The 7 Hidden Gluten-Free Sins

If you have celiac disease or you just want to liberate yourself from gluten by choice, there are some things you oughta know. (Cue Alanis Morrissette, sorry.) Before I even go there with the tough part – learning all the yummy foods you have to cut out of your everyday diet – let’s go over the good news. There are so many awesome recipes and replacements for gluten-containing foods that you won’t even miss it. I promise. From breads to more sinful baked goods, there are tons of options. But for the bad part? Well, you’re going to have to cut out a lot of foods. Even ones that don’t seem obvious (wheat breads and pasta be gone!) because traces of gluten are not your friend. There are a lot of hidden gluten-containing foods but the Huffington Post found 7 that might surprise you. So what exactly are the 7 hidden gluten sins? Check ’em out below (and get ready to make some dietary adjustments.)

Note: this is not a comprehensive list. The best way to avoid gluten is to learn how to read labels.

Soy Sauce

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While you can find soy sauces that don’t contain gluten, it’ll require a little bit of a search. Most soy sauces contain wheat, making them unsafe for those on a strict g-free diet.

Pickles

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If you love pickles, don’t lose hope — there are plenty of brands that don’t contain gluten. Just watch out for ones that list malt vinegar as an ingredient. Good news: Vlasic pickles are safe for celiacs. Yay!

Hot Dogs

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Hot dogs are another food that will require you to check the label — same goes for sausages and other processed meats. The good news is, there are definitely safe brands out there, like Hebrew National.

Licorice

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Licorice candies list wheat as one of the first few ingredients. Yikes! But what is a licorice lover to do? Don’t fret — there are gluten free alternatives.

Veggie Burgers

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Veggie burgers, along with many meat replacement foods specifically use gluten to give their foods a meaty consistency. Great for vegetarians with no food allergies — not so great for celiacs. If you’re looking for a safe brand, Smart Dogs and Tofu Pups (both hotdogs) from LightLife are safe

Salad Dressing

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Some dressings have malt vinegar (like pickles) which is unsafe for gluten-free diets, and some contain modified food starch (which may contain wheat) as a thickening agent.

Potato Chips

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Potato chips on their own should be fine, but when you delve into flavored territory things get a little trickier. Always, always, always check the labels — some flavorings can include wheat, barley, and rye derivatives.

Going gluten-free isn’t easy. Gluten is one of those sneaky ingredients that hide in otherwise innocent-looking foods. As long as you check the labels persistently, you should be fine. The good news is, you’ll feel better and the even better news is, some gluten-free products actually taste better than their normal, gluten-y counterparts. Gluten-free brownie mix from Betty Crocker? Denser and fudgier than any regular brownies I’ve ever had, and Rienzi corn and rice-based pastas are just as good as regular noodles and similar in texture, but definitely more filling (which means you’ll be less tempted to over-eat on spaghetti night!)  Trust me, you won’t be missing a thing.

Are you gluten-free? What tips do you have?

h/t Huffington Post