10 Common Hidden Sources of Gluten to Avoid

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Gluten is a protein found in wheat, barley, and rye that can cause an immune response in people with celiac disease or gluten sensitivity. While it's important to avoid obvious sources of gluten like bread and pasta, there are many hidden sources of gluten that can be easily overlooked. Here are ten common hidden sources of gluten to avoid:

1.

Sauces and gravies: Many sauces and gravies contain gluten from wheat flour or barley. Be sure to check the ingredient list for any of these grains before consuming them.

2.

Processed meats: Some processed meats, like hot dogs and sausages, contain gluten as an filler. Look for gluten-free alternatives or choose fresh, unprocessed meats instead.

3.

Brewed teas: Many brewed teas, especially those that are flavored or sweetened, can contain gluten from wheat flour or barley. Choose gluten-free tea options or look for teas that are labeled as gluten-free.

4.

Candy: Some candies, like gummy bears and licorice, can contain gluten from wheat flour or barley. Be sure to check the ingredient list before indulging in your favorite treats.

5.

Fried foods: Many fried foods, like french fries and onion rings, are breaded with gluten-containing flours. Opt for gluten-free breading options or choose baked or grilled versions of these foods instead.

6.

Energy bars: Some energy bars contain gluten from wheat flour or barley. Be sure to check the ingredient list before choosing an energy bar as a quick snack.

7.

Fried rice: Many fried rice dishes are cooked with soy sauce, which can contain gluten from wheat flour. Choose gluten-free soy sauce or look for dishes that are labeled as gluten-free.

8.

Ice cream: Some ice cream flavors, like cookie dough and rocky road, can contain gluten from wheat flour or barley. Be sure to check the ingredient list before indulging in your favorite frozen treat.

9.

Fried chicken: Many fried chicken dishes are breaded with gluten-containing flours. Opt for gluten-free breading options or choose baked or grilled versions of these foods instead.

10.

Vegetarian and vegan meat substitutes: Some vegetarian and vegan meat substitutes can contain gluten from wheat flour or barley. Be sure to check the ingredient list before choosing these products.

Holiday and Birthday Foods to Watch Out For

  • Pies and Tarts
  • Cakes and Cupcakes
  • Cookies and Brownies
  • Muffins
  • Traditional Holiday Breads

Tips for Avoiding Gluten During Celebrations

  • Plan ahead and bring your own gluten-free dishes
  • Ask questions about ingredients and preparation methods
  • Bring your own gluten-free snacks
  • Look for gluten-free labels
  • Be aware of cross-contamination risks

Politely Declining Gluten-Containing Foods

  • Be honest about your dietary restrictions
  • Offer alternative suggestions
  • Show appreciation for the host's efforts
  • Be prepared to explain your condition if needed
  • Remember it's okay to decline certain foods

American holidays and birthdays can be challenging for individuals with gluten intolerance or celiac disease, but with proper planning and communication, you can still enjoy these special occasions while maintaining your dietary needs. Remember to always prioritize your health while being respectful and appreciative of others' hospitality.