Hidden Sources of Gluten: Gluten-Free Foods and Ingredients to Watch Out For

Bread, pasta, cakes and biscuits are easy to identify when you're following a gluten-free diet. However, if you're new to gluten-free living, it's often the hidden sources of gluten that can catch you out.

Whether you're living with coeliac disease, gluten intolerance, or simply choosing a gluten-free lifestyle, understanding where gluten can unexpectedly appear is essential.

I hope this guide helps you navigate some of the most common pitfalls and gives you more confidence when shopping, cooking and eating gluten free.

My Top Tip for Following a Gluten-Free Diet

Don't focus on what you can't have. Focus on what you can.

Fish, meat, vegetables, fruit, eggs, potatoes, rice and many dairy products are naturally gluten free and can form the basis of delicious, nutritious meals.

The challenges usually arise when we start looking at processed foods, ready meals and convenience ingredients. Learning to recognise potential sources of gluten will help you adapt quickly and cook with confidence.

Stock Cubes, Stock Pots, Stock Powders and Liquid Stocks

One of the most overlooked hidden sources of gluten is stock products.

Many stock cubes, stock powders and liquid stocks contain wheat flour, malt extracts or yeast extracts derived from gluten-containing grains.

Always read ingredient labels carefully, even on products you've purchased before, as recipes can change without notice.

My personal favourite is Kallo Stock Cubes, which are both gluten-free and lactose-free.

Gluten-Free Tip

Look for products clearly labelled "gluten free" rather than assuming all vegetable or meat stocks are suitable.

Soy Sauce

Traditional soy sauce is usually brewed using wheat, making it unsuitable for a strict gluten-free diet.

It's also worth noting that soybeans may be grown alongside wheat crops, increasing the risk of cross-contamination if manufacturers don't follow gluten-free production standards.

Tamari is an excellent gluten-free alternative. It is typically made without wheat and often has a richer, deeper flavour than traditional soy sauce.

Gluten-Free Alternative

Choose certified gluten-free tamari or gluten-free soy sauce whenever possible.

Gravy Granules

Many gravy granules contain wheat flour as a thickening agent.

Fortunately, there are several gluten-free gravy products available in supermarkets and health food shops.

Alternatively, make your own gravy using the juices from roasted meat and thicken with cornflour.

Homemade gravy is simple, delicious and naturally gluten free.

Sausages and Burgers

This is one that caught me out a few years ago.

I was rushing around the supermarket and bought sausages containing gluten that I would have served to a friend with a gluten intolerance. Thankfully, I caught my mistake back at home. Hidden sources of gluten become more obvious the more you practise avoiding them.

Many pre-made sausages and burgers contain breadcrumbs, wheat flour or other fillers to improve texture and reduce costs.

Always check ingredient labels carefully and, when shopping at a butcher's counter, don't hesitate to ask about ingredients.

Foods to Check

• Pork sausages
• Beef burgers
• Gourmet burgers
• Flavoured sausages
• Frozen meat products

Spice Mixes, Seasonings and Packet Sauces

Single herbs and spices are usually gluten free, but blended seasonings can contain hidden gluten ingredients.

Common examples include:

• Curry powders
• Cajun seasoning
• Taco seasoning
• Packet marinades
• Packet sauces
• Dry rubs

Watch out for wheat-based fillers, flavourings, anti-caking agents and modified starches.

Best Option

Making your own spice blends at home is one of the easiest ways to avoid hidden gluten.

Oats

Oats themselves do not contain gluten.

However, they are frequently processed in facilities that also handle wheat, barley and rye, which can result in cross-contamination.

If you have coeliac disease, always choose oats that are clearly labelled and certified gluten free.

I often use gluten-free oat milk in my baking. I buy it in powdered form and simply mix it with water when needed. It lasts longer, reduces waste and eliminates the need for disposable cartons.

Pre-Made Soups

Soup is another surprising source of gluten.

Many instant soups, packet soups and tinned soups use wheat flour as a thickener.

Always check labels carefully and don't assume vegetable soup is automatically gluten free.

Gluten-Free Tip

Homemade soups thickened with potatoes, lentils or blended vegetables are naturally gluten free and incredibly satisfying.

Vegetarian and Vegan Products

Many people assume that plant-based foods are automatically gluten free.

Unfortunately, this isn't always the case.

Many vegetarian and vegan products rely on wheat proteins to create texture and structure.

Check labels carefully on:

• Meat alternatives
• Vegetarian sausages
• Vegan burgers
• Nut roasts
• Plant-based ready meals

Crisps and Snacks

Most plain crisps are naturally gluten free.

However, flavoured varieties may contain gluten through seasoning blends, flavour coatings and additives.

Always check the ingredients list, especially when trying a new brand or flavour.

Sauces and Condiments

Many sauces and condiments are perfectly safe, but recipes vary between manufacturers.

Pay particular attention to:

• Brown sauce
• Worcestershire sauce
• Mustard
• Chutneys
• Relishes
• Salad dressings
• Soy sauce

Reading labels becomes second nature after a while and is one of the best habits you can develop when following a gluten-free diet.

Spirits & Wines

Spirits, Wines including Port and Sherry, and Liqueurs are gluten-free. This is due to them being distilled.

Many gins are made from grain spirit; however, the process of distillation removes allergens, including the gluten. Even malt whiskey, made with barley, will not adversely effect someone with a gluten-intolerance.

For London Dry Gins, a process meaning nothing is added after distillation, except water, so if you have other allergies, like chilli or strawberry, you can still enjoy a tipple. Be aware that other types of gin can have things added after distillation so read the label if you have any particular allergies.

Beer, Ale and Stout

Traditional beer, ale and stout are usually brewed using barley and therefore contain gluten.

Thankfully, the range of gluten-free alcoholic drinks available today is excellent.

Gluten-Free Alternatives

• Gluten-free beer
• Gluten-free ale
• Gluten-free lager
• Cider

Many supermarkets and specialist retailers now stock a wide selection of gluten-free options.

Preventing Cross-Contamination at Home

When cooking for someone with coeliac disease, avoiding gluten-containing ingredients is only part of the picture.

Cross-contamination can occur very easily in the kitchen.

Pay particular attention to:

• Toasters
• Chopping boards
• Butter dishes
• Jam jars
• Wooden spoons
• Baking trays
• Shared condiments

Even tiny traces of gluten can cause problems for someone with coeliac disease.

Using separate utensils and maintaining good kitchen hygiene can make a significant difference.

Final Thoughts on Hidden Sources of Gluten

This isn't an exhaustive list of foods containing hidden gluten, but it covers many of the ingredients and products that frequently catch people out.

Following a gluten-free diet becomes much easier once you know what to look for. With a little practice, reading labels and identifying potential sources of gluten soon becomes second nature.

Remember, gluten-free eating isn't about restriction. It's about discovering new ingredients, adapting favourite recipes and focusing on the vast range of naturally gluten-free foods available.

The more confident you become in the kitchen, the easier gluten-free living will feel.