If you follow a gluten-free diet, you must avoid wheat, barley, rye, spelt, and kamut. Some people also choose to avoid all grains because of cross-contamination during growing or processing.

Gluten is not only found in bread and pasta. It can also hide in many processed foods and food additives.

Common Additives That May Contain Gluten

(Some products may have gluten-free versions—always check labels.)

  • Modified food starch

  • Textured vegetable protein (TVP)

  • Hydrolyzed vegetable or plant protein

  • Maltodextrin, dextrin, maltose

  • Vegetable protein, extenders, or binders

  • Natural or artificial flavors

  • Caramel coloring or flavoring

Foods That Often Contain Hidden Gluten

  • Soy sauce and miso

  • Bouillon cubes

  • Canned soups

  • Gravies and sauces

  • Processed meats (sausage, hot dogs, deli meats)

  • Cheese spreads

  • Candy (sometimes dusted with wheat flour)

  • Chocolate (may contain malt flavoring)

  • Non-dairy creamers

  • Instant teas and coffees

  • Mayonnaise and mustard

  • Sour cream (may contain modified food starch)

  • Dry-roasted or honey-roasted nuts

  • Dip and sauce mixes

Supplements and Medications

Some vitamin and supplement products may contain gluten due to fillers or binders. Always check labels carefully.
(Some professional supplement brands clearly label products as gluten-free.)

Why Processed Foods Are a Problem

From this list, it’s clear that processed foods are the biggest source of hidden gluten. Foods with long ingredient lists or added flavorings are more likely to contain gluten.

When buying packaged foods, look for products labeled “gluten-free.”

What About Dairy?

Some people who are sensitive to gluten also have trouble with dairy products. This may be due to inflammation or difficulty digesting lactose, not gluten itself.
The Celiac Disease Foundation lists dairy as allowed for people with celiac disease, but individual tolerance varies.

Bottom Line

Gluten hides in many processed foods and additives. The safest approach is to focus on whole, unprocessed foods and carefully read labels on packaged products.