26 hidden sources of gluten in your kitchen

When I first went gluten-free, I had the hardest time navigating my way through products, learning to read ingredient lists, and spending hours in grocery store aisles and deciphering labels. It’s hard when you’re a beginner and don’t have much of a starting point knowing where gluten may be hiding and which foods are definitely safe.

I now have a full 4-part workshop including how to read ingredient lists and the many names of gluten in part one. Interested? Enroll for FREE here.

Along my journey, I quickly came up with a list of foods that were definite places that gluten COULD be lurking. After doing a full kitchen cleanout, I discovered many of them were just sitting in my fridge and pantry, and I had NO idea.

That’s the tough part about gluten it’s sneaky and hides under many names and in the strangest of places. In this post, I wanted to share with you 26(!!) different foods you may or may not be surprised to learn have gluten in them. Some might be a little more obvious – and some might be pretty shocking, but read along and see where you may have been missing the hidden gluten in your diet.

Now remember, this list is NOT an exhaustive or complete list, just simply a jumping off point for you to see the possibilities for where gluten may be in the foods you’re eating and you weren’t aware. Don’t assume that if a food didn’t make this list that it’s gluten-free always always ALWAYS read ingredient lists when you’re eating a gluten-free diet so you can ensure that you’re sticking with it. Labels don’t always give you the full story.

26 Hidden Sources of Gluten in your Kitchen

  1. Breads
  2. Cakes
  3. Cookies
  4. Pancakes
  5. Waffles
  6. Crackers
  7. Pasta
  8. Couscous
  9. Baking powder (check the ingredient list!)
  10. Blue cheese
  11. Caramel coloring
  12. Beer, ale, scotch, bourbon, grain vodka
  13. Gravy and stock (boullion) cubes
  14. Licorice
  15. Lunch and deli meat
  16. Potato chips
  17. Sauces, salad dressings, and marinades
  18. Seitan
  19. Soups
  20. Soy sauce (unless wheat-free tamari)
  21. White or malt vinegar
  22. Cereal
  23. Bacon or jerky
  24. BBQ sauce
  25. Rice or pasta mixes
  26. Instant potatoes

You’ll see that the biggest offenders on the list are breakfast foods, any breaded type of foods, and many pre-made foods with additional flavorings like soups, sauces, gravy, and pasta mixes.

While it can seem daunting to search out all the hidden gluten in your diet while you’re making the transition to a gluten-free diet, it isn’t impossible. I hope that this list has given you some great places to start searching for those lurking sources and you can get on track with your gluten-free diet once and for all.

If you loved this post and recipe, be sure to enroll in my FREE 4-part workshop GFDF Made Easy, including how to read ingredient lists and the many names of gluten below.

Are you just getting started with a gluten-free diet? If so, you won't want to miss these 26 hidden sources of gluten in your kitchen! Click through to read the entire post.

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