For those newly navigating the gluten free world it can be a tricky place. Gluten is in EVERYTHING...and you’re going to get really good at checking labels. However, we’ve got years of experience in label checking so we’ve compiled a list of ten everyday things you wouldn’t expect to contain gluten - but do!
1. Worcester Sauce
This one really surprised us, and often catches out those cooking for people with serious gluten intolerances. Worcester sauce is sometimes made with a malt based vinegar and soy sauce - however many brands are fine like the old favourite ‘Lea and Perrins’.
2. Beer
A standard ingredient in a lot of beer is wheat, rye or barley, all of which include the protein gluten. Its simple to avoid because you can look for gluten free alternatives or just swap to wine, a cider or maybe a cheeky gin and tonic?
3. Marmite
Marmite’s main ingredient is an extract from a yeast arising from beer-making. As wheat, rye and barley are typically used to make beers we wouldn’t classify marmite as gluten free. However saying this, the levels of gluten will be low so it depends on your sensitivity level - if in doubt, just avoid marmite.
4. Mustard
You wouldn’t think it but some mustards are made with wheat flour or malt vinegar making them not gluten free. However many mustard itself is made from ground mustard seeds and many manufacturers don’t add these gluten-full ingredients making them totally fine for you to use.
5. Baking powder
Baking powder can be made with ‘corn-starch’ which is gluten free or made with ‘wheat starch’ which is obviously not gluten free. So once again, keep an eye on the packaging to check which manufacturers are OK and which to avoid.
6. Chocolate
Gone are the days where you can pick up a chocolate bar as an afterthought at the petrol station check out. While many chocolate bars will be totally fine, if you or perhaps your child are super sensitive to gluten you need to watch out for ‘may contain’ signs on a lot of chocolate bars. You’ll also need to avoid the classic biscuit based chocolate bars like ‘Munchies’ or ‘Twix’.
7.Stock cubes
Surprisingly a lot of stock cube manufacturers use wheat flour within their ingredients catching out many of the gluten free or coeliac community. While standard OXO cubes and many Bisto products are (currently) not an option most brands are now offering a gluten free alternative so look out for them!
8. Crisps
Many crisps include flavourings that can contain gluten so you should never assume ‘potato crisp’ means ‘gluten free’. Great brands include Tyrells, Pom Bears, Hippeas and you could always swap in a popcorn pack instead.
9. Sausages
Most sausages are now gluten free you’ll be glad to hear but still check the labels, they can contain rusk which is made from wheat.
10. Chips
While chips themselves are generally oil, salt, seasoning and potato you have to be aware of what else might be being cooked in that oil. If they’ve just put breaded fish or breaded chicken in there this could cause you some issues. Always check with the chef, and read the labels on oven chips as there can be some surprises in there too!
