Key Takeaways
- ★15 foods hide gluten: soy sauce, licorice, oats, dressings, ice cream...
- ★Wheat must be labeled; barley and rye are NOT required allergens
- ★Malt = barley = avoid; maltodextrin = usually fine
- ★Check "Contains: wheat" first, then scan barley/rye/malt
- ★Whole foods around the store perimeter are naturally safe
The 15 Sneaky Sources
You know about bread and pasta. These are the ones that catch people off guard:
- Soy sauce — almost always wheat-based (use tamari)
- Malt vinegar — barley-based (fish & chips anyone?)
- Licorice — wheat flour is a main ingredient
- Oats — cross-contaminated unless certified GF
- Seasoned potato chips — wheat in the spice blend
- Ice cream mix-ins — cookie dough, brownie pieces
- Gravy and roux — flour-thickened
- Salad dressings — wheat as thickener
- Instant noodles — wheat in the noodles AND seasoning
- Vegetarian "meat" products — vital wheat gluten protein
- Canned soups — flour as thickener
- Seasoned rice mixes — orzo or wheat-based seasonings
- Energy bars — barley malt sweetener
- Some candies — malt flavoring
- Lip balm & cosmetics — wheat derivatives
How to Catch Them (Label Rules)
The FDA requires wheat to be labeled as an allergen — look for "Contains: wheat." But barley and rye aren't required allergens, so you must scan the ingredients for malt, barley, and rye yourself.
Maltodextrin is fine (it's usually corn), but malt extract/flavoring is barley — avoid. "Modified food starch" can be wheat unless labeled otherwise.
Your Safe Shopping Habits
- Shop the perimeter — whole foods are naturally GF
- Scan the allergen line first ("Contains: wheat")
- Then scan for barley, rye, malt in ingredients
- When in doubt, check the brand's website
- Our Foods A–Z database has most common foods already checked
Ready to go gluten-free?
Not sure about a specific food? Check our Foods A–Z database.