Don’t get “glutened.”
If you need to avoid gluten for your health, you’ve probably already had some unpleasant surprises when it turns up in a packaged food. For those with celiac disease, gluten sensitivity, gluten intolerance or irritable bowel syndrome, it’s important to spot probable sources of gluten that can cause serious discomfort.
According to National Celiac Association Managing Director Kim Buckton, many people in the gluten-free community use the phrase “getting glutened” for the phenomenon of accidentally ingesting gluten from a surprising source. As funny as that might sound, ingesting gluten by mistake can come with serious consequences.
“Some people may be fine, but others can experience a reaction very quickly,” Buckton said. “Others may not feel anything until the next day, or a few days after. Many people experience vomiting or diarrhea. Other symptoms may include nausea, gas, bloating or abdominal pain, cramps, constipation, fatigue, brain fog, and joint or muscle pain.”
How Packaged Foods Can Be Misleading
The confusion around sources of gluten is linked to the Food Allergen Labeling and Consumer Protection Act of 2004, according to Buckton. “The law requires that wheat be declared on product labels, but doesn’t require barley, rye or common oats to be declared,” she said.
To make things worse, gluten-containing grains can sometimes be hard to identify. For example, you may read “malt” on an ingredient list, but that’s typically made from barley, which contains gluten.
If you’re avoiding gluten, it pays to learn more about barley, according to Vanessa Weisbrod, the chief education officer at the Celiac Disease Foundation. “It’s really important to know that malt, malt flavor, malt syrup and yeast extract, to name a few, are made from barley, unless otherwise indicated,” she said.
One of the major packaged-food culprits is Rice Krispies cereal, she noted. “It’s very confusing, especially for well-intentioned friends and family who are trying to buy cereal or make Rice Krispie treats, because they think that they’re gluten-free,” Weisbrod said. “If you don’t know that malt inherently means barley, then you have no way to know that this popular cereal contains gluten.”
Some Surprising Sources Of Gluten
“‘Hidden’ gluten refers to the gluten that is either not mentioned on a product label in a way that is obvious or is in products that may not seem likely to contain gluten but do,” according to the Gluten Intolerance Group.
The organization has published a list of 38 common food and drink items with hidden gluten. Here are some surprising picks that require a close reading of product labels:
- Salad dressings.
- Marinades and barbecue sauces.
- Taco seasonings.
- Vinegar.
- Cooking spray.
- Mustard.
- Cheese.
- Broth.
- Sausage.
- Beef jerky.
“I think of hidden gluten as being in products that contain those gluten-containing grains that aren’t wheat,” Buckton said. “Many people, for example, are surprised to learn that soy sauce and teriyaki sauce may contain gluten. Also, imitation crab, as well as vegetarian or vegan meat substitutes, are commonly made from gluten-containing ingredients.”
How To Read The Label — And Then Read It Next Time, Too
If you’re unsure whether a product contains gluten, you could contact the manufacturer to ask. But Buckton recommended first looking for gluten-free labels, and then going to ingredient lists.
“If something is not labeled ‘gluten-free,’ check the ingredients to make sure there’s no wheat, rye, barley, malt, brewer’s yeast or oats,” she said, adding that natural flavors, seasoning, smoke flavors, yeast extract and autolyzed yeast extract can be problematic as well.
“We also recommend looking for cereals, grains and starches that are labeled ‘gluten-free,’ due [to] the risk of cross-contact with gluten while growing or being transported or processed. Oats are a bit complicated for this reason, because while they are gluten-free, they often have cross-contact with gluten-containing grains.”
And even if a product got the “all clear” the last time you bought it, you’ll still need to look again.
“Products change frequently, so it’s important to review the label every single time you buy something,” Weisbrod said. “Don’t take for granted that the ingredients will be the same each time, so be vigilant and take the time to double-check during each grocery trip.”
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