that I found out that I had to go #GlutenFree over 13 years ago🙏🏼 With knowledge comes power, and now I feel better than ever without gluten🩵 So many recipes on the site to celebrate all the GF options out there including these delicious carrot cupcakes🥕🧁 Link in bio for recipe & at https://www.glutenfreefollowme.com/recipe/carrot-cupcakes/ 💓 What’s YOUR fave dessert rn⁉️ #glutenfreefollowme
I get the best snuggles🥹🥰 Still can’t beli I get the best snuggles🥹🥰 Still can’t believe Liam is already 16 months old‼️ My tall, sweet boy who walks everywhere with his smile & dimples😍 And Chloe is 3 going on 13, speaking like an adult, doing all the puzzles & learning games, and teaching Liam everything while doing it👱🏼‍♀️👏🏼 They’re so so sweet together🫶🏼 Love my babies💓🩵 #glutenfreefollowme

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Jackie, Chloe, and Liam at Ballards Beach in Block Island

Gluten-Free in Block Island

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oo-ahh look where jackie is! @glutenfree.followme
@Quiznos now has @UdisGlutenFree bread for subs AN @Quiznos now has @UdisGlutenFree bread for subs AND #GlutenFree brownies from @sweetstreetdesserts ‼️ I’m impressed by how delicious everything is and the precautions taken👏🏼 Quiznos takes precautions when alerted - GF bread & brownie come individually packaged, they tag the receipt with an Allergy alert, swap gloves & knives, and sanitize cutting board🙌🏼 GF subs are prepared in the same space as gluten-containing subs thus unintended cross-contamination is possible. I was comfortable eating here due to precautions taken but like I always say, eating out in a non-100% GF spot is always up to your discretion. So exciting to see a chain offer GF bread!!!! #glutenfreefollowme #quiznospartner
I found THICK #GlutenFree PIZZA in NYC‼️ @casa I found THICK #GlutenFree PIZZA in NYC‼️ @casalouienyc recently opened and they offer GF Sicilian square pizza {GF flag for the win!}🍕🙌🏼 Link in bio for GF options & at https://www.glutenfreefollowme.com/restaurant/casa-louie/ 💓 Loved the beets & burrata appetizer, everyday Italian salad with shrimp, and soft serve gelato too🤗 This is the sister restaurant of @friedmansnyc so I knew it would be 🔥! #glutenfreefollowme
Morning in the city with the whole crew‼️ Stop Morning in the city with the whole crew‼️ Stopped by the embassy to get Norwegian passports for Chloe & Liam🇳🇴🤗 And then grabbed an early lunch at 100% #GlutenFree spot @eat_tap 😍 SO delicious🙌🏼 My fave is the smoked salmon tapioca sandwich🙋🏻‍♀️ Also love the pao de queijo, BEC egg wrap, chicken panini, and smoothie 🌯🍳🍓🍌👯 #glutenfreefollowme
Make a sweet wrap with me‼️ When I first found Make a sweet wrap with me‼️ When I first found out that I had to go #GlutenFree 13 years ago, I was so overwhelmed🙏🏼 I didn’t think I would be able to eat soft wraps like this one from @bfreefoods_na 😍 So easy to roll AND fold🙌🏼 I’m thankful for brands like BFree who make me feel wrapped in love & support during my celiac journey🥰 These limited-edition wraps are only available at @Publix - 10% of sales will go to @CeliacDiseaseFoundation 👏🏼 And now my daughter & I can enjoy these yummy foods together👯‍♀️ I’m happy to say that GF is NOT limiting anymore‼️ #glutenfreefollowme #CeliacAwarenessMonth #bfreepartner