Where Gluten Hides

Cereals & Grains

Wheat
Wheat Varieties & Derivatives

wheatberries

durum

freekeh

emmer

semolina

spelt

farina

farro

kamut

einkorn

farro

graham

Rye
Barley
Malt
Triticale
Brewer’s Yeast
Wheat Starch
Oats

(unless specified Gluten-Free – this has to do with the way they are milled)

Common Foods

Breads

Rye

Spelt

Wholegrain

Pita

Flatbread

Roti (unless 100% chickpea or gram flour)

Naan

Bagels

Cornbread

Potato bread

Rolls

Flour tortillas

Wraps

Bao buns (the white unfortunately isn’t because it’s rice flour)

Pastries

Viennoiseries

Donuts

Choux pastry (éclairs, churros)

Crème pâtissière (pastry cream)

Crème d’amandes

Tarts

Pie Crusts

Puff pastry

Sausage rolls

Quiche

Vol au vent

Baked Goods

Biscuits

Cookiesie

Brownies

Cakes

Cupcakes

Muffins

Pasta

All Pasta

Orzo

Ravioli

Cannelloni

Lasagna

Dumplings
 (the white doesn’t indicate rice flour here either)

Noodles

Ramen

Udon

Soba (unless specified 100% buckwheat flour)

Chow mein

Egg noodles

Gnocchi

Tabbouleh

Couscous

Breakfast Cereals

Granola

Muesli (Beware of the muesli yoghurts)

Generally all breakfast cereals unless specified. Beware of corn flakes and rice crispies!

Breakfast Foods

Pancakes

Waffles

French toast

Crêpes
 (unless 100% buckwheat)

Breading

Breadcrumbs

Panko

Croutons (Beware of Caesar Salads)

Breaded ham

Breaded cheese.

Beware of “Crusted xxx” (i.e. herb-crusted rack of lamb) on a menu, AND stuffing, which usually contain breadcrumbs

Processed Meats

Sausages

Breaded ham

Breaded charcuterie

Crusted pâté

Fish

Fish Cakes

Surimi (aka crab sticks)

That gorgeous soy-glazed eel nigiri

Tataki (often marinated in soy sauce before being seared)

Sauces & Gravies

Gravy

Stock (always check)

Demi-glace / Jus (always check)

Soy sauce (unless specified)

Miso (unless specified)

Bbq sauce

Marmite

Mustard (not all – usually English Mustard)

Worcestershire sauce (Beware of Bloody Marys!)

Mornay sauce, Béchamel sauce (basically any sauce with a Roux Base)

Japanese curry sauce

Oyster sauce

Black bean sauce – generally all chinese sauces,

Gochujiang (generally all korean sauces)

Aromate

Taramasalata 🙁

Beer
Vinegar

Malt Vinegar

Spices

Asafoetida (sometimes they mix flour through with it so it dries up and doesn’t form a paste)

May Contain Gluten

Fries
Crisps

Beware of ALL Pringle’s, and a few salt and vinegar and other flavoured crisps

Sweets

Beware in particular of the Haribo liquorice sandwiches, the long, red “strawlike” sweets with white in the middle and the lasagna

Chocolate

Why Lindt has gluten in their little chocolate balls I will never understand)

Ice Cream

Always Check.

In particular all Ben & Jerry’s style ice creams with a load of stuff inside (cheesecake, cookie dough, chocolate fudge, etc.)

Also (and to my great disappointment and disbelief) beware of Mövenpick Crème de la Gruyère & Meringue (sniff)

Ice cream cones (obv.)

Energy bars / granola bars / snack bars
Soup

Can have a thickener put in there. In particular, veloutés

Escargots

Sometimes that lovely oozy garlic butter melting on top has had flour mixed through – this is called “Beurre Manié”

Bar Snacks

Seasoned nuts

Wasabi peas, etc

Generally All Asian Foods

Kimchee (sometimes has soy sauce added)

Spring Rolls (sometimes the rolls are part rice flour, part wheat flour)

etc.

Stews

Pot au feu

Boeuf bourguignon

All stewed meat preparations that generally have a bit of flour added when searing the meat to thicken the sauce

Pastries

Cheesecake filling (sometimes has flour)