Living with gluten intolerance is not just about avoiding bread or pasta. It also means staying aware of hidden sources of gluten that can sneak into your diet and affect your health. If you’re gluten intolerant, avoiding gluten is key to staying safe and preventing uncomfortable symptoms like bloating, fatigue, and digestive issues. If you’re allergic to gluten or have celiac disease, eating gluten can be even more dangerous.

The good news is that by learning what to avoid, you can take control of your health and prevent bothersome or dangerous symptoms. Here are six sneaky sources of gluten to avoid if you’re gluten intolerant.

1. Gluten Grains (Wheat, Barley, Rye)

Some grains, like wheat, barley, and rye, contain gluten. Wheat is the most common source of gluten, found in many staple foods. Other wheat varieties, such as durum, semolina, spelt, and farina, also contain gluten. Here are some sources of wheat flour you should avoid:

• Bread
• Pasta
• Pizza crust
• Baked goods
• Crackers
• Cereals (especially wheat bran and shredded wheat)
• Flour tortillas
• Couscous

Barley can be found in foods like malt, cereals, and soups. You may also see barley flour in food ingredient lists. Rye products, like rye bread, crackers, and flour, are also unsafe for people who are gluten intolerant. Triticale is a hybrid grain that also contains gluten. It is a cross between wheat and rye.

Thankfully, there are plenty of options that contain gluten-free grains. For instance, many products use corn or rice flour instead of wheat flour. You can find some of these gluten-free products at your local grocery store. Some restaurants and bakeries also specialize in or offer gluten-free substitutes. One MyFoodAllergyTeam member said, “I went to a farmer’s market and bought a loaf of gluten-free bread and cakes for quite cheap.”

2. Convenient Snack Foods

Packaged snacks like crackers, pretzels, chips, and granola bars often contain gluten. Some snacks may be made with wheat or barley malt or malt vinegar for flavor and texture. They may also be processed on equipment that handles products that contain gluten, leading to cross-contact.

Be sure to read the ingredient label or choose certified gluten-free snacks to avoid accidental gluten exposure. The Gluten-Free Certification Organization (GFCO) marks certified gluten-free products. This means the manufacturer has successfully completed a thorough, 80-step, science-based certification process to help keep you safe.

3. Condiments and Sauces

Gluten is often hidden in condiments and sauces, which might surprise you. Soy sauce, teriyaki sauce, and salad dressings frequently contain wheat as a thickening agent or flavor enhancer. Gluten-free versions of these products are available.

Make sure to read labels carefully or choose safe substitutes. For example, you can replace soy sauce with liquid aminos and replace salad dressings with a simple blend of oil and vinegar. Gravy mixes and marinades may also contain gluten, so it’s important to choose gluten-free versions or make your own at home.

One MyFoodAllergyTeam member had advice for those worried about hidden gluten in sauces or condiments: “When I first went gluten-free, I found it helpful to eat foods in their natural form, without breadings or sauces.”

4. Baked Goods

In addition to bread, traditional baked goods like cakes, cookies, pastries, and muffins often contain gluten ingredients like wheat flour and barley malt extract. Many of these products rely on gluten for their texture and structure.

If you’re gluten intolerant, it’s essential to avoid these unless they are specifically made with gluten-free alternatives like rice or almond flour. There are many delicious gluten-free recipes available online, like these delicious allergy-friendly cupcakes.

5. Some Beverages

Certain beverages can also be a source of gluten. Beer and ales are common culprits. Additionally, malt beverages and flavored alcoholic drinks may contain gluten. Opt for gluten-free alcoholic beverages, like hard cider or seltzer. Always check labels to ensure they are safe for you to consume.

6. Meat and Plant-Based Foods

Gluten is sometimes added to processed meats like sausages, deli meats, and hot dogs as a binder or filler. Ingredients like modified food starch and natural flavors in processed meats may come from gluten-containing grains. Always check the labels, as gluten can be hidden in these products to enhance texture or shelf life. Luckily, there are plenty of gluten-free brands that offer safe choices for processed meats.

Plant-based foods can also contain gluten ingredients. Seitan is wheat gluten, and is often found in meat substitute products. Plant-based burgers, bacon, and seafood may contain seitan.

One MyFoodAllergyTeam member expressed their frustration, saying, “I have just about had enough of bland, boring food. It’s the same every night. Some vegetables are allowed, a little fruit, and gluten-free is a must. I can’t find a decent veggie sausage anywhere.” One good solution is to make your own plant-based foods.

General Tips for Avoiding Gluten-Containing Foods

Everyone’s response to gluten is different and may change over time as their health improves. It’s important to consult with your doctor or health care provider and dietitian to ensure you’re meeting your nutritional needs and managing any underlying conditions. By following these tips, you can manage a gluten-free diet more effectively and minimize the risk of gluten exposure.

• Read labels carefully — Always check ingredient labels for gluten-containing ingredients like wheat, barley, and rye. Look for products specifically labeled gluten-free.
• Focus on naturally gluten-free foods — Fruits, vegetables, meat, poultry, fish, rice, and quinoa are all naturally free of gluten.
• Watch out for hidden gluten — Condiments, sauces, and processed foods can contain hidden gluten. Carefully read the labels, choose gluten-free versions, or make your own to be safe.
• Prevent cross-contact at home — Use separate utensils, cutting boards, and toasters for gluten-free foods. Keep gluten-free items clearly labeled and separate from gluten-containing products.
• Be cautious when dining out — When eating out, inform the staff about your gluten intolerance and ask about preparation methods to avoid cross-contact.

One MyFoodAllergy team member found it helpful to join a Facebook group. They said, “I came across a Facebook page called Dining Out With Food Allergies, where people with food allergies ask about people’s experiences with specific restaurants. They either ask for advice or post their experience with a particular restaurant. I find this extremely valuable.”

Talk With Others Who Understand

On MyFoodAllergyTeam, the social network for people with food allergies and their loved ones, more than 41,000 members come together to ask questions, give advice, and share their stories with others who understand.

What foods containing gluten surprised you the most? How do you avoid gluten and prevent cross-contact? Share your experience in the comments below, or start a conversation by posting on your Activities page.