Avoiding Hidden Gluten: A Coeliac’s Quick Guide

Navigating life as a coeliac can feel like stepping through a gluten minefield, especially when it’s lurking in places you’d least expect. So, here’s a quick guide to help you spot gluten in everyday foods and avoid those sneaky surprises:

1. Sauces & Gravies – Many sauces, gravies, and even stock cubes use wheat flour as a thickener. Always check the label!
2. Soy Sauce – The standard stuff contains wheat (although there is some gluten-free versions). Tamari is your gluten-free hero here.
3. Crisps – Some flavours (and even plain ones) can be coated in wheat-based seasoning.
4. Sweets – Liquorice, jelly beans, and some chewy sweets can have gluten. Who knew your sweet tooth could betray you?
5. Meat Products – Sausages, burgers, and processed meats often use breadcrumbs or wheat fillers. Check that label!
6. Ice Cream – Some brands sneak in gluten as a thickener or in mix-ins like cookie dough.
7. Drinks – Beers and malted drinks are obvious, but some flavoured coffees or teas can also contain gluten.
8. Oats – Naturally gluten-free, but often contaminated during processing. Make sure you’re buying certified gluten-free oats.

Key Tip: Gluten can hide under different names like:

• Malt extract/syrup
• Barley malt
• Hydrolysed wheat protein
• Farina, durum, semolina
• Spelt and kamut (ancient forms of wheat)

If you’re unsure, double-check—it’s better to be safe than sorry!

What surprising places have you found gluten hiding? Let me know in the comments so we can all stay one step ahead!