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

Think gluten’s just in bread and pasta? Think again. For those with celiac disease or gluten sensitivity, it’s not the obvious carbs that do the most damage—it’s the hidden sources. Gluten slips into soy sauce, soups, salad dressings, spice blends, and even scrambled eggs at your favorite diner. And while the symptoms might start with bloating or brain fog, the long-term consequences can be far more serious. That’s why we’ve expanded our guide to 37 Foods to Absolutely Avoid if You Suspect Gluten Sensitivity or Celiac Disease. This isn’t just about skipping pastries—it’s about recognizing the quiet saboteurs in your daily routine. Whether you’re navigating a new diagnosis or helping someone you love stay safe, this list shines a light on where gluten hides, how to read labels smarter, and what to swap in without missing a beat. Because when you know where gluten’s hiding, you can finally stop guessing—and start healing.

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.