Where gluten hides
Sneaky sources beyond the obvious bread and pasta.
Common surprises
- Soy sauce & teriyaki — brewed with wheat (use gluten-free tamari).
- Gravy, soups, and sauces — usually thickened with wheat flour.
- Malt vinegar, malted milkshakes, and most beer — barley-based.
- Licorice candy — typically made with wheat flour.
- Imitation crab (surimi) — often contains wheat starch.
- Some medications and supplements — can use wheat starch as a binder.
Usually fine (don't over-worry)
- Maltodextrin and caramel color — gluten-free in North America despite scary names.
- Distilled vinegar and distilled spirits — distillation removes gluten.
- Use Sift's 'Is it gluten-free?' tool to check any specific ingredient.
Sift tunes recipes, restaurant grades and label checks to how strict you need to be.
Get Sift free for iPhoneGeneral guidance, not medical advice. Talk to your doctor or a dietitian about your own diet.