"Sneaky" Gluten

Gluten is a protein found in multiple types of grain. We can think of it as an “umbrella category”: for example, gluten can include wheat, barley, or rye. This means that “wheat-free” doesn’t equal “gluten-free”, the two are not synonymous. Gluten is frequently used in food production as a binding agent, or a thickening agent. This is exactly why we have to be on the look out for gluten in the most random and unexpected places. We can look forward to a new label on all certified gluten-free foods coming soon from the FDA,  but until then we must rely on reading labels to scout out hidden sources of gluten.

The most obvious sources of gluten are in WHEAT, BARLEY, and RYE. These are grains used in a majority of commercially prepared foods. However, there are quite a few places where “sneaky” gluten can be found. For example, items such as malt vinegar, brewer’s yeast, and soy sauce can contain gluten. The following is a handy list of foods that almost always have gluten, and other items that frequently have gluten hidden way down the ingredient list.

Avoid these:

Bran

Coloring

Graham

Kamut

Malt

Soy Sauce

Natural Flavors

Spelt

Couscous

Vegetable Protein

Starch

Be Suspicious of these (read the label carefully!):

Cocoa/chocolate products

Malt drinks/powders

Pie fillings

Packaged frosting or cake mixes, cake decorations (sprinkles)

Commercial dairy products

Marzipan

Any packaged bread mixes

Baking powder

Salad dressings

Pre-packaged soups

Processed Meats

Ice cream (if it has candy or baked goods mixed in)

Medications/Gummy vitamins (glutenfreedrugs.com has a list of safe meds)

“Wheat free” products (may have barley or rye)

Flavored potato chips

Licorice

Veggie burgers

Hot dogs

Powdered soups or gravy

References:

http://www.dummies.com/how-to/content/examining-food-labels-for-hidden-gluten.html

http://www.webmd.com/diet/features/hidden-sources-of-gluten