9 Things With Hidden Gluten

We reveal foods that you wouldn’t guess contained gluten.

In the last ten years, ‘gluten’ has become a buzzword – and a bit of a dietary demon. For most people, gluten – a protein found in many types of grains – is totally harmless. But for others, foods with gluten can cause a number of problems ranging from abdominal discomfort, diarrhoea and bloating, to anxiety and fatigue.

“Gluten is a challenge to our guts because it can be hard to digest,” says nutritionist Beth Trimark- Connor. “In people with coeliac disease, gluten damages cells in the intestine and provokes an attack response from the immune system. When the immune response doesn’t stop attacking the gluten, it may turn on the body itself.”

Some people without coeliac or a gluten intolerance or sensitivity have reported experiencing benefits from going gluten free, including decreased brain fog, more energy and less joint inflammation, Trimark-Connor adds. If you’re considering side-stepping gluten, you probably know to avoid wheat, but there are other foods with gluten that you may not be aware of.

Rye

While most people equate gluten with wheat, it is just one grain that contains gluten. So, if you see packaging that says ‘wheat-free’, it doesn’t necessarily mean it’s also gluten-free. You’ll want to avoid rye bread and rye crackers to avoid falling into this gluten trap, and reach for a gluten-free loaf or ricebased cracker instead. What about rye whiskies? The verdict is mixed, but many coeliac disease associations say whisky is OK due to the distilling process. However, people have reported having a reaction, so proceed with caution.

Barley

Along with rye and wheat, barley is one of the most common grains or foods with gluten. That means that pearled barley – often found in soups – is a no-no. It also means that malt products are off-limits, including malted milk. Instead of barley-based soups, opt for one with rice instead. And the great news? Chocolate is totally safe – unless it contains malt.