Key hidden gluten sources to watch out for:

1. Dressings thickened with flour – Bechamel, balsamic, teriyaki etc.
2. Soy sauce – It is very frequently used in various cuisines and contains wheat whereas Tamari which tastes similar is wheat free.
3. “Crispy”/ “tempura” – Often not very visible/ Can be inside maki rolls, be sure to check.
4. Certain types of oats – If they are highly cross-contaminated, you are likely to feel unwell if you suffer from celiac.
5. Granola – Often mixed with gluten containing ingredients.
6. Plantbased burger patties – Whether they are made of beans/ quinoa or pea protein, wheat flour can be used as binding ingredient.
7. Plantbased “chicken” – Vital wheat gluten is often the main ingredient.
8. Seitan – It is not only made of soy like tofu and does contain gluten. For tempeh, be sure to read the ingredients.
9. Falafels – Traditionally gluten-free however some restaurants add wheat flour. Be sure to ask.
10. Soups and stews – Vegetable/ chicken stock generally contain gluten.
11. Pie crusts which contain a mixture of flours.
12. Ice cream containing bits of chocolate or cookies.
13. Couscous looks like quinoa – Always be sure to ask.
14. Mexican taco shells – Though it should be made 100% of corn, it is often mixed with wheat flour.
15. Mexican tortillas – “Flour tortillas” are made of wheat flour. You should ask for 100% corn tortillas and double check that it hasn’t been mixed with wheat.
16. Burghul – Pure wheat added to salads like Tabbouleh or used as vine leaves stuffing.
17. Dosa – Traditionally made of fermented rice and lentils, some restaurants use wheat flour.
18. Syrups added to drinks – It is better to avoid altogether.
19. Fried fish or other fried food – Wheat flour used for dusting or coating.