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