Uncommon Foods Containing Gluten

If you have Celiac Disease, an autoimmune disease that’s the most severe form of gluten intolerance, and are still experiencing symptoms after going gluten-free, you may still be getting gluten exposure from hidden sources. Both forms (Celiac’s and gluten intolerance) can cause widespread symptoms, many of which have nothing to do with digestion. They can both lead to further inflammation in the body as well as Hashimoto’s disease. However some people do have non-celiac gluten sensitivity as well. Either way it’s important to limit your exposure to gluten 100%. Here’s a comprehensive list the known and hidden sources of gluten, which will help you identify potential exposures that you weren’t aware of.

 

Common Gluten Foods:

  • Barley
  • Bulgur
  • Couscous
  • Kamut
  • Oats (if not specifically gluten-free)
  • Rye
  • Semolina
  • Spelt
  • Triticale
  • Wheat
  • Wheat germ

 

Hidden Gluten Sources:

  • Artificial coffee creamer
  • Beer
  • Bouillon cubes
  • Broth/stocks
  • Candy
  • Certain ground spices
  • Certain veined cheeses
  • Chewing gum
  • Chips
  • Cold cuts
  • Flavored teas
  • Flavored rice
  • Fish sticks
  • Flavored crackers
  • French fries
  • Gravies
  • Hot dogs
  • Imitation seafood
  • Instant coffee and other instant hot drinks
  • Ketchup
  • Matzo flavor
  • Mustard
  • Mayonnaise
  • Pasta side dishes
  • Rice mixes
  • Roasted nuts
  • Soy sauce
  • Salad dressing
  • Seitan (wheat gluten, used in meat substitutes)
  • Self-basting turkey
  • Soy and teriyaki sauces
  • Tinned baked beans
  • Tomato sauces
  • Vegetable cooking spray
  • Veggie burgers
  • Vodka
  • Wine coolers

For those with Celiac Disease, complete avoidance of gluten is important. Some non-Celiac patients may also be sensitive enough that even tiny exposures are problematic. If you feel like you have successfully eliminated gluten from your diet and are still experiencing gluten-associated symptoms. When you are gluten sensitive, your body is creating antibodies against gluten. Those same antibodies can also recognize proteins in other foods that have similar structures and mimic the reaction they have to gluten.  Which non-gluten foods you may react to will depend on the antibodies your body has formed against gluten.  Not everyone will have a cross-reaction to all the below foods, but it’s important to consider if you’ve gone gluten-free and are still experiencing symptoms.

 

Cross Reactive Foods:

  • Buckwheat
  • Sorghum
  • Millet
  • Amaranth
  • Quinoa
  • Corn
  • Rice
  • Potato
  • Hemp
  • Teff
  • Soy
  • Milk (Alpha-Casein, Beta-Casein, Casomorphin, Butyrophilin, Whey Protein and whole milk)
  • Chocolate
  • Yeast
  • Coffee (instant, latte, espresso, imported)
  • Sesame
  • Tapioca (a.k.a. cassava or yucca)
  • Eggs

In those with celiac disease or a gluten sensitivity, increased intestinal permeability or ‘leaky gut’ is common. This can further aggravate the formation of food sensitivities.  Healing an unhealthy gut may help alleviate some of these cross-reactions or sensitivities to gluten. However the best course of action would be to determine the root cause of your gut issues in the first place.