What common food items contain gluten?: Your comprehensive guide

November 11, 2025 •

4 min read

Research from Johns Hopkins Medical Center shows gluten can be hidden in many unexpected places, posing health risks for sensitive individuals. Understanding what common food items contain gluten is crucial for managing conditions like celiac disease or non-celiac gluten sensitivity.

Quick Summary

This article explores the wide range of common and surprising food items containing gluten, detailing basic grains to processed products and sauces. It provides essential information for accurately identifying gluten sources to support a gluten-free lifestyle.

Key Points

Obvious Sources: Most breads, pastas, cereals, and baked goods containing wheat, barley, or rye are primary sources of gluten that must be avoided.
Hidden Gluten in Processed Foods: Gluten is used as a thickener or binder in many unexpected products, including sauces like soy sauce, some condiments, processed meats, and candy.
Cross-Contamination is a Risk: For sensitive individuals, even tiny amounts of gluten from shared equipment, airborne flour, or condiment jars can cause a reaction.
Read Labels Diligently: Look for ingredient terms like 'malt,' 'brewer's yeast,' or ambiguous 'modified food starch' in addition to obvious grain names to identify hidden gluten.
Naturally Gluten-Free Alternatives Exist: Many foods like rice, corn, and legumes are naturally gluten-free, and dedicated gluten-free products are widely available as safe substitutes.
Choose Certified Products: To minimize risk, especially with grains like oats, always look for products certified 'gluten-free' to ensure they have not been cross-contaminated.

Gluten is a group of proteins found naturally in certain cereal grains, most notably wheat, barley, and rye. It acts as a binder, giving food its shape and adding a chewy, elastic texture. While harmless for most, it can cause severe health issues for individuals with celiac disease, non-celiac gluten sensitivity, or wheat allergies. Identifying every source can be challenging, as gluten is used in many processed foods beyond the obvious baked goods.

The most obvious sources of gluten: Grains and baked goods

Gluten's most well-known sources come directly from grains that contain it naturally. Eliminating these is the first step for anyone on a gluten-free diet.

Wheat: The most common source of gluten, wheat is used in a vast array of products. This includes bread, pasta, pizza dough, cookies, cakes, pastries, crackers, and breakfast cereals.
Barley: Often found in malt products and beer, barley is a significant gluten source. Other uses include soups, stews, and as a grain in pilafs.
Rye: This grain is a staple in many breads, especially dark or pumpernickel varieties. It also appears in certain cereals and beers.
Triticale: A hybrid of wheat and rye, triticale contains gluten and is used in various flours and baked goods.
Spelt, Kamut, and Farro: These ancient grains are all forms of wheat and are therefore not gluten-free.

Hidden gluten: The surprising culprits in processed foods

Beyond the obvious grains, gluten is frequently used as a thickening agent, stabilizer, or flavoring in numerous processed items, often appearing in forms that are not immediately recognizable.

Sauces, condiments, and soups

Many common kitchen staples contain hidden gluten.

Soy Sauce and Teriyaki Sauce: Traditional versions are typically made with wheat. Always opt for tamari or other sauces specifically labeled 'gluten-free'.
Salad Dressings: Creamy or bottled dressings can contain wheat flour or malt vinegar as thickeners.
Malt Vinegar: As it is made from barley, malt vinegar contains gluten.
Gravies and Bouillon Cubes: Wheat flour is often used to thicken gravies and is a binder in many bouillon cubes.
Soups: Canned and boxed soups frequently use wheat flour or other gluten-containing ingredients as thickeners.

Meats and meat substitutes

Gluten is used as a binder, filler, or flavoring in many meat-based and vegetarian products.

Processed Meats: Deli meats, hot dogs, sausages, and cold cuts often use gluten as a filler or binder.
Meat Substitutes: Seitan, a popular vegan meat alternative, is made directly from wheat gluten. Other products like some veggie burgers also contain it.
Pre-seasoned Meats: Some marinades and spice blends used on meats can contain wheat-based ingredients.

Beverages and snacks

Even drinks and seemingly innocent snacks can contain gluten.

Beer: Most traditional beers are brewed with malted barley.
Chips and Snacks: Certain flavored chips, pretzels, and crackers contain wheat-based seasonings or coatings.
Candy: Licorice and some other candies or malt balls contain gluten.

Comparison of gluten vs. gluten-free food options


Food Item	Gluten-Containing Option	Gluten-Free Alternative	Notes
Pasta	Wheat-based pasta (spaghetti, ravioli, etc.)	Pasta made from rice, corn, quinoa, or lentils	Many brands offer certified gluten-free options.
Bread	Standard bread, bagels, buns	Breads made with gluten-free flours (almond, rice, tapioca)	Look for a 'gluten-free' certification.
Soy Sauce	Standard soy sauce (contains wheat)	Tamari (traditionally made without wheat) or specifically labeled gluten-free soy sauce	Tamari is a safe substitute for soy sauce.
Beer	Lagers, ales, stouts (made from barley)	Gluten-free beers brewed from millet, sorghum, or buckwheat	A growing number of gluten-free breweries exist.
Cereal	Wheat flakes, cereals with malt flavoring	Cereals made from corn, rice, or gluten-free oats	Always check for 'malt flavoring' or a gluten-free label.
Thickener	Wheat flour, modified wheat starch	Cornstarch, tapioca starch, potato starch, arrowroot powder	These alternatives are excellent for thickening sauces and gravies.

Avoiding cross-contamination

For individuals with celiac disease, even tiny amounts of gluten can cause a reaction. It is vital to be aware of cross-contamination risks.

Shared Kitchen Equipment: Gluten can be transferred from surfaces, utensils, or cutting boards. Use separate equipment for gluten-free cooking.
Airborne Flour: Wheat flour can linger in the air for hours, contaminating food. Be cautious when baking in the same room.
Shared Fryers: Restaurant-fried foods, like french fries, can become contaminated if cooked in the same oil as breaded items.
Condiment Jars: Spreads like butter or peanut butter can be contaminated if a knife used for regular bread is dipped in. Use squeeze bottles or separate containers.

Decoding food labels for hidden gluten

Reading labels meticulously is key. Ingredients with different names can signal the presence of gluten. Look for the following terms:

Wheat, barley, rye, malt, spelt, triticale, or kamut
Malt extract, malt flavoring, or malt syrup
Brewer's yeast
Modified food starch (unless specified as being from corn or another non-gluten source)
Hydrolyzed wheat protein
Flour or wheat flour
Natural flavors or spice blends (some can contain wheat derivatives, especially if not labeled gluten-free)

Conclusion: Navigating a gluten-free diet successfully

Navigating a gluten-free diet requires more than just avoiding bread. It means becoming a diligent label reader, aware of both obvious and hidden sources of gluten in a wide range of processed foods and beverages. Being cautious about cross-contamination in shared kitchens is also a critical part of the process, especially for those with celiac disease. While the initial learning curve can be steep, many naturally gluten-free alternatives exist, and a growing market of certified products simplifies finding safe and delicious options. For more information, the Celiac Disease Foundation is an excellent resource.

Note: This information is for educational purposes only. Always consult a healthcare professional or registered dietitian for personalized advice regarding dietary changes and gluten-related conditions.

Frequently Asked Questions

Yes, most traditional soy sauces are fermented with wheat and therefore contain gluten. A gluten-free alternative is tamari, which is typically made with 100% soy.

Malt is typically made from barley, which contains gluten. Therefore, any product containing 'malt extract,' 'malt flavoring,' or 'malt vinegar' should be avoided on a gluten-free diet.

While oats are naturally gluten-free, they are often processed in facilities that also handle wheat, barley, and rye, leading to cross-contamination. It is important to only purchase oats that are certified gluten-free.

Yes, many processed meats use gluten as a filler, binder, or as a flavoring ingredient. It is crucial to check the ingredient label or opt for products explicitly labeled 'gluten-free'.

To avoid cross-contamination, use separate cutting boards, utensils, and sponges for gluten-free food preparation. Store gluten-free foods on a separate shelf and consider using a dedicated toaster.

Modified food starch can be derived from various sources, including wheat. Unless the label specifies the starch is from corn or another gluten-free source, it should be considered a potential gluten source.

Most conventional beers contain gluten because they are brewed with malted barley. However, several gluten-free beers made with alternative grains are available on the market.