Hidden Sources of Gluten and How to Find Them with Free PDF!

Gluten in Medications and Supplements – Fillers

1. One of the most significant sources of hidden gluten in medications and dietary supplements is the fillers, which are usually starches such as rice, corn, or wheat starch. These fillers are used to add bulk, absorb water, or act as lubricants.
2. Currently, the Food and Drug Administration does not require labeling undisclosed gluten in medications; however, if the manufacturer has a gluten-free label, they are subject to having their product tested to be 20 ppm (20 parts per million) of gluten. These fillers may be labeled as dextrins, starches, modified food starch, maltodextrin, or sodium starch glycolate.
3. Thankfully, more and more manufacturers are stating the source of the starch such as corn, potato, rice, or wheat to help you better identify those that are unsafe, but that does not mean that they are safe from cross-contact (7).

Gluten can also be hidden in beauty products. The concern is for the products that can be ingested such as lip stick, lip balms, and hand lotions. The peptides in gluten can be used for firming and moisturizing so caution needs to be used when using these cosmetic products Additionally, non gluten-free oats are commonly used in lotions and other skincare products. A search on sephora.com or ulta.com will reveal numerous gluten-free beauty products.

Hidden Sources of Gluten in Processed Meats

Wheat gluten can be turned into a textured vegetable protein, although technically it is not a vegetable, and used as a filler and extenders to reduce the cost of many meat products including chicken nuggets, ground beef products, and deli meat. This same product is used to make some meatless products such as veggie burgers and other vegan alternatives such as seitan. Additionally, gluten is found in imitation fish, especially imitation crab (1, 2).

If the product is not labeled gluten-free and does not mention the source of textured protein, use caution and contact the manufacturer.

TIP- Raw Meat that has not undergone any processing except for being butchered and/or ground is naturally gluten-free.

Hidden Sources of Gluten in Naturally occurring gluten-free grains, seeds and nuts

A recent study found that 32% of natural gluten-free grains were contaminated with 20 ppm of gluten. Additionally, the same study found that five out of eight labeled cereals contained higher that the threshold of hidden gluten to cause damage to the small intestine.

The study concludes that buying certified gluten-free products is the safest way to stay compliant to the gluten-free diet for people with a gluten intolerance, either celiac disease or non-celiac gluten sensitivity (3).

Hidden Gluten in Alcoholic Beverages

1. There are many alcoholic beverages that are made with barley malt or wheat malt and thus contain gluten, such as wine coolers, beer, and other malt beverages. While there are gluten-free alternative such as hard ciders, hard seltzers, and gluten-free beers made with sorghum, brown rice, and millet, the beers that have been “deglutenized” are not considered gluten-free according to the Food and Drug Administration (4, 6).
2. Although the distillation process renders alcohol, even alcohol made from gluten-containing grains, gluten-free, some grain alcohols use caramel coloring, which can contain gluten, and/or add back in some of the grain mash into the liquor, rendering them contaminated with gluten (6). If you purchase alcoholic beverages, consider gluten-free versions made from non-gluten grains.
3. Many vodkas are made from non-glutinous grains, such as Tito’s or Chopin Vodka.
4. TIP -Gluten-free alcoholic beverages include wine and hard ciders made from apples, pear, or other fruit that are labeled gluten-free are safe. All wines, including brandy, champagne, cognac, port wine, sherry, and vermouth are considered safe.

Are Condiments Gluten-Free?

Many condiments can have hidden gluten-containing ingredients such as modified food starch, malt syrup, malt extract, malt flavoring, caramel color, artificial flavor, dextrin, and natural flavoring. See the list below for common things to look out for:

• Soy Sauce – gluten is used in most soy sauce as an extender and to make MSG (1). Additionally, soy sauce is used for other sauces, such as peanut sauce and teriyaki sauce. Soy sauce is also used as part of marinades for many meat products both commercially and in restaurants. For gluten-free options, choose gluten-free tamari or coconut aminos.
• Salad Dressings – Common sources of gluten in salad dressings are malt vinegar, food starches used as stabilizers or thickening agents, wheat protein used as an extender, and lipoproteins used as emulsifiers (5).
• Vinegar – while most vinegar are naturally gluten-free, the vinegar to watch out for when you are following a strict gluten-free diet is malt vinegar, which is not gluten-free.
• Gravy – gluten ingredients in gravies are used as a thickening agent and can commonly be listed on the ingredients label as wheat flour or modified food starch.
• Broth/Stock – broth, stock, or bouillon cubes can all contain gluten depending on if they use a thickening agent or if wheat gluten is used to make MSG.
• Cooking Spray—While there seems to be some controversy surrounding cooking sprays and whether they contain gluten, they do not appear to utilize any gluten-containing ingredients, as this would interfere with oil’s natural fatty properties. However, if you are following a strict gluten-free diet, purchase cooking sprays labeled gluten-free or make your own olive oil spray.
• Spices and Blends – Spices and spice blends can become contaminated with a small amount of gluten during production, and gluten can be used as an extender, filler, or anti-caking agent. Purchasing a spice product that lists one ingredient on the label (for example, Basil) can help reduce the risk of accidental gluten exposure, as will purchasing gluten-free spices and gluten-free spice blends.
• Soups – Soups can contain gluten, as cooks use flour to thicken them. Some spice blends in the soup might not be gluten-free. They can also contain numerous hidden sources of gluten at every step of the ingredient process. Look for soups that have a gluten-free label. Another idea is to make homemade soup using gluten-free ingredients.