Hidden Sources of Gluten

Celiac disease is most simply defined as an intolerance to foods containing gluten and this intolerance causes damage to the intestinal tract which causes difficulty absorbing nutrients. Celiac disease can also cause growth problems in children. Check out celiac.org for more detailed information.

So you basically have to avoid anything that contains wheat, rye or barley. Bread, pizza, cake, and most cereal are obviously out of the picture. But there are some sneaky little sources of gluten that may not be labeled as such. 

Like oatmeal. Wholesome, delicious innocent little oatmeal sent me flying to the bathroom until I learned that oatmeal is frequently grown or processed in the same place as wheat, barley and rye and can cause a serious reaction in people with Celiac disease. Unless your oatmeal is clearly labeled "gluten free" steer clear. Read more about the oatmeal/celiac debate.

Here's a list of foods that I had to learn the hard way about:

Soy Sauce - only buy soy sauce that's clearly labeled "gluten free" (Try Tamari Gluten Free Soy Sauce or Kikkoman Gluten Free Soy Sauce)

Teriyaki Sauce - frequently contains soy sauce

Rice Noodles - I got sick of paying $8.95 for a little package of gluten free noodles and was so excited to find rice noodles at a local Vietnamese for $1.99. I checked the package and they claimed to only have rice and water as their ingredients. Two days hailing the porcelain gods told me otherwise. Moral of the story - pay the extra money for food that is GUARANTEED gluten free

Salad Dressing- There are tons of salad dressings out there that are gluten free, but there are also a ton that aren't. Check labels or just stick with oil, vinegar and oregano. Or maybe do as the Norwegians do and just sprinkle a little lemon juice, salt and pepper on your salad.

Barbecue Sauce- Frequently uses flour as a thickener

Gravy- I should have been smart to figure out that most gravy contains flour, alas, I was not. You can safely substitute corn starch for flour in your gravy recipe with minimal difference in flavor and texture.

Seasoning Blends- Many seasoning blends, like taco kit seasonings and some premade post roast spices, contain flour and they may not be clearly labeled as such. Stick with making your own spice blends unless you can guarantee that your spice blend is gluten free.

French Fries- French fries, or anything fried for that matter, is usually fried in the same oil as whatever other breaded items are on the menu. If the fry cook drops your order of fries next to an order of panko breaded haddock, you're definitely getting at least trace amounts of gluten in your food. If the fry cook has been using the same oil for a few days, you're getting a MEGA dose of gluten. Ask for fries to be baked, or just don't get fries at all.

White Sauce- Alfredo Sauce, white gravy, béchamel and whole host of other white sauces almost always use flour as their thickener.

Hard Liquor- Grey Goose Vodka and Bailey's both contain gluten. Check manufacturers websites, or just stick with tequila and other liquors not distilled from wheat.

There are a whole host of foods that I know I'm forgetting, but these are the ones that surprised me and other Celiac's that I know. Hopefully this is helpful and I'll be posting tips for dining out and cooking gluten free foods that are just as flavorful and satiating as their gluten-filled counterparts.

More hidden sources of gluten

 

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