#37: Top 10 Places Gluten Hides (That Even Careful People Overlook)

You double-check your labels, you avoid bread and pasta, you even bring your own snacks… but you still end up feeling sick sometimes. The truth is, gluten hides in more places than most people realize. And some of them are sneaky — even for those of us who’ve been gluten-free for years. Today, I’m sharing the top 10 surprising places gluten can lurk, so you can stay safe and feel better. Stick with me until the end, because I’ll also share the one place I personally overlooked the longest — and it made a huge difference when I finally cut it out.

Let's Recap: Sneaky Sources of Gluten You Might Be Missing

You've been Living with celiac disease or gluten sensitivity means becoming a detective, constantly scanning for hidden sources of gluten that could compromise your health. Even after years of maintaining a gluten-free lifestyle, many of us still encounter unexpected exposure that leaves us wondering, “What did I miss this time?”

The truth is, gluten hides in far more places than most people realize—and some are surprisingly sneaky.

In this episode of The Gluten-Free Engineer Podcast, I share the top ten places where gluten commonly lurks, often catching even experienced gluten-free individuals off guard. These hidden sources can be the difference between feeling your best and dealing with disruptive symptoms.experiencing all the classic symptoms – brain fog, digestive issues, fatigue – and you're convinced gluten is the culprit. But then you get that blood test result: negative for celiac disease. Your doctor says, "Good news, it's not celiac!" Yet deep down, you know something isn't right.

This discrepancy between your lived experience and medical test results can be incredibly frustrating and confusing. As someone who lived through this exact scenario, I want to share why your negative test might not be telling the whole story.

1. Asian Sauces

Traditional soy sauce is brewed with wheat, making it a frequent culprit. This extends to many Asian cuisine favorites like hoisin sauce. For those avoiding both gluten and soy, coconut aminos are a great alternative. Always examine labels carefully, as wheat is often added for flavor or consistency.

2. Salad Dressings and Marinades

It may seem odd, but creamy dressings like ranch can contain gluten—used as a thickener, stabilizer, or in malt vinegar. These toppings can deliver enough gluten to trigger symptoms. Homemade versions with verified gluten-free ingredients are a safer bet.

3. Soups and Gravies

Many soups rely on flour-based roux for thickness, while even brothy versions may use flour or gluten-derived flavorings. Commercial gravies almost always contain gluten unless labeled otherwise. Safer alternatives include using cornstarch or arrowroot to thicken.

4. Seasoning Blends

Spices should be safe, right? Not always. Some mixes include wheat starch as an anti-caking agent or barley malt for flavor. To avoid this risk, choose single-ingredient spices or blends that are certified gluten-free. Making your own mixes is both safe and flavorful.

5. Candy and Chocolate

Surprising as it sounds, candy often contains gluten. Some are dusted with flour to prevent sticking, while others use barley malt as a sweetener. Even chocolate chips can pose risks if processed in facilities with wheat. Safer choices include brands like Enjoy Life or specific Nestle varieties.

6. Medications and Vitamins

Gluten often shows up in fillers and binders. The frustrating part? Manufacturers aren’t required to disclose all inactive ingredients. That means checking with pharmacists or contacting companies directly is essential. Since formulas can change, ongoing vigilance is needed.

7. Personal Care Products

Lip balms, lipsticks, and some cosmetics can contain gluten and may be ingested. Even lotions or creams can transfer gluten if you eat with your hands afterward. Opting for gluten-free personal care products adds an extra layer of protection.

8 + 9. Communion Wafers, Play-Doh, and Craft Supplies

Traditional communion wafers are made with wheat, though gluten-free options exist. Play-Doh and paper mache often use wheat-based ingredients, posing risks for children who may put hands in their mouths.

10. Alcoholic Beverages

While distilled liquors are generally safe, flavored varieties and malt beverages often contain gluten. Always verify before drinking.

Staying Vigilant

The journey to truly gluten-free living involves continuous learning and awareness. By recognizing these common hiding places, you can better protect yourself from accidental exposure.

Remember: manufacturers may change formulations without warning. That means even products you’ve trusted for years need to be checked regularly. With knowledge and attention to detail, you can navigate gluten-free living with greater confidence and safety.