20 Surprising Foods That Contain Gluten

For individuals with celiac disease or gluten sensitivity, identifying and avoiding gluten is crucial. While it’s well-known that bread and pasta contain gluten, many other foods might surprise you. Here’s a list of 20 foods that unexpectedly contain gluten, helping you navigate your diet more effectively.

What Foods Contain Gluten?

Gluten is a protein found in wheat, barley, rye, and triticale. It can be hidden in many foods you wouldn’t typically suspect. Here are 20 surprising foods that contain gluten:

1. Soy Sauce: Often contains wheat as a primary ingredient.
2. Salad Dressings: Many contain gluten as a thickener.
3. Gravy Mixes: Typically use wheat flour as a thickening agent.
4. Processed Meats: Hot dogs, sausages, and deli meats often contain gluten.
5. Imitation Seafood: Surimi, used in sushi, often has wheat.
6. Energy Bars: Many include barley malt or other gluten-containing ingredients.
7. Seasoned Rice Mixes: Sometimes contain gluten in seasoning packets.
8. Potato Chips: Some flavors use malt vinegar or other gluten-containing ingredients.
9. French Fries: Often coated in a gluten-containing batter.
10. Soup Mixes: Many commercial soup mixes use wheat as a thickener.
11. Ice Cream: Some flavors contain gluten from add-ins like cookie dough or brownies.
12. Licorice: Often made with wheat flour.
13. Canned Baked Beans: Sometimes thickened with gluten-containing ingredients.
14. Veggie Burgers: Often contain wheat or other gluten-containing fillers.
15. Malt Vinegar: Derived from barley, a gluten grain.
16. Instant Coffee: Some brands use gluten as a filler or thickener.
17. Certain Cheeses: Blue cheeses can sometimes contain gluten.
18. Breakfast Cereals: Many contain barley malt as a sweetener.
19. Pre-Made Smoothies: Can include gluten-containing additives or thickeners.
20. Spice Mixes: Sometimes use wheat as an anti-caking agent.

What Drinks Have Gluten?

While you may be aware of gluten in food, beverages can also be surprising sources:

• Beer: Most beers are made from barley, a gluten-containing grain.
• Malt Beverages: Drinks like malted milk or malt liquor contain barley.
• Certain Non-Dairy Milks: Some flavored versions use gluten-containing additives.
• Pre-Made Coffee Drinks: Often contain gluten from flavorings or thickeners.
• Some Sodas: A few brands use gluten-containing caramel color.

What Alcohol is High in Gluten?

Alcoholic beverages can be tricky when it comes to gluten:

• Beer: As mentioned, most beers contain barley.
• Whiskey: Made from grains like wheat, rye, or barley, which can contain gluten.
• Flavored Spirits: Some flavored liquors may use gluten-containing ingredients.

Does Coffee Have Gluten?

Plain coffee is naturally gluten-free. However, pre-made coffee drinks or flavored instant coffees may contain gluten from additives or flavorings. Always check the ingredient list to ensure there are no hidden sources of gluten.

What Alcohol is Truly Gluten-Free?

If you’re looking for safe alcoholic options, consider these truly gluten-free choices:

• Wine: Made from grapes, which are naturally gluten-free.
• Pure Distilled Spirits: Vodka, gin, tequila, and rum are usually gluten-free if no gluten-containing flavorings are added.
• Gluten-Free Beer: Specifically brewed to be gluten-free, made from grains like sorghum, rice, or millet.
• Hard Cider: Most ciders are gluten-free but check for any added flavorings that might contain gluten.

What alcohol is truly gluten-free? A

Pure distilled spirits like vodka, gin, tequila, and rum are gluten-free if no gluten-containing flavorings are added. Additionally, wine and gluten-free beer are safe choices for those avoiding gluten.