Where are you hiding, Gluten?

As someone who deals with gluten sensitivity firsthand, the hidden presence of gluten in spices and natural flavors is a constant worry. Despite being diligent about checking labels, there's always that nagging fear of accidentally consuming gluten. The disappointment and frustration that follow a glutening episode are hard to put into words. It's not just the physical symptoms like a headache, dizziness, bloating or stomach cramps; it's also the feeling of being let down by something as seemingly innocent as a spice blend or a flavoring. It's a reminder of the constant vigilance required to navigate a world where gluten lurks in unexpected places, and the disappointment can feel overwhelming at times.

Gluten can be sneaky, hiding in various products and ingredients beyond obvious culprits like bread and pasta.

Some common hidden sources of gluten include:

Spices and Seasonings: Spice blends and seasoning mixes often contain hidden gluten as anti-caking agents or flavor enhancers. I enjoy Siete brand for safety and flavor.

Sauces and Condiments: Soy sauce, Worcestershire sauce, and some salad dressings may contain gluten as a thickening agent. San-J soy sauce and teriyaki are a favorite for my kids!

Soups and Broths: Many canned or packaged soups and broths contain gluten as a thickener or flavoring agent. Bare Bones Broth is a safe and easy broth to use.

Processed Meats: Deli meats, sausages, and hot dogs may contain gluten as fillers or binders. But if you love a beautiful, safe charcuterie like me, I recommend Boars Head for processed meats!

Processed Foods: Frozen meals, packaged snacks, and processed foods may contain gluten in the form of additives or fillers. Here is a list of our favorite safe, quick snacks!

Natural Flavors: The term "natural flavors" on ingredient lists can be a hidden source of gluten, as it may include barley or malt extract.

Cross-Contamination: Foods labeled as gluten-free can still be contaminated with gluten if they are processed or prepared in facilities that also handle gluten-containing ingredients.

Medications and Supplements: Some medications and dietary supplements may contain gluten as a filler or binding agent.

Alcoholic Beverages: Beer, malt beverages, and some distilled spirits may contain gluten from barley, wheat, or rye.

Personal Care Products: Cosmetics, shampoos, and lotions may contain gluten-derived ingredients, which can be absorbed through the skin or accidentally ingested. After many years of hair loss, I finally found a shampoo that works amazing, fully gluten free and no more handfuls of hair in the shower!

Staying vigilant and carefully reading labels is essential for avoiding hidden sources of gluten and preventing glutening episodes.