Eating out with celiac disease

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.
Zuma’s tofu salad – Corn starch is used to make the tofu crispy along with gluten-free soy sauce

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