What pantry staples contain gluten?

October 29, 2025 •

3 min read

According to the Celiac Disease Foundation, gluten can be found in many unexpected foods, making diligent label-reading crucial. Knowing what pantry staples contain gluten is the first step toward protecting yourself from accidental exposure, whether you have celiac disease or a gluten sensitivity.

Quick Summary

This guide reveals both obvious and hidden pantry items containing gluten, details common sources of cross-contamination, and teaches you how to decipher food labels for a safer diet.

Key Points

Check for Wheat Derivatives: Beyond standard wheat flour, be aware of derivatives like spelt, semolina, farro, and bulgur, which all contain gluten.
Be Wary of Hidden Gluten: Many processed sauces, seasonings, and snacks use gluten as a thickener or filler. Traditional soy sauce is a key offender.
Read All Labels: Gluten can be listed under various names like modified food starch (if wheat-based) or malt flavoring. Always check for a 'Certified Gluten-Free' label.
Avoid Cross-Contamination: Shared cooking surfaces, toasters, deep fryers, and even condiment jars can transfer gluten to otherwise safe foods.
Choose Certified Oats: Regular oats are at high risk of cross-contamination with wheat. Opt for certified gluten-free oats to be safe.
Substitute Effectively: Replace gluten-containing items with naturally gluten-free alternatives, such as using tamari instead of soy sauce or cornstarch instead of wheat flour.

Obvious Sources of Gluten in the Pantry

Many pantry items are clearly made from gluten-containing grains. These are the first things to remove or replace when transitioning to a gluten-free diet.

Wheat and Its Many Forms

Wheat is the most common source of gluten and appears in a wide variety of staples. Simply checking for "wheat" on an ingredient list is not enough, as it can be listed under many different names, including:

Flours: All-purpose, bread, bromated, enriched, graham, or self-rising flour.
Pasta and Couscous: Traditional pasta and couscous are made from durum wheat or semolina.
Crackers, Bread, and Baked Goods: The core of most breads, crackers, cookies, pastries, and pretzels is wheat flour.
Bulgur and Farina: These are both products derived from wheat.

Other Core Gluten Grains

Besides wheat, barley and rye are the other two main gluten grains that must be avoided.

Barley: Often used in soups, stews, and as a component in certain breakfast cereals. Most significantly, it is the primary ingredient in malt products like malt extract, malt flavoring, and malt vinegar.
Rye: Found in rye bread, some cereals, and crackers.
Triticale: A hybrid grain of wheat and rye.

Less Obvious and Hidden Gluten Sources

Some of the most surprising sources of gluten can be found in processed foods where it's used as a thickener, binder, or flavoring agent.

Sauces, Condiments, and Dressings

Many bottled sauces and condiments contain gluten, so it is vital to read the label every time you shop.

Soy Sauce: Traditional soy sauce is fermented with wheat. Gluten-free alternatives like tamari exist, but require careful label checking.
Marinades and Salad Dressings: Many brands use wheat flour or malt vinegar as an ingredient.
Gravy Mixes: Wheat flour is a common thickener in most commercial gravy and stuffing mixes.
Worcestershire Sauce: Some brands contain malt vinegar or other gluten-based ingredients.

Broths, Soups, and Seasonings

Bouillon Cubes and Packaged Broth: Gluten can be used as a stabilizer or flavor enhancer in many brands. Read labels carefully.
Canned Soups and Instant Soup Mixes: Cream-based soups or those with noodle fillers are common culprits.
Spice Blends and Dry Mixes: Some pre-made seasoning packets and dip mixes can contain wheat-based fillers to prevent clumping.

Processed Meats and Snacks

Processed Lunch Meats and Sausage: Gluten is sometimes added as a binder or filler.
Imitation Meats: Vegan or vegetarian meat substitutes often use seitan, which is made from wheat gluten.
Chips and Snack Foods: Seasonings on potato chips, tortilla chips, and other snacks can contain malt flavoring or wheat starch.
Candy: Some candies and licorice contain wheat.

Cross-Contamination in the Kitchen

Even with a diligent approach to selecting products, cross-contamination is a significant risk for those with celiac disease or high gluten sensitivity. This happens when gluten-free food comes into contact with gluten-containing food, surfaces, or utensils.

Toast and Bread Crumbs: Using a shared toaster for both regular and gluten-free bread can contaminate the latter with crumbs.
Shared Condiments: Double-dipping a knife into a jar of butter, peanut butter, or mayonnaise after using it on gluten-containing bread contaminates the entire container.
Deep Fryer Oil: If shared with breaded items, the oil becomes contaminated and renders fried foods unsafe.
Utensils and Cutting Boards: Unwashed utensils and cutting boards can transfer gluten particles from one food to another.
Flour in the Air: Wheat flour is easily airborne and can contaminate uncovered surfaces and foods in the pantry or kitchen.

Comparison of Gluten-Containing and Gluten-Free Alternatives


Item Category	Gluten-Containing Pantry Staple	Gluten-Free Alternative
Sauces	Traditional Soy Sauce (contains wheat)	Tamari or Coconut Aminos
Grains	Whole Wheat Flour, Semolina	Rice Flour, Corn Flour, Almond Flour
Condiments	Malt Vinegar	Distilled Vinegar, Apple Cider Vinegar
Broths	Standard Bouillon Cubes	Certified Gluten-Free Broth or Bouillon
Pasta	Durum Wheat Pasta	Rice Pasta, Lentil Pasta, Corn Pasta
Oats	Regular Rolled Oats	Certified Gluten-Free Oats
Binder/Thickener	Wheat Flour	Cornstarch, Tapioca Starch, Xanthan Gum

Conclusion: Mastering the Gluten-Free Pantry

Building a safe, gluten-free pantry is a process of education and vigilance. The initial focus is on identifying the obvious grains, like wheat, rye, and barley, but the real challenge lies in recognizing and eliminating the hidden sources in processed foods, seasonings, and condiments. By learning to read labels meticulously and understanding the risks of cross-contamination, you can maintain a safe dietary environment. Stocking your pantry with certified gluten-free products and establishing strict kitchen protocols are essential for those with gluten sensitivities or celiac disease. For more authoritative information, consult the Celiac Disease Foundation's guide to gluten sources.

Frequently Asked Questions

Yes, traditional soy sauce is made with fermented wheat and is not gluten-free. For a safe alternative, use tamari or coconut aminos, but always confirm the label says 'gluten-free'.

Regular oats are often cross-contaminated with wheat, barley, or rye during processing. Only consume oats that are specifically labeled 'certified gluten-free' to ensure they were processed safely.

Malt is a product of barley, which contains gluten. It is found in ingredients like malt extract, malt flavoring, and malt vinegar, and is not gluten-free.

Not necessarily. Modified food starch can be derived from wheat or other gluten-containing grains. If the source is not specified as wheat on the label, you can usually assume it's gluten-free, but check for a 'certified gluten-free' label for full assurance.

Use separate, color-coded cutting boards and utensils for gluten-free foods, avoid shared toasters, and ensure condiments are not contaminated by double-dipping. Wash all cooking equipment thoroughly.

Some bouillon cubes contain gluten as a binder or stabilizer. It is essential to check the ingredient list for hidden gluten sources or look for products labeled as 'certified gluten-free'.

Processed meats like sausages, hot dogs, and some deli meats can contain gluten as a filler. Seasoned or imitation meat products are also a risk. Choose plain, unprocessed meats or brands with 'certified gluten-free' labels.