Roughly one in each 100 individuals within the UK have coeliac illness, and an entire lot extra are selecting to take away gluten from their diets for perceived well being advantages. Gluten dodgers know to keep away from wheat and control grains, however do you know every little thing out of your cereal to your sausages is perhaps hiding some problematic protein? Coeliac UK shines the highlight on the meals you might not realise comprise gluten…
1. Sausages
Whereas there are many gluten-free variations out there, your common sausages usually comprise rusk made out of wheat.
2. Soy sauce
Chinese language soy sauce historically comprises wheat. Strive substituting for Japanese tamari soy sauce, which is normally gluten-free (although all the time verify the label).
3. Inventory cubes
Some manufacturers of inventory cubes comprise wheat – verify the label or make your individual inventory at residence to make certain it is free from gluten.
4. Buckwheat flour
Buckwheat is of course gluten-free. Nonetheless, due to rising circumstances and processing it will probably usually develop into contaminated with different grains, comparable to wheat. Select a model labelled gluten-free to make certain it is appropriate so that you can eat.
5. Dry roasted nuts
Plain nuts don’t comprise any gluten, however dry roasted nuts usually comprise wheat flour within the coating so verify the label or go for plain or salted nuts.
6. Spelt
It’s a widespread fable that spelt doesn’t comprise gluten, or comprises much less gluten than different wheat varieties. Spelt is an historical pressure of wheat and comprises gluten ranges much like modern-day wheat.
7. Couscous
Usually used as a substitute for rice, couscous is made out of granules of durum wheat, so it’s not gluten-free. Quinoa however is gluten-free and can be utilized in salads, soups and even to make porridge.
8. Chocolate
Chocolate doesn’t normally comprise any gluten in its substances, however as a result of manufacturing strategies some varieties have a danger of contamination as different merchandise (like chocolate coated biscuits) are generally produced on the identical line. Examine the label and look out for ‘could comprise’ statements.
9. Taramasalata
This scrumptious dip is made up of a breadcrumb base, so it’s not gluten-free. Different dips like salsa and hummus are sometimes made out of gluten-free substances, however verify the label to verify.
10. Corn flakes
Though the principle ingredient in corn flakes is corn (a naturally gluten-free grain) many manufacturers additionally comprise barley malt extract, which is used as a flavouring. Some corn flakes will solely have a small quantity at a secure stage for these on a gluten-free eating regimen. Nonetheless, some comprise larger ranges that means they aren’t appropriate. Coeliac UK gives extra info on the suitability of merchandise like this.
11. Some tender, spreadable cheeses
Most cheese is gluten-free, however some spreadable cheese together with low-calorie or ‘mild’ merchandise could comprise wheat starch or modified meals starch. Get into the behavior of checking labels for all processed or packaged cheese merchandise.
12. Chips
Oven, microwave and frozen chips could comprise wheat, both as a seasoning or to assist create a crisp outer coating.
13. Suet
Packaged suet could also be coated in flour to increase its shelf life.
14. Liquorice sweets
Each black and purple liquorice sweets could comprise wheat flour to assist bind the substances collectively.
15. Flavoured rice muffins
Though rice is gluten-free, the flavourings added to make rice muffins extra interesting could comprise gluten. All the time learn labels to verify the product you select is a gluten-free one
16. Ice cream cones
Whether or not your desire is a wafer or a waffle cone, it’s probably they’ll comprise wheat.
17. Baking powder
Starch is usually added to baking powder as an anti-caking agent, so it stops the powder absorbing moisture and clumping collectively. Plenty of merchandise use corn or rice starch however some could use wheat – so verify labels earlier than buy and look out for merchandise labelled “gluten-free”.
18. Flavoured popcorn
Popcorn makes a helpful gluten-free snack, however verify labels of any flavoured varieties to make sure they don’t embody gluten-containing substances.
19. Mustard
Though most mustards are freed from gluten, some, together with English mustard, aren’t. Examine labels as a result of wheat flour could also be added as a thickener or bulking agent.
20. Curry powder
It’s value checking the labels of all spice mixes, together with curry powder. It is because producers generally add wheat flour to forestall the spices caking collectively throughout storage.
Methods to learn labels…
There are rules in place to make sure solely meals which can be really gluten-free can use the label on their packaging. All packaged meals within the UK and the EU are coated by labelling legal guidelines, which embody guidelines across the allergen info that must be supplied on the label. For instance, gluten-containing cereals are one of many 14 listed allergens that should be listed and emphasised within the substances checklist. Due to this fact, if a cereal comprises wheat, rye or barley for instance, it should be listed within the substances checklist, regardless of how little of it’s used. You possibly can learn extra about labelling legal guidelines at Coeliac UK.
Extra info…
Nonetheless involved about gluten? BBC Good Meals is right here to assist:
Discover out precisely what gluten is in our glossary.
Learn Coeliac UK’s prime 10 ideas for a gluten-free eating regimen.
Keep wholesome with our highlight on gluten-free.
Strive our gluten-free recipes:
Gluten-free muffins
Gluten-free breakfast
Gluten-free lunch
Gluten-free dinner
Gluten-free snacks
Discover out extra about coeliac illness at Coeliac UK.
This text was final reviewed on twenty first June 2022 by Kerry Torrens.
Kerry Torrens is a certified nutritionist (MBANT) with a publish graduate diploma in Personalised Vitamin & Dietary Remedy. She is a member of the British Affiliation for Utilized Vitamin and Dietary Remedy (BANT) and a member of the Guild of Meals Writers. Over the past 15 years she has been a contributing creator to a lot of dietary and cookery publications together with BBC Good Meals. Observe Kerry on Instagram at @kerry_torrens_nutrition_
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