Hidden Sources of Gluten & Wheat

Gluten: It hides in a lot of places, but also it sometimes hides in plain sight (like the air, more on that later). If you’re new to managing Celiac Disease, a gluten intolerance, or even a wheat allergy, you’re in the right place to learn all about the hidden sources of gluten and the hidden sources of wheat.

Today I’ll walk you through what gluten is, where it hides, how you can be the best advocate for yourself, and more. There are also very helpful resources sprinkled into this article, and at the end of the article as well.

First: What is Gluten?

Gluten is a protein found in wheat, rye, and barley. It’s responsible for the elasticity in dough. When you go gluten free, you’ll find that the ingredient list on packaged foods starts to look a bit scientific. That’s because manufacturers are trying to replicate what gluten does and the texture it provides.

Oats, depending on which country you live in can be considered gluten free, or not. This article on oats explains the matter. It’s important to note that about 25% of people living with Celiac Disease are unable to consume oats, no matter the processing.

Gluten is the protein that affects people with Celiac Disease and Non-Celiac Gluten Sensitivity. In wheat, it’s called gliadin, in barley it’s called hordein, and in rye it’s called secalin. You won’t need to know these scientific terms as you read labels, but it’s always good to better understand what you’re working with.

Celiac Disease vs Wheat Allergy

Celiac disease is an autoimmune disorder. When someone with Celiac eats gluten, their body attacks itself. There is no cure for Celiac Disease, and the only treatment option is to avoid gluten in all forms. Many people with Celiac Disease will also need to use gluten free non-food items such as soap, shampoo, and makeup.

A wheat allergy, like other food allergies is a reaction by the body (immune system) in response to something ingested, inhaled, or touched. In some cases, the response is life-threatening. Allergic reactions usually present within moments to four hours after initial contact.

IgE is the antibody at play where food allergies are concerned. With Celiac Disease, IgE is not responsible for the reaction, and cannot cause anaphylaxsis.

A wheat allergy is an allergy to wheat only. Someone with a wheat allergy can still eat rye and barley, which both contain gluten. In some people, their wheat allergy may be life-threatening and they’ll need to carry an epi-pen.

Someone with Celiac Disease on the other hand, has an autoimmune disease where the body will attack itself when gluten is consumed. Over time, this can lead to not only awful reactions, but also a domino effect on their health. There are more than 200 Celiac Disease symptoms, and the combination of symptoms are unique to each person.

One of the key differences in a wheat allergy versus Celiac is the long-term damage done to your intestines by Celiac Disease. Usually with a food allergy, the response is immediate (or happens within four hours) and the long-term effects from a particular reaction are little to none. However, with Celiac Disease, each time gluten is ingested, the villi in the intestines are damaged. This damage can lead to many more health complications.

Additionally, there’s a long list of other conditions that can be directly linked to eating gluten and living with Celiac Disease. If gluten is not avoid, over time, a person’s Celiac Disease can become crippling.

With a food allergy, the response is generally obvious, leading to a quick diagnosis and avoidance of the food(s) a person can not have. Celiac Disease is generally harder to diagnose as you can present with so many different symptoms.

A wheat allergy can is usually diagnosed with a skin prick test or blood test. Sometimes, an oral challenge is needed to confirm the diagnosis if the reactions aren’t obvious. With Celiac Disease, a genetic test can be done to see if you’re a carrier. Being a genetic carrier doesn’t guarantee you’ll develop Celiac Disease. Once it’s suspected, the gold standard for diagnosis is an endoscopy. However, if gluten has been removed from the diet, a scope test won’t be able to properly see the damage for conformation.

With both food allergies and Celiac Disease, no two people are the same. Some people can tolerate more trigger foods than others. Some can tolerate cross-contact (sometimes called cross-contamination) whilst others cannot.

If you suspect you may have Celiac Disease, or are new to your diagnosis, spend some time on Celiac.org and the Gluten Intolerance Group websites. This article on Gluten Free Swaps is another great read, as it can get you started with items people miss the most.

Should My Food Always Be Certified Gluten Free?

Gluten free certification is great on the surface, but there’s a lot most consumers aren’t aware of. For this reason, I like to certification as more of a lead finder on companies to call. From there, I ask a lot of questions, and most companies don’t live up to my personal standards.

Food certifications, generally speaking, can sometimes indicate that a company has enough money to pay for it, and just barely makes it past testing. Some companies bend the rules as far as they can, and it’s one reason I don’t recommend a lot of products.

On the flip side, some small farms and small producers simply can’t afford certification, but the product is 100% gluten free. In fact, in many cases, wheat/gluten aren’t on the farm or in the facility. Without the cash though, you may pass them over thinking they must not be GF when in fact, they are.

My personal biggest issue with gluten free certification is the lack of food label transparency. Did you know: a company can produce a product that’s certified gluten free, made on shared equipment with wheat and/or gluten, and they don’t have to disclose it on the label.

To make matters worse, some brands that do this only test their products for gluten contamination once per year. YEAR. Not per batch, per year. If you don’t know much about how food is made, now is the time to learn. Once you know, you’ll really understand why that’s such an awful thing to allow.

Once I learned this about the certifications, I never trusted them again (I even called a popular certification organization to find out why this was allowed and couldn’t get a straight answer).

So, let that be your warning. Just because it’s certified gluten free doesn’t mean it will be safe for you, and just because it’s not certified doesn’t mean it’s not actually gluten free. It’s why I will always stress calling or email companies before trying a new product. Ask the questions that pertain to your needs (shared equipment, raw material sourcing, shared facility, etc.), then decide if you’d like to try it.

Related: Check out the Gluten Free Bread Review.

Cross-Contact: What Is It?

You’re going to hear me talk a lot today about cross-contact, which some people incorrectly but also technically correctly call cross-contamination. It’s important that you use the terms that are used in the food service and food manufacturing worlds, not how you’ll see people use it on the internet. If you don’t use it properly then try to communicate, people will be confused.

Cross-Contact: This refers to allergens specifically. If a chef uses a spoon in the sauce containing dairy, then transfers the spoon to the dairy free sauce to sample. In this case, a pathogen was not transferred because the sauce is cooked. An allergenic protein however was transferred.

Cross-Contamination: This refers to pathogens, bacteria, and food borne illnesses.

Example: a chef places raw chicken on a cutting board to prep it for service. After completion, raw celery which will be served raw is placed on the same cutting board. There’s contamination from the raw chicken and can cause a food borne illness via the celery that touched the board.

The issue with these terms is that *technically*, cross-contact is indeed cross-contamination. If you eat something contaminated with gluten, it causes a food borne illness in you. Yet, that’s where we have to focus on the terms pathogen and allergen. That will be the defining feature of these terms.

Now that you know the difference, make sure you use the right term when you communicate with companies and restaurants. Chefs and wait-staff especially will be confused if you use the wrong terms because they’ve been trained with pathogen vs allergen.

If you’d like to read a lot more about cross-contact, all the ways it can happen, and how to prevent in your own home, check out this article.

Hidden Sources of Gluten and Wheat… Let’s Start with the 10 in This Photo

In the photo, I wanted to show some of the items you’re least likely to suspect, as well as some that may be tricky. These are products you may regularly purchase, and you should find out if they contain gluten before you continue to consume them. After these ten, I’ll share more places gluten can hide. Buckle up, you’re in for a ride.

Hidden Gluten & Hidden Wheat In Cereal

As you shop, you’ll see quite a few cereals to choose from that have nothing to do with gluten. They’ll have names such as corn flakes. When you read the label, there are maybe four ingredients: corn, sugar, salt, and vanilla. Nowhere on the box will it say gluten free, and then you may wonder, is there gluten in this cereal??

Yes, this cereal may contain trace amount of gluten through the milling, processing, and packaging. Milling is the first step in making cereal. It’s when whole grains such as corn, wheat, oats, and barley are all put through machines to transform them into a flour.

If this step is shared with equipment that also mills wheat, there’s your first point of potential cross-contact (sometimes called cross-contamination). Next, the milled flour is shipped to the manufacturing facility. If wheat flour is on site, wheat particles (and therefore gluten particles) are in the air. That’s your second point of potential cross-contact.

Now, the cereal is made on machines. If the machines also process wheat cereal, you guessed it. That’s the third contact point. Finally, there’s the packaging. What most people don’t know is that some types of packaging contain gluten (the actual packaging). That’s a potential point of contact, then there’s the large machines that package up the made cereal. If that machinery also packages wheat cereal, that is our last point of potential cross-contact.

Hopefully this rough visual of cereal creation helps you picture in your head not only how cereal is made, but how gluten can be involved. When there are many points of cross-contact, brands will usually opt to not even say their product is gluten free. It’s also possible that they’ve tested their product and the PPM (parts per million, more on that later) is well over the legal limit of 20PPM.

No matter the reason, if you don’t see “gluten free” on a box of cereal, you can reach out to the brand, but don’t hold your breath. This is also a great time to share this with you as well: so many unsuspecting newly diagnosed people see the term “gluten free” on Cheerios (not USDA GF etc.), and let me tell you, there are so many reported reactions to Cheerios. So, do yourself a favor and steer clear.

If you choose to reach out to a brand about their cereal, you need to ask about the equipment, but also the sourcing of the raw materials and the milling process as well.

Helpful Article: 20PPM What it Looks Like & What it Means

Hidden Gluten In Potato Chips

Potato chips may seem like they should be gluten free, however, you may find gluten hiding in your packet of crisps. Just like the example with cereal, gluten contamination is most likely to come from shared equipment or a shared facility with wheat and/or gluten.

For chips that legit have gluten-containing ingredients, it’s usually from the flavour. What this means for you: if a chip company makes a chip that contains a gluten flavouring agent, you’ll need to ask if the fryers are shared and if there’s a possibility of cross-contact that way (via the shared oil).

The chips may come out of the fryer, then get seasoned, or, they may be seasoned before they’re fried. The order of operations in this case can make all the difference.

Also, know that “tortilla chips” unless they are explicitly corn tortilla chips can be made from wheat flour (wheat tortillas) and contain gluten. More on that in this article.

Hidden Wheat & Hidden Gluten In Meat Substitutes

Vegan and vegetarian meat substitutes (sometimes called plant protein) are considered a pretty cool creation these days. I’ll hold my opinion on the ingredients in some of them and stick to just the gluten today.

BE WARNED: Just about every meat substitution on the market contains wheat (and thereby gluten). Every. Single. One.

To date, I’ve only ever seen three that don’t contain wheat. The Jackfruit Company makes meat substitutes that are wheat and gluten free last I checked. Rollin’ Greens recently rolled out a range of vegan meat crumbles that are all gluten and wheat free. Abbot’s is the other brand that I’ve found.

Overall, all three brands are offering pretty clean option for vegan meat substitutes. For those with additional allergies (soy and pea especially), know that these are also common ingredients in vegan and vegetarian meat substitutes.

Need Dinner Help?

If gluten free lunches and dinners are hard for you right now, check out this article on Gluten Free Pasta Six Ways. Sometimes, we just need the base idea, then we can run with it and have amazing free-from dinners regularly.

Gluten Hiding In Play-Doh

You may have seen my image and thought, why on Earth is she telling me about Play-Doh? Well, if you’re managing a child with Celiac Disease or a wheat allergy, you need to be well aware that Play-Doh contains gluten.

Kids play with toys and put things in their mouths…. all the time. Play-Doh is no exception. So, if you have a kiddo with food allergies, you’ll need to consider things like Play-Doh, but also school supplies, bio-degradable toys, and bio-degradable packaging.

If you’re reading this with a corn allergy (or a corn allergic child), know that every little tiny thing must be investigated, as corn is in all sorts of toys, packaging, and more.

My top two brands to share are Young Wild & Friedman (they bought out Oat What Fun) and Mad Mattr. They both make a gluten free version of Play-Doh. Also, Anthony’s Good’s has a recipe on their website for Play-Doh you can make at home (less expensive, and really the only option if you have a corn allergy).

Hidden Gluten in Beer and Wine

I’m sure yo weren’t expecting to find out today that there’s hidden gluten in beer and some types of wine. I suppose I should really pop the bubble and add that not all alcohol is vegan (some is made with fish bladder). And for those of you with an egg allergy, yup, eggs can be in alcoholic beverages as well. With eggs, it’s usually in fine-dining cocktails.

Gluten can be found in beer, some non-alcoholic beverages, and some cheap white wines. With the white wine, you’ll need to contact brands. It has to do with the processing of the grapes.

Urban Taste Bud has put together an extensive guide to gluten free beer and alcohol. Like all guides online, remember, it’s just a guide. Companies can change at any moment, and they don’t have to write us a letter. Always call and double check before consuming.

If you do consume alcohol, learn what the base ingredients are. For example, whiskey (unless otherwise noted) always starts as a gluten containing grain, and it’s usually rye. I recently learned about a “cutting edge” vodka made from sheep’s milk whey. Major allergens can be found all throughout the alcohol industry.

When it comes to gluten, there’s a lot of debate about the safety of these products as some argue the gluten is gone due to the distilling. Ultimately, drink what makes you comfortable. You can also ask others online in gluten free support groups what they’ve been able to drink safely.

Hidden Gluten in Malt Syrup & Other Syrups

Remember how I said barley contains gluten? When you see the word “malt”, does your brain scream barley?? If it doesn’t, it will now, because 99.9% of the time malt is made from barley.

Since malt (malt syrup, malt extract, malt flavoring, malt vinegar, etc.) is a derivative of a gluten containing grain, it’s not gluten free. If you see any type of malt on a label, or a malt product in grocery stores, assume it’s from barley until you’ve talked with the company directly. Make sure you specifically ask “What is the malt derived from?” as some companies will play the “gluten is gone” game. We don’t have time for that.

Other syrups unfortunately can be contaminated with gluten because they’re made on shared equipment with barley-based syrups. Additionally, barley enzymes may be used when the syrups are created, so that’s something else to ask about when contacting companies.

​If you’d like to know more about how barley makes its way into food products, check out this extensive article on all things barley.

Hidden Wheat and Hidden Gluten in Soups & Stews

Wheat flour is a common thickening agent, and you’ll frequently see it in soups and stews. It can be in canned soup, boxed soup, and even the fresh soup at the soup and salad bar in your local grocery store. Gluten may also be present via a flavouring agent, but this is less common in clean/Paleo style soups.

​If you go to purchase a soup and think, this is a naturally thick soup, it won’t have flour, think again. Always double check the label because you never know how something was made. There isn’t any type of particular soup that’s guaranteed to be wheat/gluten free.

However, if you specifically shop for Paleo and AIP Paleo soups, that type of cuisine is guaranteed to be gluten and wheat free. Some of you may still need to call about shared equipment and raw material sourcing, but those two diet types don’t allow wheat or gluten.

The cool thing about soup is that it’s pretty easy to make. Here are recipes from my soup and stew collection to get you started (all gluten free, dairy free, egg free, and more). If you love soup, don’t forget to try different gluten free crackers so you have something to dip with. My kids have reviewed several to help you with the decision.

Hidden Wheat & Hidden Gluten in Medication

Wheat and gluten can hide in supplements & vitamins, prescription medication, and over the counter medication. Whilst I can’t give you a list of what to avoid (it can change at any time), there is a database that doctors have access to that should help them get you the right medication.

Focus on should. I’ve seen this system fail first hand, and have very little trust in it. If you need medication, ask a lot of questions, and if needed, get your medication compounded.

The good news is that there are advocacy groups lobbying to have this changed so that gluten must be disclosed on the label. Until then, know that gluten can be found in many forms in medication based on the manufacturer’s formula. Beyond Celiac has put together an extensive article on gluten in medication that you should read if this pertains to you.

Gluten In Salad Dressing (& Other Condiments)

Whilst I have yet to see gluten in ketchup, mustard, or mayo at the grocery store, gluten can be in just about every condiment on the shelf. BBQ sauce, marinades, tamari sauce, teriyaki sauce, salad dressings, and soy sauce should especially be investigated. This includes vegan options as well. Remember, wheat, rye, and barley are all vegan ingredients.

Personally, I try to steer clear of products that have lots of ingredients, and I also tend to stick with natural/organic/clean products. I’ve just had better luck over the years finding great free-from products in that niche of products. You don’t need to do the same, but you do need to read labels carefully and reach out to companies when in doubt.

Hidden Gluten In Brewer’s Yeast

Brewer’s Yeast is a yeast that’s used primarily in wine-making, and the brewing of top-fermenting beer. It’s important to know that Baker’s and Brewer’s Yeasts are two different strains of yeast. Live Strong has a great comparison article if you’re interested.

The term brewer’s Yeast can refer to the yeast before AND after use. The general rule is: if a product lists brewer’s yeast as an ingredient, and the product is not clearly labeled gluten free, it should be avoided.

The avoidance is necessary because if it’s spent brewer’s yeast, it’s been used in the beer/wine making process and may contain trace amounts of gluten because of other ingredients it may have come into contact with.

Yeast extract and autolyzed yeast extract may also be made from spent yeast, so they should be avoided as well.

Finally, all yeast *can* be grown on gluten containing starters/media. It’s important to know where your yeast is coming from, if you can tolerate it at all.

When baking, I stick to the brand Red Star Yeast (specifically their gluten free three packet product), as it’s a gluten free product, made in a dedicated facility free from major allergens. If you’re struggling to make bread at home, I’ve got great recipes you can follow.

However, there are also a lot of excellent gluten free bread brands to purchase, and I’ve shares a lot of them in this article on bread.

Gluten & Wheat Hiding in Plain Sight: It’s Sometimes In the Air

Aright, let’s talk about something that affects some more than others: allergens in the air. I personally have several airborne life-threatening allergies, hence my full faced respirator.

I want you think back to the last time you opened a bag of flour, cacao, or powdered sugar. Did you see a little dust cloud? What about when you closed the bag, or when you pressed the air out of the bag to seal it properly? Did you see little particulates in the air? You may have, or you may have tasted it (this happens a lot with powdered sugar).

If you’re not sure, I’d love for you to watch this video to see this in action. I show you just what it looks like to have a type of flour in the air, and then how it settles on the counters and equipment.

Now, I want you to think about this on a larger scale. You go to a restaurant that has wheat flour on site because they bake fresh items. This same restaurant claims to have gluten free items available. The wheat flour is in the air….. I think you can see where I’m going with this.

Now, it is entirely possible that they have a proper protocol in place. If they do, it’s something like this:

• Gluten is processed and contained to a rom with a closing door.
• Their bakery is downstairs and wheat flour is never used upstairs.
• Fresh bakes happen from 6am to 10am, then the whole place is properly wiped down.
• Gluten free products are brought in, pre-made, in sealed containers and are only opened when someone orders the product (think burger bun).

Those are just a few common ways restaurants protect their gluten free customers. However, not every place does this, so always call ahead and talk to a manager when the location isn’t busy (you want them to be able to give you their full attention).

Your other option is to look for dedicated gluten free restaurants. Whilst this isn’t super common, they’re a thing. You can also look for Paleo and grain free restaurants. The apps Spokin and Find Me Gluten Free can help in this endeavor.

I’d also like to remind you, if you live in a mixed allergy household where one person is wheat free or gluten free, this applies to you as well. When I learned that one of my kids was allergic to wheat, wheat flour was never allowed in the home again. Those not allergic to wheat could have wheat containing products stored outside the kitchen (cookies etc.), but the actual flour was never in the home. This prevented loads of cross-contact.

More Hidden Gluten and Hidden Wheat Sources

Now that we’ve covered the ten items in photo, let’s look at all of the other hidden sources of wheat and hidden sources of gluten. You’re not guaranteed to find hidden gluten or hidden wheat in the following products, but just be aware. It can be there, so read labels carefully and keep yourself safe.

• Foods Labeled Gluten Free (If it’s made on shared equipment or in a shared facility, it may not be truly gluten free. The sourcing of raw materials is also very important.)
• Baked Goods & Pastries (Cake, Cookies, Cheesecake, etc.)
• Bio-Degradable products made from wheat straw (including food to-go containers and paper straws, this is more a concern for a wheat allergy than Celiac Disease as the products are usually from the stalk and stem BUT it can still be a risk for Celiac Disease as well)
• Bulk Bins (at grocery stores, these can contain gluten via cross-contamination from customers using them poorly)
• Candy (gluten is in lots of candy, this article on GF + Allergy Friendly Candy can be helpful)
• Communion Wafers/Crackers
• Croutons
• Dairy Free Yogurt (as a thickener)
• Einkorn (a name for an ancient variety of wheat)
• Energy Bars
• Farina (it can be made from all sorts of grains, so check before buying)
• Farro (a type of wheat, you may see it on salads or in some soups)
• French Fries (can be from a coating and/or a shared fryer)
• Fried Foods (restaurants may use a shared fryer, and the GF items are coming into contact with wheat/gluten via the oil)
• Fun Size Candy (some brands that have gluten free candy also make a fun size version, but the fun size isn’t always gluten free, and this varies by brand)
• Granola and Granola Bars
• Gravies and other thickened sauces
• Imitation Seafood (vegan tuna, imitation crab, etc.)
• Kamut (a name for a type of wheat)
• Maida, found in Indian Cuisine, made from wheat flour
• Multi-Grain Chips and Tortillas
• Panko Breadcrumbs (in addition to regular breadcrumbs)
• Pre-Seasoned Meats and Sausage
• Restaurant Food (Things that you wouldn’t think have gluten may, such as eggs. Eggs are gluten free by nature, but the restaurant may mix them with gluten-containing ingredients).
• Seitan (usually sold as a vegan meat substitute, made from cooked wheat gluten)
• Shared Toasters (yes, the gluten free person needs their own dedicated toaster)
• Soy Sauce
• Spelt (a name for an ancient form of wheat)
• “Spices” or “Seasonings” (on food labels, if the generic term is used, find out what’s in them as well as any preservatives or anti-caking agents)
• “Starches” or “Food Starch” (also sometimes called modified food starch)
• Wheat Germ

Gluten can also hide in non-food items such as soap, shampoo, makeup/cosmetics, and hand sanitizer. If you’re feeling overwhelmed about starting a gluten free diet, this article is a HUGE help.

Gluten Free Shopping Tips/Websites

After all of that, you may be thinking: I’ll never be able to have pizza or English muffins again. The truth is, you will. I want to share a few places where you can find brands that are dedicated to serving the gluten free community.

• Gluten Free Mall
• Modern Bread & Bagel (they ship nationwide)
• Vitacost (they offer a wide range of gluten free products, and you can filter by need)
• Natural Candy Store

For those who want to bake at home with out gums or binders in their gluten free flour, check out Better Batter. Also know that stores such as Costco, Whole Foods, and Sprouts have excellent selections of gluten free products.

Your Top Gluten Free Questions Answered

I’ve been where you are, and being new to gluten free isn’t easy for most people. Here are answers to questions that are often asked about gluten free living.

Is There a Gluten Free Ingredient Checker?

Yes and no. Right now, the top two apps are Fig and Spokin. Fig is a barcode scanner app and Spokin has info from manufacturers as well as user generated reviews. These can help you find product leads, but I’ll always say: they shouldn’t be taken as the Gospel Truth.

The reason why is because brands can change at any time, and they don’t have to write any of us a letter. That’s not to say that these apps are slacking off, because they’re not. I personally know one of the creators, and they advocate like nobody’s business for the free-from community.

However, the app is only as strong as its database. Use the apps, find great leads, and if you feel the need to, call/email companies to confirm that the information is up-to-date. Just remember, a lot of apps don’t take equipment and raw material sourcing into account, and sometimes, the only way to get that info is to go directly to the brand.

Is There Gluten in Beauty Products?

Yes, but not all. It’s going to vary by brand. Labeling laws for non-food products (makeup & cosmetics, soaps, etc.) isn’t the same, so you’re going to have a harder time figuring things out.

The easiest thing to do in my opinion is to look for brands who are selling themselves as gluten free, rather than spending time investigating hundred of brands. You can then contact them to make sure their gluten free claim is up to your standards.

There are a few bloggers who talk about beauty products including Jennifer from Living Freely Gluten Free, Coral from Gluten Free with Coral, and Erica from Celiac and the Beast.

I’ve personally had the best luck with free-from products as well as transparency from brands in the all natural and organic space. You may want to start there as well.

Are There Code Words For Hidden Gluten?

In a sense, yes. There are a long list of words that alert someone who is gluten free or allergic to wheat about the possible presence of gluten. This includes names such as barley, triticale, starch, or spices. When you understand how products are made and when gluten is used, then you know what the code words are.

The Celiac Disease Foundation has a page that has more information, in addition to what you’ve already read in this article.

How Can I Tell If Food Has Gluten In It?

As I shared earlier, the first way to know is to read the label. Labels will let you know if there’s gluten in the final product. From there, you’re going to need to contact a company to find out about the equipment, processing, and more. Not everyone will do this, but about 30% of you reading will.

The good news is that there are loads of products that are naturally gluten free. Fruits, meat, and vegetables are a great example of this. When someone is new to going gluten free, I actually suggest avoiding ALL “gluten free foods” and go back to the basics. This allows them to get back to neutral without the added stress of figuring out if something really is gluten free.

Once you’ve mastered the basics, then start looking for gluten free products or substitutions. It’s also important to note that a lot of gluten free products read like a science experiment, and aren’t always a good choice, especially for those with multiple health conditions.

These meal plans might be handy, and you can download them for free in the downloads section of the website.

Where is Gluten Most Commonly Found?

In addition to the top 10 hidden sources of gluten and wheat that I talked about in today’s article, gluten and wheat can hide in a lot of other places. Scroll back up a bit to the bullet list that says more hidden wheat and more hidden gluten sources. That list is a great starting point in understanding where you’ll most likely find gluten containing grains.

What Foods Surprisingly Have Gluten in Them?

Surprising foods with gluten… I’m going to answer this one from a personal take. The reason being, I think to each his own. You may find it surprising that there’s gluten in medication, yet I’m not. In fact, it takes a lot to surprise me about food because I have 20+ years of experience in the free-from world.

Fun fact, the hidden allergen that’s surprised me the most in all my years was actually fish bladder in alcohol production, (second was eggs in alcohol) but I digress.

I think the wheat (and milk) in hand sanitizer was the most surprising item to have gluten for me. Whilst it’s not a food, it’s a super common product.

I’ll also add this, whilst I’m not shocked by it, the two uses of wheat and gluten that need to end are gluten in medication and gluten in soup. I only say that because there are so many alternatives to choose from that would be safe for a lot more people.

Are lunch meats gluten free?

Lunch meats, deli meats, and cold cuts, especially in the organic and all natural space are usually gluten free. However, this isn’t a hard and fast rule. Whilst the actual meat is gluten free, it’s the processing and additional ingredients you’ll need to be on the lookout for. If you see something like starch, spices, or malt, pump the breaks. Find out what questionable ingredients have been derived from before purchasing.

My child with a wheat allergy has eaten the brand Applegate for years without issue.

Are wheat protein and wheat starch gluten free?

Some companies will say yes, that the gluten has been removed. I’ve read reports from some people with Celiac Disease that say they’ve had reactions to these products that claim their gluten free.

Here’s what I can tell you: if you have a wheat allergy, you should absolutely not consume these products. If you have Celiac Disease or a gluten sensitivity, I personally wouldn’t trust them, but at the end of the day, you have to do what’s best for you. Learn more about the gluten removal process and testing procedures, then ask yourself if you’re OK with the process.

Is it possible for tree nuts to be cross-contaminated with gluten?

Yes, it’s possible for nuts to be cross-contaminated with wheat, and thereby gluten. The reason for this is the shared lines/equipment. I’ve seen this when large distributors receive 50 pound bags of products, then break them down into smaller 5 pound bags. The equipment used for the breakdown is what’s shared.

What this means is that if you’re sourcing your tree nuts directly from the source/farm, the chances of cross-contamination are near zero. You can always reach out to the farm to double check, but that’s how I personally source products like these as often as possible.

Is there any type of milk that isn’t gluten free?

You’ll want to be on the look out for any type of dairy free milk. Mammal milk (cow, goat, buffalo, sheep, camel) should be gluten free. It’s a naturally gluten free product and whilst there is a very small chance for cross-contact, I’ve never met a brand that’s had that as an issue.

Dairy free milk aka plant based milk aka vegan milk can contain wheat based ingredients (thickeners) or be made on shared equipment with wheat. Interestingly, most of those milks are made on shared equipment with cow’s milk, which is I make milk at home.

The only way to find out this information on dairy free milk is to contact the company directly as very few disclose this on the label. For best luck, look for super clean brands such as Malk.

If waffles contain oat flour, are they gluten-free?

Maybe. You have to look at this a couple of different ways. First, is it “oat flour” or “gluten-free oat flour” because those two things are two different products. Gluten-free oat flour means the product shouldn’t be made on shared equipment with wheat or other gluten containing grains. The amount of gluten exposure that happens on shared equipment for flours is mind-blowing.

Once we’ve determined that, what country are we asking for? Here in the United States, oats are allowed to be called gluten-free. In the EU, Canada, and select other countries, oats aren’t allowed to be called gluten-free.

So, oat flour in the U.S., not gluten-free waffles. Gluten-free oats (Purity Protocol is even better) in the U.S., gluten-free waffles. Oat flour in the EU, not gluten-free waffles.

It’s not a straight answer, but that’s the nature of oats.

Is it possible to purchase gluten free licorice?

There are a few brands that make gluten free licorice, however, they all use shared equipment with wheat. After talking with all the brands, Candy Tree is the only one that I’m comfortable with, based on their allergen protocol.

This article on Gluten Free + Vegan Candy and this article on GF + Allergy Friendly Candy Options may be helpful for you as well if you’d like to find more sweet treats and chocolates.

Are veggie burgers gluten free?

Some veggie burgers are indeed gluten free, however, many are not. My top pick for veggie burgers has actually gone out of business (they were organic and super clean), so I don’t have a brand to suggest. Just be sure to look for wheat flour, starches, seitan, and additives that could be gluten derived.

Is matzo meal gluten free?

No, by default, matzo meal is not gluten free. However, there are brands such as Manischewitz and Yehuda that sell gluten free matzo meal as well as other matzo products.

How can I find a dedicated gluten free bakery?

Your best bet is to use the Spokin App or Find Me Gluten Free App. One bakery I can suggest is called Sensitive Sweets, and they ship nationwide (they’re also dedicated nut-free).

I’m new to gluten free, but I’m also egg free. Where can I find a good recipe for pancakes?

Welcome to the GF club. This free recipe for pancakes is a basic one, and super delicious. If you’re a lemon fan, check out this recipe for super fluffy pancakes with an egg free meringue (I think you’ll love them).

Additional Resources

• RAISE: Recipes, resources, and more. The Advanced Recipe Search allows you to use more than 85 filters to customize recipe results to meet your individual needs.
• Free & Friendly Foods Cookbooks: All 100% gluten free (and allergy friendly).
• Gluten Free With Coral Coral offers an excellent course, coaching, and information too.
• Yum Gluten Free Australian based and super awesome. They have built a community online, and also have digital magazines.
• Living Freely Gluten Free Love her so much! Great information and resources.
• Spokin App: Get help with gluten free living and food allergies as well.
• Find Me Gluten Free App: Great for finding places to eat out, and has user based reviews.