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

31. Meat Marinades & Brines: Flavor with a Price

Many pre-marinated meats—like store-packaged chicken breasts or barbecue cuts—contain marinades or brines with wheat-derived flavorings. Ingredients such as soy sauce, hydrolyzed wheat protein, or malt extract often appear in “savory,” “spicy,” or “Asian-style” meat blends. Even dry-marinated options can sneak in gluten through added seasonings. For gluten-sensitive consumers, the safest bet is purchasing plain cuts and marinating them at home using certified gluten-free sauces and spices. It’s a small step with big returns—both in safety and flavor.

32. Restaurant Omelets & Scrambled Eggs: Breakfast Backfire

Eggs are naturally gluten-free, but that hotel buffet scramble or brunch omelet might not be. Some restaurants use pancake batter or wheat flour to fluff up scrambled eggs or bulk out omelets, especially in high-volume kitchens. Pre-mixed egg products or egg substitute cartons may also contain stabilizers derived from wheat. Always ask if eggs are cracked fresh and cooked without additives, or stick to poached or hard-boiled options when in doubt. Breakfast should nourish—not sabotage—your gluten-free goals.