Hidden gluten lurks in unexpected foods—here's how to spot it

Gluten is a protein found in grains like wheat, barley and rye. It can cause stomach pain and inflammation in people with sensitivities or conditions like coeliac disease. While naturally occurring in many foods, it also appears in unexpected products, making careful label-checking essential.

Common foods such as sliced bread, pasta, cereals and cookies all contain gluten. Breaded foods, thick sauces and most processed desserts also rely on it as an ingredient. Even canned soups, salad dressings and traditional soy sauce often include gluten as a stabiliser.

Less obvious sources include ice creams, candies and snacks, where small amounts may be hidden. Oats, though naturally gluten-free, can become contaminated during processing unless certified. Sourdough products and pseudocereals like amaranth or quinoa offer safe alternatives for those avoiding gluten.

Packaging terms like 'flour', 'malt', 'modified starch' or 'semolina' indicate the presence of gluten. Reading labels thoroughly, choosing certified products and consulting healthcare professionals help maintain a balanced gluten-free diet.

Gluten appears in a wide range of foods, from obvious staples to processed items. Those avoiding it must check labels for hidden sources and opt for certified alternatives. Proper awareness and careful selection remain the best ways to manage dietary restrictions effectively.