Where Can You Find Hidden Gluten?

November 8, 2025 •

4 min read

According to the Celiac Disease Foundation, even a trace amount of gluten (as little as 20 parts per million) can cause serious health issues for someone with celiac disease. Knowing where can you find hidden gluten is therefore essential for anyone on a strict gluten-free diet, as it lurks in many unexpected products beyond obvious wheat-based items like bread and pasta.

Quick Summary

This guide reveals surprising and less-obvious sources of gluten found in processed foods, condiments, non-food products, and dining out situations, highlighting key ingredients and potential cross-contamination risks to help you maintain a truly gluten-free lifestyle.

Key Points

Check Processed Foods: Gluten is frequently used as a thickener or filler in unexpected processed items like soups, sauces, deli meats, and candy.
Scrutinize Ingredient Labels: Look for less obvious gluten sources such as 'malt' (from barley), 'modified food starch' (if wheat-based), and 'soy sauce' (traditionally made with wheat).
Beware of Cross-Contamination: Tiny amounts of gluten can cause a reaction, so be mindful of shared cutting boards, utensils, toasters, and condiment jars, especially in shared kitchens or restaurants.
Inspect Non-Food Items: Medications, vitamins, and even cosmetics like lipstick can contain gluten and pose a risk through accidental ingestion.
Be Vigilant with Seasonings and Sauces: Pre-mixed spice blends, dressings, and marinades often use gluten-containing agents for flavor and thickening.
Contact Manufacturers if Unsure: If a product's label is unclear or lacks a certified gluten-free symbol, contacting the manufacturer is the safest way to verify its gluten status.
Practice Awareness in Social Situations: When dining out or attending gatherings, ask specific questions about ingredients and preparation methods to ensure your food is safe.

Unmasking Hidden Gluten in Everyday Processed Foods

Processed and packaged foods are a common place to find gluten-containing ingredients used as fillers, thickeners, or stabilizers. While many products appear naturally gluten-free, their ingredient lists can reveal unexpected culprits. This is why reading every label, every time, is a critical habit for anyone with gluten sensitivity or celiac disease.

Canned Goods and Soups

Canned goods, especially creamy soups and broths, frequently use wheat flour as a thickener to improve consistency. Powdered mixes are also a high-risk area. Look for words like "modified food starch" or "dextrin" which, while often derived from corn or potato, could also be wheat-based unless specified otherwise. Bouillon cubes and powdered gravy mixes are also prime suspects.

Processed Meats and Imitation Products

It may be surprising, but gluten often hides in processed meats like sausages, hot dogs, and deli meats. It is added as a binding agent or filler. Imitation crab meat and other meat substitutes often use wheat gluten, or seitan, as a protein base. Even plain-looking deli meats are susceptible to cross-contamination from slicers used for gluten-containing products.

Condiments, Sauces, and Seasonings

Many common condiments and sauces contain gluten as a stabilizer or for flavor. Soy sauce, for instance, is traditionally made with fermented wheat. Barbecue sauce, marinades, and salad dressings can use malt vinegar (derived from barley), soy sauce, or wheat flour. For seasonings, watch out for pre-mixed spice blends, which sometimes add wheat flour as an anti-caking agent or filler. Always verify that any "natural flavors" are truly gluten-free.

Candy and Snack Foods

Many popular snacks and candies contain hidden gluten. Licorice, for example, frequently uses wheat flour as a main ingredient. Flavored potato chips and other snack seasonings might include modified food starch, maltodextrin, or other wheat-derived ingredients. Even chocolate bars with mix-ins or fillings can contain gluten.

Unseen Sources: Medications, Non-Food Items, and Cross-Contamination

Avoiding gluten goes beyond the grocery store. It is important to be aware of hidden sources in your medicine cabinet and household, as well as the risk of accidental exposure during food preparation and dining out.

Medications, Supplements, and Cosmetics

Some oral medications, vitamins, and supplements use gluten as a binder or filler. While the FDA has determined that the amount is often very low, it may still pose a risk to highly sensitive individuals. For items like lipstick, lip balm, and toothpaste, where ingestion is possible, it is wise to select gluten-free versions.

The Dangers of Cross-Contamination

Cross-contamination is a major risk, especially in shared kitchens, restaurants, and buffets. Airborne flour can settle on surfaces and foods, and shared utensils or toasters can transfer microscopic particles of gluten. Even food items that are naturally gluten-free can become contaminated if they are not stored and prepared with care. To prevent this, dedicate separate kitchenware, use foil on shared grills, and label your gluten-free foods clearly.

Navigating the Labeling Labyrinth: A Guide to Identification

Since labels can be complex and confusing, knowing how to spot potential gluten sources is crucial. While many products are now labeled "gluten-free," this certification is not universal, and ingredients can change over time.


Ingredient Name	Common Source of Gluten	Found in...
Wheat starch	Wheat	Processed meats, oral medications, some snacks
Modified food starch	Can be wheat-based; source may not be declared	Soups, sauces, processed cheese spreads
Malt/Malt Flavor	Barley	Cereals (e.g., Rice Krispies), beer, malted milk drinks, some snack bars
Soy Sauce (traditional)	Wheat	Marinades, sauces, seasoning blends
Caramel Color	Can be derived from barley malt; generally considered safe in the US but check manufacturer	Sauces, candy, soft drinks
Natural Flavors	May be derived from barley	Sauces, marinades, spices, snack foods
Dextrin	Can be wheat-based	Processed snacks, baking mixes
Brewer's Yeast	Barley	Found as a flavor enhancer in some products

Conclusion: Your Roadmap to a Safe Gluten-Free Lifestyle

Identifying and avoiding hidden gluten requires diligence and constant awareness. From unexpected fillers in processed foods to the risk of cross-contamination in shared spaces, the potential for exposure is widespread. By meticulously reading labels, understanding the various names for gluten-containing ingredients, and taking precautions against cross-contact, you can significantly reduce your risk. Remember to question ambiguous ingredients, like "modified food starch" or "natural flavors," and always opt for certified gluten-free products when possible. With practice, navigating a gluten-free lifestyle becomes second nature, allowing you to enjoy food safely and with confidence.

For more in-depth information and resources on managing a gluten-free diet, including tips for dining out, visit the Celiac Disease Foundation website.

Frequently Asked Questions

Some surprising sources include processed meats (like sausages), soy sauce, salad dressings, sauces thickened with wheat flour, and malt-flavored cereals or candy.

Modified food starch can be made from various sources. In the US, it is typically corn or potato-based and gluten-free. However, it can be wheat-based, and unless the label specifies the source (e.g., 'modified corn starch'), it should be treated with caution, especially in other countries.

The most reliable way is to look for a certified gluten-free logo from a trusted organization, like the GFCO, on the packaging. This confirms the product meets strict testing standards for minimal gluten content (under 20ppm).

Yes. Even certified gluten-free products can face cross-contamination risk, particularly in restaurants or shared kitchens where gluten-containing items are also prepared. Airborne flour, shared utensils, and cooking surfaces are common culprits.

Some oral medications and supplements use gluten as a binding agent. While the amount is often negligible and deemed safe by some regulations, highly sensitive individuals should consult with a pharmacist or physician and contact the manufacturer to verify.

No, traditional malt vinegar is made from barley, a gluten-containing grain. While the fermentation process removes most gluten, it is not considered safe for a strict gluten-free diet unless specifically labeled as such.

Although gluten is not absorbed through the skin, non-food items like lipstick, toothpaste, and play-dough can be accidentally ingested, which is especially a concern for those with celiac disease.