In recent years, the awareness of gluten sensitivity and intolerance has grown significantly. Many people are now actively seeking gluten-free alternatives to their favorite foods.

However, despite the increasing availability of gluten-free products, it is important to be aware that gluten can be hidden in various foods that may not initially appear to contain gluten. In this article, we will explore seven such foods that you need to watch out for if you are trying to avoid gluten.

1. Soy Sauce

While soy sauce is a staple in many Asian dishes, it typically contains gluten. This is due to the fermentation process that involves the addition of wheat.

If you are following a gluten-free diet, it is essential to choose gluten-free soy sauce alternatives, such as tamari or coconut aminos.

2. Salad Dressings

Salad dressings, particularly commercially-produced ones, often include hidden gluten. Many dressings contain wheat-based thickeners or additives that are derived from gluten-containing grains.

To enjoy gluten-free salads, opt for dressings that are specifically labeled as gluten-free, or make your own using gluten-free ingredients.

3. Deli Meats

Deli meats are another surprising source of hidden gluten. Certain pre-packaged or processed deli meats may contain fillers or additives that contain gluten.

Always check the ingredient list for any gluten-related terms, such as wheat, barley, or rye, before purchasing deli meats.

4. French Fries

While potatoes themselves are naturally gluten-free, French fries can often be cross-contaminated during the frying process.

Many restaurants and fast-food chains use shared fryers for various breaded items, leading to the presence of gluten particles in seemingly gluten-free French fries. If you have gluten intolerance or sensitivity, consider making your own fries at home or choosing restaurants that have dedicated gluten-free fryers.

5. Sauces and Gravies

Common sauces and gravies, especially those used in processed or packaged foods, often contain hidden gluten. Wheat flour is commonly used as a thickening agent, and it may not always be explicitly mentioned on the label.

Be cautious when consuming sauces and gravies, and look for gluten-free alternatives or consider making your own from scratch.

6. Condiments

Many condiments, such as ketchup, mayonnaise, and mustard, may contain gluten as an ingredient or due to cross-contamination during production.

Similar to other food items, it is crucial to read the ingredient labels carefully and look for gluten-free options. Luckily, more and more brands are offering gluten-free versions of these popular condiments.

7. Yogurts

Yogurts, especially flavored varieties, often contain hidden sources of gluten. Some may include cereal-based additives, such as granola or cookie pieces, that contain gluten.

Opt for plain, unsweetened yogurts or specifically labeled gluten-free options to avoid any potential gluten content.

In conclusion, when following a gluten-free diet, it is crucial to be vigilant and aware of hidden sources of gluten in various food products.

Always read ingredient labels, look for gluten-free certifications, and when in doubt, contact the manufacturer for clarification. By doing so, you can maintain a gluten-free lifestyle and minimize the risk of consuming gluten-containing foods that could potentially trigger unwanted symptoms.