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

Think gluten’s only in bread and pasta? Think again. For anyone with celiac disease or gluten sensitivity, the real threat often isn’t the obvious—it’s the hidden. Gluten shows up where you’d least expect it: in soy sauce, deli meats, salad dressings, seasoning packets, even French fries. And while symptoms may start with a little bloating or fatigue, the long-term risks—gut damage, malabsorption, chronic inflammation—are nothing to shrug off. That’s why we’ve expanded our guide to 42 Foods to Absolutely Avoid if You Suspect Gluten Sensitivity or Celiac Disease. This isn’t just a list—it’s a reality check. It exposes the sneaky ingredients and mislabeled “safe” foods that keep symptoms flaring and healing out of reach. Whether you’re newly diagnosed or deep into label-reading mode, this list is your no-nonsense roadmap. Because once you spot the hidden gluten traps, you can finally take control of your health—one smart swap at a time.

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.