#53: The 7 Sneakiest Places Gluten Shows Up

When I first went gluten-free, I thought avoiding bread and pasta was enough. I quickly learned how wrong that was. Gluten hides in places you’d never expect — places that shocked me when I first discovered them.

Today, I’m sharing the 7 sneakiest places gluten shows up, why they’re risky, and how to protect yourself without feeling overwhelmed. Stick around until the end, because the last one on this list caught me completely off guard — and it’s one that trips up a lot of people.

Let's Recap: Gluten-Free Is More Than Bread and Pasta

Going gluten-free often starts with ditching bread and pasta, but that is only the first layer of a much bigger system. The real challenge is hidden gluten. These are the small, routine choices that quietly stack up and keep you stuck in mystery symptoms.

In this episode, we break down seven high-risk categories and the mindset that helps you stay calm while staying safe. The goal is not paranoia. It is building a repeatable process. When you understand how gluten is used in manufacturing as a thickener, binder, or flavoring, you stop chasing labels one by one. Instead, you start spotting patterns. That shift reduces setbacks and makes daily life far more manageable.

Sauces, Dressings, and Marinades

Sauces are one of the most common hidden sources of gluten. Soy sauce is traditionally brewed with wheat, and teriyaki, salad dressings, and gravies often rely on wheat flour or barley malt for body and flavor. Even housemade sauces can be risky because restaurants frequently use cost-effective thickeners.

The solution is simple but intentional. Look for gluten-free certification and choose tamari or coconut aminos, verifying labels every time. Treat sauces as core ingredients, not afterthoughts. Keep a few safe staples at home and ask direct questions when dining out, such as what thickens the sauce and whether it contains wheat or barley malt.Broths and soups seem harmless, but many contain wheat-based thickeners or vague “natural flavors.” In the United States, wheat must be declared, but barley is not a top allergen and can hide under generic labeling. This puts restaurant soups and premade broths in a high-risk category.

Create a shortlist of brands with transparent labeling and do not hesitate to call customer service. When eating out, assume soup is unsafe unless the kitchen confirms both the base and the thickener. Treat broth like a foundational ingredient, not a neutral liquid, and you will avoid many “I thought soup was safe” moments.

Broths, Stocks, and Bouillon

Even naturally gluten-free grains can be surprisingly rough in the early stages of healing. Brown rice, with its bran and fiber, can scrape a sensitive gut. Oats, even certified gluten-free, may create mechanical stress or excessive fermentation. Corn can behave similarly, with tough hulls and fibers that are difficult to break down.

Temporarily removing these grains allows the gut to calm before reintroducing them with intention. Some people also uncover nightshades as hidden triggers. Tomatoes, bell peppers, eggplant, and potatoes can provoke digestive upset, headaches, or fatigue for certain individuals.

Triggers vary, but the pattern is consistent: remove friction, reduce fermentation, and bring foods back in sequence once symptoms settle.

Fried Foods and Shared Fryers

Fried foods concentrate risk quickly. Shared fryers transfer gluten from breaded items to anything cooked in the oil. Even fries labeled as plain may be dusted with wheat to improve crispness, which makes a dedicated fryer irrelevant.

Your script is straightforward. Ask if the fryer is dedicated and whether fries or chips are coated. If there is any uncertainty, skip them. At home, oven baking or air frying delivers crunch without the risk. This single change eliminates one of the most common sources of accidental exposure and often leads to noticeable improvements in how you feel.

Seasonings and Spice Blends

Seasonings are often assumed to be safe, but spice blends frequently contain fillers or anti-caking agents that may include gluten. Bulk bins increase cross-contact risk when scoops move between products, and blends like chili powder or taco seasoning are frequent offenders.

Stick with single-ingredient spices from brands that verify gluten-free status, then create your own blends. Label jars, keep them sealed, and avoid shared scoops. You gain better flavor control, often spend less, and remove guesswork from everyday cooking.

Candy, Chocolate, and Seasonal Treats

Candy and chocolate become especially tricky during holidays. Barley malt extract is common in chocolate, and seasonal or mini versions of familiar products may be produced on different equipment with different formulas.

Read every label, even for brands you trust, and pay close attention to seasonal packaging. Keep a safe stash on hand to reduce impulse risks at parties or during trick-or-treat swaps. Teaching kids to check labels empowers them and prevents avoidable setbacks when excitement is high and vigilance drops.

Medications, Supplements, and Vitamins

Medications and supplements are often the most frustrating source of hidden gluten. Fillers and binders may contain gluten, and disclosure is inconsistent. Pharmacies and manufacturers may not have immediate answers, and symptoms often appear before clarity does.

Build a system. Ask pharmacists to verify ingredients directly with manufacturers, save confirmed product lists, and repeat the process with refills since suppliers can change. For critical medications, compounding pharmacies can be a reliable option. Food is not the only exposure path, so do not let a pill undo your progress.

Non-Food Items That Still Matter

Anything that goes near your mouth counts. Lip balm, lipstick, toothpaste, mouthwash, communion wafers, and even children’s play dough can contain wheat. While you may not swallow these products outright, repeated trace exposure can add up over time.

Choose certified gluten-free personal care products, ask about gluten-free communion wafers, and use wheat-free modeling compounds or make your own. This is not about fear. It is about setting better defaults. Swap once, label your choices, and move forward.

Each change is a level-up, not a failure. Over time, these decisions become automatic, and that consistency helps you reclaim your energy and your life.