If you have been diagnosed with gluten sensitivity, it can be daunting to figure out which foods to avoid. Gluten is a protein found in wheat, barley, and rye, but it can also hide in many other foods and ingredients.

In this article, we will discuss how to identify foods beyond bread that may contain gluten.

1. Pasta

Pasta is typically made with wheat flour, which contains gluten. Fortunately, there are many gluten-free pasta options available, such as those made from rice, quinoa, or corn.

2. Sauces and Gravies

Many sauces and gravies are thickened with wheat flour, so they may contain gluten. This includes roux-based sauces like béchamel and velouté, as well as gravy made from meat drippings and flour.

Always read the labels and ask about ingredients in restaurant dishes, as they may contain these gluten-containing thickening agents.

3. Soups

Soups are another food that may contain hidden gluten, especially creamy soups that contain wheat-flour-based roux or soups with noodles or dumplings. Look for gluten-free soup options or make your own at home using gluten-free ingredients.

4. Soy Sauce and Other Condiments

Soy sauce is traditionally made with wheat, so it contains gluten. It is important to read the labels on all condiments, including ketchup, mustard, and salad dressings, as they may contain gluten-containing ingredients or additives.

Always look for gluten-free versions or make your own at home using gluten-free ingredients.

5. Beer

Beer is made from barley, which contains gluten. Fortunately, there are many gluten-free beer options now available, made from sorghum, rice, or other gluten-free grains.

6. Oats

Oats themselves do not contain gluten, but they are often processed in facilities that also process wheat, barley, and rye. This cross-contamination can make oats dangerous for those with gluten sensitivity.

Look for gluten-free oats or oatmeal to be sure.

7. Processed and Packaged Foods

Processed and packaged foods can be a minefield for those with gluten sensitivity. Many of these products contain wheat, barley, or rye in various forms, such as malt, modified food starch, or hydrolyzed vegetable protein.

Always read the labels on these products and look for gluten-free or certified gluten-free options whenever possible.

8. Deli Meat and Sausage

Deli meat and sausage may contain gluten-containing fillers or binders. Always read the labels and ask the butcher or deli worker for information on ingredients.

Look for gluten-free versions or make your own at home using gluten-free meat and seasonings.

9. Snacks and Desserts

Many snack foods and desserts contain wheat, barley, or rye in various forms, such as flour, malt extract, or flavorings. Always read the labels on these products and look for gluten-free options whenever possible.

Be careful with baked goods that are labeled gluten-free, as they may still contain other ingredients that are not safe for those with gluten sensitivity.

10. Medications and Supplements

Finally, it is important to be aware that some medications and supplements may contain gluten. Always read the labels and talk to your doctor or pharmacist if you are unsure. Look for gluten-free or certified gluten-free options whenever possible.