Think gluten is only found in bread, chapati, cake, or pasta?—Well, what if I told you it could be hiding in your morning coffee? 😲
Yes, some instant coffee brands use malted barley as a flavor enhancer, making them unsafe for people with Celiac Disease or gluten intolerance. Similarly, some flavored teas contain barley or wheat-based thickeners.
So, what other surprising foods might contain gluten? Let’s break it down!
1. Instant Coffee & Some Teas
If you love coffee, be careful with instant varieties. Some brands add barley for taste or use wheat-based fillers. Similarly, certain flavored teas (like chai mixes) may contain gluten-based thickeners.
🛑 What to do: Choose pure coffee beans and certified gluten-free tea.
2. Processed Meats (Sausages, Ham, Meatballs, and More!)
That juicy sausage or nyama choma marinade might contain gluten-based fillers. Many processed meats use wheat or barley as a binding agent. This includes:
✅ Sausages
✅ Meatballs
✅ Ham and cold cuts
✅ Burgers (some use breadcrumbs!)
🛑 What to do: Always check the ingredients label or opt for certified gluten-free meats.
3. Spices & Seasoning Mixes
Some store-bought spice blends contain wheat flour as an anti-caking agent. Common culprits include:
✅ Stock cubes
✅ Gravy powders
✅ Masala mixes
🛑 What to do: Stick to single-ingredient spices or check labels for gluten-free certification.
4. Soy Sauce and Other Sauces
Most soy sauces contain wheat, making them a major hidden gluten source. Other risky sauces include:
✅ Ketchup (some brands use malt vinegar)
✅ Salad dressings
✅ Teriyaki sauce
✅ Barbecue sauce
🛑 What to do: Look for gluten-free soy sauce alternatives like tamari or coconut aminos.
5. Sweets & Chocolates
Many candies and chocolates contain gluten in the form of barley malt, wheat starch, or other additives. Common culprits include:
✅ Malted chocolates (like Maltesers)
✅ Wafers (like Kit-Kat)
✅ Licorice and gummy candies
✅ Some chewing gums (use wheat-based thickeners)
🛑 What to do: Opt for gluten-free certified sweets and chocolates, and always check labels.
6. French Fries & Fried Foods
Think fries are just potatoes? Not always! Many restaurants coat them in flour to make them crispier, or fry them in the same oil as battered foods. This can cause cross-contamination with gluten-containing items like:
✅ Fried chicken
✅ Samosas
✅ Onion rings
🛑 What to do: Always ask how the fries are prepared, or make your own at home.
7. Medicine & Supplements
Some pills and vitamins use gluten as a binder—especially chewable tablets and some painkillers.
🛑 What to do: Ask your pharmacist for gluten-free medication options.
Final Thoughts: Stay Vigilant, Stay Healthy!
Gluten is sneaky, but with awareness and label-checking, you can avoid accidental gluten exposure. If you’re living gluten-free, always ask questions, read ingredient lists, and opt for certified gluten-free products whenever possible.
💡 Did any of these hidden gluten sources surprise you? Share in the comments! And don’t forget to follow for more gluten-free tips and recipes.