32 Foods to Absolutely Avoid if You Suspect Gluten Sensitivity or Celiac Disease

Gluten isn’t just in bread—it’s everywhere, and it’s sneaky. For those with celiac disease or even mild gluten sensitivity, a single misstep can lead to serious symptoms, from brain fog and bloating to long-term intestinal damage. Yet gluten hides in places you’d never expect: salad dressings, spice blends, even your morning eggs at a diner. It’s not enough to ditch pasta and pastries—you have to learn how gluten disguises itself. That’s why we’ve expanded our guide to 32 Foods to Absolutely Avoid if You Suspect Gluten Sensitivity or Celiac Disease. This list goes beyond the obvious, spotlighting everyday foods that quietly sabotage your health. Whether you’re newly diagnosed or trying to support a loved one, this resource reveals where gluten is hiding, how to outsmart it, and how to reclaim confidence at every meal. Because avoiding gluten shouldn’t feel like detective work—it should feel like clarity.

1. The Hidden Gluten in Sauces and Condiments

Sauces and condiments are often overlooked in the quest for a gluten-free diet. Yet, they can be a major source of hidden gluten. Many sauces use wheat flour as a thickening agent or contain soy sauce, which is traditionally made with wheat. Salad dressings, marinades, and gravies are common culprits. For those seeking to avoid gluten, it's essential to read labels meticulously or opt for brands that specifically label their products as gluten-free. Making homemade versions can also be a safe and satisfying alternative, allowing control over every ingredient.