You probably know that gluten is going to be present in wheat bread, cereals, and pasta. But, it’s not always so obvious. Many processed food products, certain medications, vitamins, even some cosmetics and lotions can contain gluten. For the rookie gluten-free dieter, it can feel overwhelming. Fortunately, knowing what to look for when label reading can help you steer clear of unwanted gluten.

Common foods likely to contain hidden gluten: Processed foods including sauces, seasoning packets, soups, condiments, gravies, salad dressings, cheese and meat spreads, rice and corn breakfast cereals, malted milk, crackers, soy sauce, candies, and even chocolate can have hidden gluten. Semolina, triticale, rye, barley, graham flour, bulgur, atta, spelt, and kamut all contain gluten. Fu and seitan are meat alternatives made from wheat gluten.
Oats that are not certified as gluten-free are likely to contain gluten from cross contamination from other grains.

Gluten-containing ingredients to look for in products Barley malt, wheat starch, matzhoh, hydrolyzed wheat protein, malt, and malt vinegar are all gluten containing ingredients. Another common ingredient found in processed foods is modified food starch. This one is a bit more tricky because it can be made from corn, wheat, potato, and other starches. The only way to know for sure is to call the company. Even then, the source can change over time. Dextrin is a thickener and stabilizer found in cosmetics and medications. It too can be made from a variety of starches including wheat, so it may or may not contain gluten.

Your first few visits to the grocery store will take more time as you read through labels, but over time you will learn to quickly recognize hidden gluten-containing ingredients and know which products are safe.