The Most Common Foods Containing Gluten: A Comprehensive Guide

November 8, 2025 •

4 min read

Approximately 1% of the global population has celiac disease, requiring them to avoid gluten entirely. For others, a gluten sensitivity means understanding what are the most common foods containing gluten is essential for managing symptoms effectively.

Quick Summary

This guide outlines the primary and less obvious sources of gluten, covering major grains, baked goods, processed foods, and unexpected items like condiments and sauces.

Key Points

Primary Grains: Wheat, barley, and rye are the most common sources of gluten, appearing in many breads, baked goods, and cereals.
Hidden Ingredients: Gluten is often used as a binder or thickener in processed foods, including sauces, condiments, and soups.
Processed Meats: Fillers and flavorings in deli meats, hot dogs, and sausages can contain gluten.
Surprising Foods: Many popular snacks like flavored chips, candy, and granola bars often hide gluten in their ingredients.
Label Literacy: Always read ingredient labels carefully, looking for wheat, barley, rye, and additives like malt or modified food starch.
Cross-Contamination: Even naturally gluten-free foods like oats can be cross-contaminated during processing if not explicitly labeled gluten-free.

Understanding the Basics: What is Gluten?

Gluten is a family of storage proteins found in certain cereal grains, most notably wheat, barley, and rye. It acts as a binding agent, giving dough its elasticity and providing a chewy texture to many foods. While harmless for most people, gluten can trigger adverse health reactions in individuals with celiac disease, non-celiac gluten sensitivity, or wheat allergy. Knowing where gluten is prevalent is the first step toward a successful gluten-free diet.

The Primary Gluten-Containing Grains

When most people think of gluten, they immediately associate it with the following grains. Avoiding these is the cornerstone of any gluten-free lifestyle.

Wheat and Its Derivatives

Wheat is the most common source of gluten in the Western diet and appears in many forms. Common wheat varieties and products to avoid include:

Spelt: An ancient relative of wheat.
Kamut®: Also known as Khorasan wheat.
Farro: A popular whole grain.
Durum: Used for making pasta.
Semolina: A flour from durum wheat.
Bulgur: Cracked wheat often used in salads.
Couscous: Made from semolina.
Einkorn: Another ancient wheat variety.

Barley

Barley is a grain commonly found in soups, stews, and beverages. Key items containing barley include:

Malt: An ingredient derived from barley, often used in flavorings, cereals, and milkshakes.
Malt Vinegar: Made from malted barley.
Beer: Most traditional beers are brewed with malted barley.

Rye

Rye is a grain used to make a distinct type of flour and beer. Examples include:

Rye bread: Such as pumpernickel bread.
Rye beer: A specific style of beer.
Some cereals: Check the ingredient list carefully.

Triticale

Triticale is a hybrid grain of wheat and rye. While less common, it is a definitive source of gluten and is sometimes found in breads and cereals.

Unexpected and Hidden Sources of Gluten

Gluten is often used as a thickener, binder, or flavor enhancer in processed foods, making it essential to read labels diligently.

Condiments, Sauces, and Dressings

Many pre-packaged items contain hidden gluten. Be cautious with the following unless certified gluten-free:

Soy Sauce: Most brands are brewed with wheat. Gluten-free tamari is a safe alternative.
Teriyaki Sauce: Often made with soy sauce.
Marinades and Barbecue Sauces: May contain wheat flour or soy sauce.
Salad Dressings: Some use wheat-based thickeners or malt vinegar.
Gravies and Cream Sauces: Frequently thickened with a flour-based roux.

Processed Meats and Meat Substitutes

Processed and pre-seasoned items often use gluten as a filler or binder.

Deli Meats and Hot Dogs: Some contain fillers or flavorings with gluten.
Sausages and Meatballs: May include breadcrumbs as an ingredient.
Imitation Seafood: Such as imitation crab, which often contains wheat.
Meat Substitutes: Seitan, a popular vegan protein, is made entirely from wheat gluten.

Soups, Broths, and Seasonings

Canned and Boxed Soups: Many are thickened with wheat flour.
Bouillon Cubes and Powdered Broth: Can contain gluten additives.
Seasoning Blends: Some pre-made spice mixes use wheat-based anti-caking agents or fillers.

Snacks and Sweets

Flavored Chips: Some potato or corn chip flavorings contain wheat-based ingredients or malt.
Candy: Licorice and certain candy bars may contain wheat flour or malt.
Granola and Energy Bars: Unless labeled gluten-free, these often contain regular oats (prone to cross-contamination) or wheat-based ingredients.

Gluten in Processed Foods vs. Hidden Sources


Feature	Processed Foods (Obvious)	Processed Foods (Hidden)
Primary Function	Core ingredient, structural integrity (breads, pasta).	Additive, thickener, binder, flavor (sauces, meats).
Commonality	Very high; main component.	Variable; present in a wide range of products.
Labeling	Explicitly lists wheat, flour, or other gluten grains.	May be disguised as 'modified food starch,' 'natural flavors,' or 'malt flavoring.'
Example	A croissant, wheat-based pasta, rye crackers.	Soy sauce, deli meat, gravy, certain candy.

The Importance of Reading Labels

Due to the prevalence of gluten in many processed and pre-packaged foods, label reading is a non-negotiable skill for anyone managing a gluten-free diet. The US Food and Drug Administration requires food manufacturers to declare wheat on their labels, but other gluten-containing grains like barley and rye are not always explicitly stated. Therefore, it's crucial to identify less-obvious gluten markers. Key ingredients to watch for include malt, malt flavoring, brewer's yeast, and modified food starch, which can sometimes be derived from wheat. When in doubt, always contact the manufacturer or stick to products with a certified gluten-free label.

Conclusion: Staying Vigilant

Knowing what are the most common foods containing gluten goes far beyond avoiding just bread and pasta. It requires a deeper awareness of the many processed and pre-packaged items that can contain hidden sources. From sauces and dressings to snacks and processed meats, vigilance in reading ingredient labels is the most effective way to ensure a truly gluten-free diet. Educating yourself on the common grains and unexpected additives is the key to managing your dietary needs and avoiding accidental exposure. For further information, resources like the Celiac Disease Foundation offer detailed guidance on living a gluten-free lifestyle.

Frequently Asked Questions

Most traditional soy sauce is not gluten-free because it is brewed with wheat. For a safe alternative, look for a brand of tamari that is specifically certified gluten-free.

Pure, uncontaminated oats are naturally gluten-free. However, they are frequently processed in facilities that also handle wheat, barley, and rye, leading to cross-contamination. Always purchase oats that are certified gluten-free.

Seitan is a meat substitute made directly from wheat gluten. It is a very concentrated source of gluten and must be avoided by those on a gluten-free diet.

No. Malt flavoring is derived from barley, which contains gluten. You should avoid any products listing malt, malt extract, or malt vinegar unless they are specifically labeled gluten-free.

Traditional beer is brewed with barley and is not gluten-free. There are many gluten-free beers available, often made from alternative grains like sorghum or millet.

Not always. Modified food starch can be derived from several sources, including corn, potato, or wheat. If wheat is the source, it must be listed on the label. To be safe, those with celiac disease or high sensitivity should confirm the source with the manufacturer or choose certified gluten-free products.

Gluten can be added to processed meats as a binder, filler, or flavor enhancer. This is why it is important to check the ingredient list on packaged items like sausages, deli meats, and frankfurters.