Hidden sources of gluten

Hidden gluten sources

More obvious sources of gluten

Many people have gone gluten free to feel better, reduce inflammation and improve their health.

Going gluten free requires awareness and vigilance. You need to learn all the food that might contain gluten and not be afraid to check ingredients, including when eating out. Some people are afraid to do this, but don’t be. It’s your health and any eating venue should be aware of this given so many people now have allergies or sensitivities.

The gluten-containing grains that are commonly known are

  • Barley

  • Couscous

  • Einkorn

  • Emmer

  • Farro

  • Kamut

  • Rye

  • Spelt

  • Wheat

  • Oats (due to cross-contamination)

Their glutinous bi-products are also generally understood, such as

  • Bread, cereal, beer, bulgur wheat, tabbouleh, malt, bran, seitan, semolina, wheat germ, teriyaki and soy sauce

Many people also know the national food types that commonly contain gluten are processed and fast food (burgers, fried foods, pizzas); Asian food, especially Japanese and Chinese (Indian is often naturally gluten free); Italian food (pasta, pizza and breads); pub food (crumbed foods, deep fried foods, stews, breads) and more.

But how many people are aware of hidden sources, including herbs and sauces, sweeteners, cosmetics and household products? Some of my clients get a GI Map done (in-depth gut testing) because they’re still unwell despite having been gluten free for years. It’s not uncommon for their anti-gliadin level – their immune reaction to gluten – to be high.

To give you an example, I had to eat at a club once where I was doing training. I inquired about the salads and only one was gluten free. Why? Because the seasoning they used came in a packet and contained a gluten-based sweetener.

Hidden sources of gluten

Here are some hidden sources of gluten that may explain why some sensitive people are reacting to it without even realising.

Foods

Check for the presence of gluten in the ingredients list, or contact the manufacturer in case of starches, proteins, fillers and alcohols from unidentified sources. Possible hidden sources include

  • Any kind of malt, malt flavouring, malt extract or malt syrup

  • Brewer’s yeast

  • Cereal extract or cereal binder

  • Maida (Indian wheat flour)

  • Sauces - tomato, worcestershire, brown, Asian

  • Baking powder

  • Barley grass

  • Blue cheese (the mould may be grown on bread, especially if artisan)

  • Curry powder

  • Emulsifier (can be gluten derived)

  • Dextrose, dextrin, maltodextrin (may be from a glutenous grain)

  • Flavouring (can be gluten derived)

  • Herb tea (may contain barley-derived flavouring)

  • Hydrogenated starch, plan, plant protein, vegetable protein

  • Protein hydrolysates

  • Smoke flavouring (may contain barley)

  • Sushi (apart from the soy or teriyaki sauce often used, some sushi rice is thickened with wheat flour or dextrose)

  • Fries (sometimes they have dextrose on them)

  • Vegetable gum protein or starch (may be derived from wheat)

  • Yeast extract (may be derived from a glutenous grain)

  • Colourings

  • Alcohol e.g. gin, whisk(e)y, sake, vodka, scotch (if grain based)

  • Malt vinegar

  • Xanthan gum

  • Wheat germ oil

  • Caramel colour

  • Citric acid

  • Salad dressing

  • MSG

  • Dietary fibre

  • Yeast

  • Wheat grass

  • Vit E

  • Starch of any kind

  • Supplements

  • Anything fried in oil that’s had gluten products fried in it

  • Meat that has been tenderised or shaped (think fast foods) by transglutaminase

Alcohol

  • Distillation removes gluten proteins from the final product. But while all distilled drinks like whisky, gin, bourbon and vodka might be technically gluten free, some sensitive people will have adverse reactions to spirits distilled from wheat, barley or rye. Distillation is often shorter these days too. Trust your gut

  • All wines, including brandy, champagne, cognac, port wine, sherry, and vermouth are safe

  • Make sure your cider is labelled gluten free as it might be processed using the same equipment that beer is made with

  • If you react to any drinks labelled gluten-free, go for naturally gluten-free alcohol like tequila (made from sugar cane), rum (made from sugar cane), wines and sparkling wines, grappa, campari, brandy and ouzo. Choose versions of vodka and gin made from naturally gluten free potato, brandy (made from grapes)

  • Be mindful that gluten free in some countries and areas e.g. the EU is not 100% so. In Australia, gluten free means no gluten, but this is a matter of trust. Look for the coeliac stamp of approval

Self-care products

Your skin and lungs are organs that are highly absorptive. If you’re sensitive to gluten, this can make a difference. Check for the presence of gluten in the ingredients list, or contact the manufacturer in case of starches, proteins, fillers and alcohols from unidentified sources.

Please note that the absence of these ingredients does not mean that a product is gluten-free. For example, there are numerous chemicals derived from wheat, barley, rye or oats, some of that are hidden behind catch-all labels like ‘fragrance’.

  • Anything hydrolysed may contain gluten

  • Any form of avena sativa (oats)

  • Wheat germ

  • Anything containing oats, wheat, malt, bran

  • Stearyldimoniumhydroxypropyl

  • Any form of triticum

  • Triticum vulgare (wheat)

  • Hordeum vulgare (barley)

  • Secale cereale (rye)

  • Hydrolyzed wheat protein

  • Stearyl dimonium hydroxypropyl (hydrolyzed wheat protein)

  • Laurdimonium hydroxypropyl (hydrolyzed wheat protein)

  • Colloidal oatmeal

  • Hydrolyzed vegetable protein (may contain wheat)

  • Dextrin palmitate (starch, possibly gluten-based)

  • Vitamin E (frequently derived from wheat)

  • Malt extract (usually barley)

  • Beta glucan (frequently derived from wheat)

  • Vegetable protein (may contain wheat, barley, rye and/or oats)

  • Dental sealants

  • Dental plastics (some)

  • Hairspray

  • Laundry detergent

  • Lip balms

  • Lotions

  • Makeup

  • Medications

  • Mouthwash

  • Playdough

  • Shampoo

  • Soap

  • Sunscreens

  • Toothpaste

  • Low quality vitamins and supplements

Household products

Check for the presence of gluten in the ingredients list, or contact the manufacturer in case of starches, proteins, fillers and alcohols from unidentified sources.

  • Charcoal briquettes

  • Disinfectant

  • Dishwashing soaps

  • Envelopes/postage stamps

  • Finger and face paint

  • Glue/paste

  • Hand soaps

  • Latex gloves

  • Pet food/litter

  • Playdough

  • Starch spray

  • Wallpaper glue

  • Glue on stamps and envelopes

How to be truly gluten free

  1. Eat at home or in trusted other venues (research on restaurant cross-contamination shows  40% of meals are contaminated in the US)

  2. Go for gluten free labels, and brands you trust, because testing shows unreliability

  3.  Eat whole foods that are naturally gluten free like vegetables, meats and fish, good fats and legumes

  4.  Ask questions when eating out e.g. is your gf pizza prepared away from gluten sources (ideally they should be cooked separately too). Sometimes I write to food manufactures with questions, and they usually respond

  5. Check labels carefully. Does gluten free mean no gluten or low gluten (like it does in the EU)? This goes for self-care products and household products too

  6.  Avoid fried foods, or check that the oil used to fry them has not been used for foods containing wheat such as batters

  7. When in doubt, don’t be afraid to do your research or ask. If uncertain, don’t risk it

CHRONIC ILLNESS, FAMILY HEALTH, BLOG, FOOD AS MEDICINE, GENERAL HEALTH, GUT HEALTH, MENTAL HEALTHGutsy by Nutritiongluten, gluten free, coeliac, sensitive, allergies, sensitivitiesComment