Gluten Bombs in Disguise
Avoiding obvious gluten sources like bread, pasta, and baked goods is just the beginning. Gluten is often hidden in processed foods, sauces, seasonings, and snacks under names you might not recognize. In this module, you’ll learn how to spot the sneaky gluten culprits that often fly under the radar—and how to protect yourself with confidence.
Whether you’re gluten-sensitive, gluten-intolerant, or simply committed to a whole-food, plant-based and gluten-free lifestyle, understanding where gluten hides is key to feeling your best.
What is Gluten, Exactly?
Gluten is a protein found in wheat, barley, and rye. It gives baked goods their structure and chewiness, but it can also cause serious digestive issues and inflammation for many people—even those without celiac disease.
The “Gluten-Free” Label Isn’t Always Enough
The FDA allows products labeled “gluten-free” to contain up to 20 parts per million (ppm) of gluten. That’s a tiny amount, but it can still trigger symptoms for those who are highly sensitive. Some companies do even better and test to below 5 ppm—but not all are created equal.
Also, some ingredients that naturally contain gluten may not be labeled clearly, or may be listed under different names.
Common Hidden Gluten Sources
1. Malt & Malt Extract
-
Source: Barley
-
Found in: Cereals, energy bars, candy, non-dairy milks, and even flavored teas
-
Red flag: Anything “malted” is off-limits
2. Modified Food Starch
-
Source: Often derived from wheat unless otherwise specified
-
Found in: Dressings, sauces, soups, and frozen meals
-
Look for: “Modified food starch (corn)” is okay—avoid if it doesn’t specify
3. Hydrolyzed Wheat Protein
-
Source: Wheat
-
Found in: Meat substitutes, flavorings, soy sauce, and packaged snacks
-
Watch out: Sometimes used in “vegan” mock meats and cheese products
4. Brewer’s Yeast
-
Source: Often a byproduct of brewing barley-based beer
-
Found in: Supplements, savory snacks, and seasoning blends
-
Tip: Nutritional yeast is safe—but brewer’s yeast is not
5. Soy Sauce & Teriyaki Sauce
-
Source: Usually brewed with wheat
-
Found in: Asian-inspired sauces, marinades, packaged meals
-
Choose instead: Tamari or coconut aminos
6. Seitan
-
Source: Pure wheat gluten
-
Found in: Vegan “meat” products
-
Reminder: Seitan is not gluten-free, even if plant-based
7. Artificial & Natural Flavors
-
Source: May be derived from barley or wheat derivatives
-
Found in: Packaged snacks, plant-based meats, drinks, and more
-
Tip: If in doubt, contact the manufacturer or avoid
8. Oats (Non-Certified)
-
Source: Naturally gluten-free but often cross-contaminated
-
Found in: Granolas, snack bars, baked goods
-
Choose: Certified gluten-free oats only
The Problem with Cross-Contamination
Even naturally gluten-free foods can become contaminated during processing or packaging. This happens when they’re made on shared equipment with wheat products.
Always look for certified gluten-free labeling, especially on products like grains, flours, baking mixes, and oats.
Quick Takeaways:
-
Gluten hides behind names like malt, modified food starch, and hydrolyzed wheat protein.
-
Sauces, condiments, and snacks are often overlooked sources.
-
“Gluten-free” doesn’t mean 100% free of gluten unless the company goes beyond FDA standards.
-
Always choose certified gluten-free oats and check for cross-contamination warnings.
Tips for Mastery:
-
Carry a gluten alias list with you until it becomes second nature.
-
Stick with brands that are transparent about their testing and standards.
-
When dining out, ask how foods are prepared—especially sauces, dressings, and grains.
In the next module, we’ll teach you how to decode the entire nutrition label—so you can spot red flags, avoid harmful additives, and shop with total confidence.
