#10: Where Gluten Hides: Surprising Places You’d Never Expect

#10: Where Gluten Hides: Surprising Places You’d Never Expect

Podcast Episodes
March 13, 2025•3 min read
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You know to avoid bread, pasta, and baked goods—but what about soy sauce? Potato chips? Even some lip balms?! 😱

Gluten isn’t just in the obvious places—it hides in so many unexpected foods and products, making it even harder to avoid. If you have celiac disease or gluten sensitivity, knowing where gluten sneaks in can save you from frustrating reactions and flare-ups.

In today’s episode, I’m breaking down the surprising places gluten hides, the sneaky ingredients to watch for, and how to protect yourself from accidental exposure. If you’ve ever been “glutened” but had no idea where it came from, this episode is for you!


Let's Recap: Surprising Places You'd Never Expect Gluten

1. Why Gluten Sneaks Into So Many Unexpected Places

  • Gluten is a cheap thickener, stabilizer, and filler, so manufacturers use it in all kinds of foods and products.

  • It can be hidden under different names, making it tricky to spot unless you know what to look for.

·         Wheat-Based Ingredients that Contains Gluten

  • Wheat starch

  • Hydrolyzed wheat protein

  • Wheat germ

  • Wheat bran

  • Wheatberries

  • Durum (a type of wheat)

  • Semolina

  • Spelt

  • Kamut

  • Bulgur

·         Barley-Based Ingredients that Contains Gluten

  • Malt (Malt extract, Malt flavoring, Malt vinegar, Malt syrup, Maltodextrin in some cases)

  •  Barely extract

  • Barley enzymes

  • Brewer’s yeast (commonly found in beer & supplements)

Rye-Based Ingredients that Contain Gluten

  • Rye Flour

  • Pumpernickel

  • Triticale (a hybrid of wheat and rye)

Ingredients That May Contain Gluten (Check Labels!)

  • Modified Food Starch - In the U.S., this is usually corn-based, but in other countries, it may come from wheat.

  • Natural Flavors - Some contain barely-based flavoring.

  • Dextrin - Can be made from wheat (though corn-based dextrin is common).

  • Caramel Color – While usually gluten-free, in rare cases, it can be derived from barley.

  • Soy Sauce – Most brands contain wheat; look for gluten-free Tamari instead.

  • Oats – Unless certified gluten-free, oats can be cross-contaminated with wheat during processing.

Even naturally gluten-free foods can be cross-contaminated during processing.

2. Surprising Foods That Contain Gluten

  • Soy Sauce & Teriyaki Sauce

  • French Fries & Potato Chips

  • Imitation Meat & Vegetarian Products

  • Candy & Chocolate

  • Spices & Seasonings

  • Salad Dressings & Condiments

  • Soup & Broth

  • Oats & Granola

  • Alcoholic Drinks

3. Sneaky Non-Food Products That Contain Gluten

  • Medications & Supplements

  • Makeup & Lip Balm

  • Toothpaste & Mouthwash

  • Play-Doh & Kids' Craft Supplies

  • Skincare & Haircare Products

4. How to Protect Yourself from Hidden Gluten

  • Read labels carefully. If you see “wheat, barley, rye, malt, or brewer’s yeast,” avoid it!

  • Look for gluten-free certifications—especially on packaged foods, supplements, and personal care products.

  • Ask questions at restaurants. Even naturally gluten-free foods may be at risk for cross-contact.

  • Use a gluten-free dining app (like Find Me Gluten Free) to find safe restaurant options.

  • If in doubt, skip it! It’s better to be safe than to risk accidental exposure.

Gluten hides in more places than you’d expect—from soy sauce to skin care! If you’re gluten-free, staying informed and reading labels is your best defense against accidental exposure.

The more you know, the safer and healthier you can be!

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