There is a wide range of gluten issues ranging from diagnosed celiac disease to suspicions that when you avoid gluten, you feel better. A while ago, I interviewed Dr. Davis, author of Wheatbelly about the effects of wheat, since gluten is only one part of the picture. But gluten, by itself, also carries a rather strong burden on our health if we are one of the many who have noticed sensitivities. And there are some amazing sources of gluten that you may not have considered!
What is gluten?
Gluten is a protein found in wheat, spelt, kamut, barley, rye and some oats. It’s heavy and glue-like and explains why you can roll a slice of processed white bread into a little ball. It often damages the lining of the intestines making it harder to absorb nutrients from our food and can contribute to many physical health symptoms, from mood swings to constipation.
You can learn more about gluten and its health effects from me and Josh Gitalis in this episode of the Today Is The Day podcast:
Why are so many of us suddenly sensitive to gluten?
According to 2009 studythe prevalence of undiagnosed celiac disease appears to have increased dramatically over the past 50 years. The current estimate is this One in 133 Americans has celiac disease and another 18 million have some form of non-celiac gluten sensitivity. The reasons for this, although somewhat unconfirmed, are due to the massive increase in gluten containing foods in our processed standard diet combined with a modification of the grain itself to contain a higher concentration of gluten.
Watch out, it’s hiding in more than just your bread, pasta, cookies, crackers and cake…
You might be surprised to find gluten hiding in places you wouldn’t expect. Cutting out your favorite cookies and cakes is hard enough—you don’t want to unknowingly sabotage your efforts through hidden sources of gluten.
Check out the list of amazing sources of gluten below to make sure you’re not accidentally eating more of it than you think.
17 Surprising Sources of Gluten
1. Shampoo
Many ingredients containing gluten are considered healthy for hair, including ingredients made from wheat, barley and rye. Watch out for shampoos that include any of these grain-based oils or oat-based ingredients, as the oats they use may not be gluten-free. What you rub on your scalp goes into your body, so choose carefully.
2. Chewing gum
Some brands use flour to coat pieces of gum so they don’t stick to the packages. Check out the brand’s website to make sure (I like it PÜR GUM for gluten-free chewing) or chew a sprig of fresh mint or a piece of ginger. Many commercial chewing gums contain artificial sweeteners, so that’s reason enough to stay away.
3. Flavored potato chips
Chips should technically be gluten-free, but many potato chip flavors contain gluten (or the chips are contaminated with gluten during processing).
4. Soy sauce
Did you know that regular soy sauce contains wheat? Try organic wheat-free/gluten-free tamari, or get a little bold and try some coconut aminos.
5. Salad dressing
Many salad dressings use gluten-containing ingredients as thickeners. Try making your own salad dressing.
6. Oats
Oats are technically gluten-free, but many brands can be contaminated with gluten. Oats are often grown together with wheat or the oats are contaminated with gluten during processing. Buy certified gluten-free oats.
7. Store-bought sauces
Many packaged and canned sauces contain gluten as a thickener (not to mention artificial colors, flavors, and MSG.) Try making your own gluten-free sauces, like this almond sauce.
8. Puddings and Pie Fillings
Many puddings and pie fillings contain gluten-based thickeners. The best pie filling is plain old fruit (maybe with a little natural sweetener like honey.) If you need a thickener, arrowroot starch is a great gluten-free and corn-free option. And if you need a gluten-free pie crust, this one is boring.
9. Mustard
Some prepared mustards contain wheat flour. Check the ingredients label to make sure yours doesn’t.
10. Deli Meats or prepared meats
While meat is generally safe on a gluten-free diet, ready-to-eat or ready-to-cook meats can sometimes contain unsafe sauces or breadcrumbs. Choose organic, local, fresh meats.
11. Whole grains
Many whole grains such as kamut and spelt look safe to eat, but they really aren’t. While they contain less gluten, they still have gluten. Also watch out for orzo, couscous, triticale and rye bread – they all contain gluten.
12. Ground Spices
Many spice mixes (curry powder, Cajun spice mix, etc.) contain gluten as an anti-caking agent. Try making your own blends from pure, whole spices!
13. Instant coffee and other drinks
Many brands of instant coffee contain gluten as a leavening agent, and powdered milk also contains wheat. There are great alternatives to instant coffee. Dandy Blend is very popular, which is certified gluten-free or try these super chaga and reishi cool instant drinks from Four Sigma Foods; Be sure to try these elixir recipes while you’re at it.
14. Canned food Soups
Many canned soups contain wheat-based thickeners and many other preservatives. Try and get organic boxed versions instead of canned, and make sure the only ingredients are vegetables (maybe meat bones) and sea salt. Of course, you can always make your own and freeze it. Here is a great vegetable soup and another amazingly healing bone broth.
15. Licorice (and other candies)
Some brands of licorice and candies include wheat flour as a binding agent.
16. Alcohol
Many alcohols are made from grains that contain gluten. While the distillation process should theoretically get rid of the gluten proteins, not all companies distill their products well enough to do so. Check out the company’s website or enjoy a gluten-free mocktail.
17. Caramel color
Depending on how it’s made, caramel color may or may not contain gluten. Best to walk away from the whole business. Stick to whole, unprocessed options that are free of artificial flavors, artificial colors, and “natural” flavorings. and natural foods without colors and without flavor. Get my guide to making natural food coloring here.
Which of these hidden sources of gluten surprised you the most?
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