Navigating a gluten-free diet can be challenging, especially when it comes to sauces and condiments where gluten can be hidden. What seems like a simple flavor addition can be a source of wheat, barley, or rye, which are off-limits for individuals with celiac disease or non-celiac gluten sensitivity. Gluten can appear in many forms, including thickening agents, flavor enhancers, and fermented ingredients, making label-reading a critical skill.
Common Sauces Containing Gluten
Soy Sauce and Teriyaki Sauce
Traditional soy sauce, or shoyu, is typically made by fermenting a mix of soybeans and wheat. While the fermentation process can break down gluten proteins, the finished product still contains significant levels of gluten, making it unsuitable for a strict gluten-free diet. Teriyaki sauce, which uses soy sauce as a primary ingredient, also contains gluten unless explicitly labeled as a gluten-free variety. Fortunately, gluten-free versions are widely available, with alternatives like Tamari, a soy sauce fermented with little or no wheat, being a popular choice. Always check the label on Tamari, as some brands still include a small amount of wheat.
Gravy and Cream Sauces
One of the most common applications of wheat flour is as a thickener, typically in a roux (a cooked mixture of flour and fat). This makes many traditional gravies, béchamel, and other cream-based sauces major sources of gluten. A packet of conventional gravy mix, for example, lists wheat flour as a primary ingredient. To make a gluten-free gravy, alternative thickeners such as cornstarch, arrowroot powder, or a certified gluten-free all-purpose flour blend are necessary.
Barbecue (BBQ) Sauce
While the primary components of BBQ sauce—tomatoes, vinegar, and spices—are naturally gluten-free, many commercial brands introduce gluten-containing ingredients. Some use gluten-containing soy sauce for flavor, malt vinegar for tang, or wheat flour as a thickener. Always check the ingredient list for potential sources of gluten. Fortunately, numerous certified gluten-free BBQ sauces are on the market, or you can easily make your own from scratch.
Worcestershire Sauce
The iconic umami flavor of Worcestershire sauce can come with a gluten-containing catch. The traditional recipe includes barley malt vinegar, which is derived from barley and is not gluten-free. However, many popular brands, such as Lea & Perrins in the United States, have reformulated their recipes to be gluten-free by using spirit vinegar instead. To be certain, you must check the label for a "gluten-free" certification or confirm that white or spirit vinegar was used instead of malt vinegar.
Marinades and Other Condiments
Many marinades use conventional soy sauce or beer as a base, making them unsafe for a gluten-free diet. Other condiments that may contain gluten include:
- Some Mustards: Check labels for malt vinegar.
- Plum Sauce: Some brands may use gluten-containing thickeners.
- Brown Sauces: Frequently contain barley malt extract or other gluten sources.
- Nacho Cheese Sauce: Some processed versions may use wheat starch.
Reading Labels for Hidden Gluten
Because gluten can be found in unexpected places, label reading is your first and most important line of defense. When shopping for sauces, look for a certified "gluten-free" label, which indicates the product contains less than 20 ppm of gluten, as per FDA regulations. If a product lacks this label, scrutinize the ingredient list for common gluten-containing terms and ingredients, such as:
- Wheat, including wheat starch, wheat flour, and hydrolyzed wheat protein
- Barley, including malt, malt flavoring, malt vinegar, and brewer's yeast
- Rye
- Triticale (a hybrid of wheat and rye)
- Dextrin (unless listed as corn dextrin)
- Hydrolyzed vegetable protein (HVP), which may contain hydrolyzed wheat protein
Comparison of Gluten-Containing vs. Gluten-Free Sauce Options
| Sauce Type | Traditional Version (Contains Gluten) | Gluten-Free Alternative (Check Label) |
|---|---|---|
| Soy Sauce | Made with a mixture of soybeans and wheat during fermentation. | Tamari (often gluten-free, but read label) or coconut aminos. |
| Teriyaki Sauce | Often contains conventional soy sauce, so it is not gluten-free. | Made with gluten-free Tamari or coconut aminos. |
| Gravy | Thickened with a roux made from wheat flour. | Thickened with cornstarch, arrowroot, or gluten-free flour blend. |
| BBQ Sauce | May contain malt vinegar, soy sauce, or wheat-based thickeners. | Clearly marked "gluten-free" brands or homemade versions. |
| Worcestershire Sauce | Traditional versions made with barley malt vinegar. | Made with white vinegar; check for "gluten-free" certification. |
| Cream/White Sauce | Uses a roux made with butter and wheat flour. | Uses a roux with gluten-free flour, cornstarch, or other safe thickeners. |
Conclusion
Understanding what sauces have gluten in them is a crucial skill for anyone managing a gluten-free diet. While many sauces and condiments can contain hidden gluten from sources like wheat-based thickeners, malt vinegar, and conventional soy sauce, there are plenty of delicious and safe alternatives available. By carefully reading labels, seeking certified products, and considering homemade options, you can enjoy a wide variety of flavorful dishes without compromising your health. Always prioritize products explicitly labeled as "gluten-free" to minimize your risk of cross-contamination and ensure your safety.
To learn more about celiac disease and gluten-free living, you can visit the Celiac Disease Foundation.
Always check labels
- Traditional soy sauce is not gluten-free; look for Tamari or coconut aminos instead.
- Most gravies use wheat flour as a thickener, but can be made gluten-free with alternatives like cornstarch or arrowroot.
- Be cautious with BBQ sauce, as some brands use malt vinegar or other gluten-containing ingredients.
- Traditional Worcestershire sauce contains barley malt vinegar, but certified gluten-free versions are available.
- Malt flavoring or malt vinegar are direct indicators of barley and are not gluten-free.
- Homemade sauces are the safest option, as you have complete control over the ingredients.
What ingredients contain gluten?
- Wheat: Found in wheat flour, hydrolyzed wheat protein, and wheat starch.
- Barley: Found in malt, malt flavoring, and malt vinegar.
- Rye: Less common but still a source of gluten.
- Brewer's Yeast: Often a byproduct of beer and contains gluten.
- Soy Sauce: Traditional varieties are fermented with wheat.
