Adopting a gluten-free lifestyle can be a game-changer for those with celiac disease or gluten sensitivities. However, it’s easy to make mistakes, especially when you're just starting out. Many foods and situations you’d never expect may contain gluten or become contaminated with it. In this blog, we'll explore the common gluten-free mistakes to avoid, how to spot hidden sources of gluten, and some tips to navigate the gluten-free world with ease.
Hidden Sources of Gluten in Everyday Life
While the obvious gluten offenders are clear—such as bread, pasta, and baked goods—gluten can hide in less expected places. If you're not careful, these hidden sources can sneak into your diet and cause issues, even if you’re diligent about eating “gluten-free” labelled products. Here are a few surprising places where gluten can be found:
1. Sauces, Condiments, and Seasonings
Many people are surprised to learn that gluten can lurk in sauces and condiments. Soy sauce, for example, traditionally contains wheat, and even some brands of tomato sauce or mustard may have gluten-based additives. Pre-packaged spice mixes and marinades may also include gluten as a thickener or flavour enhancer.
Solution: Always check labels for hidden gluten or opt for gluten-free labelled versions of these items. Gluten-free soy sauce or tamari is a great alternative.
2. Processed Meats and Snacks
Gluten can appear in processed meats like sausages, deli meats, and burgers as a filler or binder. Pre-packaged snacks, such as crisps or flavoured nuts, may also have gluten added for texture or flavouring.
Solution: Opt for unprocessed, naturally gluten-free options like fresh meat and fish. For snacks, stick to plain or naturally gluten-free products, such as plain crisps, nuts, or fresh fruit.
3. Medications and Supplements
Yes, even medications and supplements can contain gluten! Gluten is sometimes used as a binding agent in tablets or capsules. It’s important to check with your pharmacist or consult ingredient labels to ensure these products are safe for a gluten-free diet.
Solution: Ask your healthcare provider or pharmacist for gluten-free alternatives, or research brands that guarantee their products are gluten-free.
4. Restaurant Foods and Cross-Contamination
Even if you’re ordering something that’s naturally gluten-free, like a salad or a grilled piece of meat, the risk of cross-contamination in restaurants is high. Gluten particles from bread or pasta can contaminate work surfaces, utensils, or even shared fryers, making it easy for trace amounts of gluten to end up in your meal.
Solution: When eating out, communicate clearly with restaurant staff about the severity of your gluten intolerance. Request that your food be prepared separately, and ask about the restaurant’s protocols to avoid cross-contamination.
Tips for Avoiding Cross-Contamination at Home
Avoiding gluten cross-contamination is not only a restaurant concern but can also be a challenge at home. If your kitchen is shared with people who eat gluten, here are some ways to keep your food safe:
1. Separate Toasters and Utensils
Crumbs from regular bread can easily get lodged in shared toasters, spreading gluten. Similarly, cutting boards, wooden utensils, and even sponges can harbour gluten if used for both gluten-containing and gluten-free foods.
Solution: Invest in separate toasters, cutting boards, and utensils that are used only for gluten-free foods. Consider colour-coding these items to avoid confusion.
2. Dedicated Storage Areas
If your pantry or refrigerator shelves are shared, gluten can sneak into gluten-free products through accidental spills or contact.
Solution: Designate specific shelves or sections of your pantry for gluten-free items. Store gluten-free flour, pasta, and snacks in airtight containers to avoid cross-contamination.
3. Thorough Cleaning Practices
Make sure you thoroughly clean surfaces before preparing gluten-free meals. Even small amounts of gluten left on counters or stovetops can contaminate your food.
Solution: Wipe down countertops and cooking surfaces before preparing gluten-free meals. Use separate sponges for gluten-free dishes, or consider using disposable paper towels for wiping down surfaces.
Hacks to Make Gluten-Free Living Easier
Once you’ve identified hidden sources of gluten and are mindful of cross-contamination risks, living gluten-free becomes more manageable. Here are a few hacks to make gluten-free living easier:
1. Meal Prep and Batch Cooking
Cooking gluten-free can sometimes be time-consuming, especially if you’re making everything from scratch. To make your life easier, plan your meals ahead and batch-cook.
Solution: Prepare large batches of gluten-free meals and freeze them in portions for future use. Having gluten-free options on hand reduces the temptation to grab something convenient but unsafe.
2. Label Everything
If you’re in a mixed gluten/gluten-free household, clearly labelling gluten-free products is a must. This reduces the risk of accidental contamination or confusion.
Solution: Use labels or stickers to mark gluten-free foods, containers, and kitchen tools. Make sure everyone in the household understands which items are safe for gluten-free eating.
3. Explore Naturally Gluten-Free Foods
While gluten-free substitutes are handy, they can be expensive and highly processed. A simple hack is to focus on naturally gluten-free whole foods, such as fruits, vegetables, meat, fish, eggs, and grains like quinoa or rice.
Solution: Base your meals around naturally gluten-free ingredients rather than relying heavily on gluten-free processed foods. This is healthier and often more cost-effective.
Conclusion
Living gluten-free doesn't have to be complicated, but it does require some awareness and planning. By being vigilant about hidden sources of gluten and taking steps to avoid cross-contamination, you can enjoy a gluten-free lifestyle with minimal stress. Whether you’re new to gluten-free living or have been navigating it for years, these tips and hacks will help you stay on track and avoid common mistakes.
Happy Gluten-Free Cooking!
Edison Bond
Founder and Head Chef