Did you know that these foods contain gluten?

 Did you know that these foods contain gluten?

Celiac disease, or gluten-sensitive enteropathy, is an inherited condition that affects nearly one per cent of the Canadian population. Many non-celiac individuals also experience varying degrees of gluten sensitivity. While some gluten-containing foods, like bread and pasta, are evident and easy to avoid, others are surprisingly inconspicuous. Read on to discover 20 foods to watch out for if you’re following a gluten-free diet.

Corn flakes

While corn is naturally without gluten, most brands of corn flakes aren’t safe for those following a gluten-free diet. That’s because cereals are often sweetened with malt, an ingredient traditionally made with barley—one of the three gluten grains along with wheat and rye. Since manufacturers can disguise barley as malt on their product labels, gluten can easily go unnoticed. If you see malt on the back of your cereal box, beware! It may contain gluten.

Oats

Pure oats are completely safe for those with a gluten sensitivity, but studies have shown that most commercially available oats in North America are processed in facilities that also process wheat, rye, and barley. Look for oat products labelled “gluten-free,” which indicates little or no cross-contamination. There are also several companies that specialize in pure, uncontaminated oats for gluten-intolerant consumers.

Ice cream

Craving an end-of-summer ice cream cone? If you can’t eat gluten, this can be tricky! Ice cream can be gluten free, but it all depends on the ingredients and how it was processed. Cones generally contain gluten, as do toppings like cookie crumbs. Ice creams served at shops and restaurants are especially risky, since safe flavours, such as vanilla or strawberry, can easily be cross-contaminated. To satisfy your sweet tooth, stick to store-bought pints by gluten-free brands.

Couscous

Conventional couscous may look like short-grain rice, but it’s actually made from semolina, a type of ground durum wheat. If you’re sensitive to gluten, the couscous you’ll find in most restaurants and supermarkets is off-limits, and very few manufacturers offer a gluten-free version. But if you love Mediterranean and Middle Eastern cuisines, there are plenty of tasty couscous alternatives, like quinoa, brown rice, and even cauliflower.

Meat substitutes

Faux meat options aren’t just for vegans anymore! With the rising popularity of plant-based burgers and sausages, even carnivores are opting for these succulent substitutes. Some faux meat products are gluten-free, but others use wheat gluten as a primary ingredient. If you’re sensitive to gluten, always look for products that are certified gluten-free.

Deli meats

Fresh, unseasoned meat is naturally without gluten, but deli meats, including cold cuts, hot dogs, and sausages, run the risk of containing gluten due to the wheat-based starches and seasoning added during production. Since delis rarely provide food labels, ask the employees if specific meats contain gluten. As always, certified gluten-free products are your safest bet.

Beer

Conventional beer is typically made from malted barley and hops, and sometimes wheat. Since both barley and wheat contain gluten, most beer is unfortunately off the table for those with a gluten intolerance. But don’t despair! Many companies are beginning to offer gluten-free beers made with safe grains like rice, corn, sorghum, and buckwheat. You might also find some celiac-friendly brews at your local craft microbrewery.

Soy sauce

While many Asian ingredients, such as tofu, rice, and sesame oil, are ideal for a gluten-free diet, soy sauce is not one of them. In most soy sauce, wheat is the first ingredient. If you love homemade stir-fries and sushi, there are plenty of gluten-free substitutes that taste just as good. Try tamari, made of fermented soybeans, or coconut aminos, made from fermented coconut blossom nectar.

Salad dressing

A fresh green salad drizzled with olive oil is a delicious gluten-free meal. But if you prefer creamy, store-bought salad dressings, watch out—most have gluten. Additives like starches, spices, and flavourings often contain wheat, rye, or barley, making them unsafe for gluten-sensitive consumers. Look for certified gluten-free dressings or get creative in the kitchen and make your own.

Condiments

That’s right—your favourite barbecue staples aren’t always gluten-free! Often used as a stabilizer and thickener in sauce-based products, gluten is commonly found in condiments such as ketchup, mustard, mayonnaise, and barbecue sauce. Luckily, a multitude of gluten-free options are available at most supermarkets. Some condiments, like mayo, are fun and easy to make yourself.

Canned soup

Many canned soups, especially cream-based ones, are made with thickeners that contain gluten. Those with a gluten sensitivity should also be wary of soups with natural flavourings, which can be derived from gluten-containing grains. Thankfully, there are plenty of gluten-free canned soups available on the market. When in doubt, always opt for certified gluten-free products.

Gravy mix

Gravy is a staple of fall and winter cooking. Unfortunately, like canned soup, most instant gravy mixes contain flour-based thickeners to provide a creamy consistency. For a simple and healthy gluten-free alternative, make your own gravy with fat drippings, water, and cornstarch.

French fries

All varieties of potatoes are naturally gluten-free. However, french fries served in restaurants are often cross-contaminated in the fryer or during preparation. Frozen french fries can be gluten-free—but be wary of products labelled “seasoned” or “extra crispy,” as these often contain wheat-based additives or batters. The next time you’re craving a burger and fries, look for fast-food joints that offer gluten-free options.

Potato chips

Like french fries, potato chips seem like they should be gluten-free. But wheat-based additives, like flavourings and seasoning, as well as cross-contamination during production, make most potato chips unsafe for those with a gluten intolerance. If you’re desperately hunting for a celiac-friendly snack food, check out these gluten-free potato chip brands.

Pre-seasoned meats

You might assume that grocery store meats such as rotisserie chicken or marinated lamb are gluten-free. But those savoury spices, rubs, marinades, and sauces often contain flour or other wheat-based ingredients. There’s also the risk of cross-contamination during cooking and packaging. Always check the labels for any mention of gluten ingredients—or stick to unseasoned meats and hone your cooking skills!

Restaurant eggs

Is Sunday brunch one of your favourite food outings? Eggs may not be the best menu option if you’re gluten-intolerant! In restaurants, quiches, scrambled eggs, omelettes, and the like are sometimes cooked with wheat-based ingredients, such as pancake batter, to make them fluffier. There’s also a high risk of cross-contamination with gluten-containing breakfast foods. Boiled or poached eggs are generally your safest bet.

Cheesecake

So many classic desserts are a no-no when you’re following a gluten-free diet. But cheesecake is okay—right? Unfortunately, most cheesecakes have a graham cracker crust, which can contain gluten, and their filling is often thickened with wheat flour. But don’t worry: more and more supermarkets and bakeries now offer certified gluten-free cheesecakes. Plus, if you’re a home baker, you can always whip up your own decadent dessert.

Coffee beverages

Don’t panic—plain coffee is naturally gluten-free. But if you’re getting your caffeine fix at your local café, there is a risk of cross-contamination from other products and ingredients. Avoid powdered creamers, as they may contain thickeners like wheat flour. Flavoured coffee drinks are also risky, since syrups and flavourings can have an alcohol base derived from a gluten grain. Basically, home-brewed is best if you have a gluten sensitivity!

Pickles

Cucumbers, garlic, sea salt, and vinegar—pickles must be gluten-free, right? Not always. While many commercial pickles are certified gluten-free, some are made with malt vinegar, which contains barley. Scan your grocery aisles for these gluten-free pickle brands, or pick up some canning jars and get pickling at home.

Communion wafers

If you’re a Catholic on a gluten-free diet, Sunday morning mass might be a stressful event. According to a long-standing tradition, hosts must contain wheat to be considered valid matter for the Sacrament. While some churches provide low-gluten hosts, which are safe for some gluten-sensitive individuals, none are completely gluten-free. The upside? Those with celiac disease may receive Communion under the species of wine only!