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

35. Restaurant Veggie Burgers: Plant-Based Doesn’t Mean Gluten-Free

Many veggie burgers aren’t meat—but they’re not gluten-free either. Wheat flour or vital wheat gluten is often used as a binder to hold patties together or mimic a chewy texture. Even oats used in recipes may not be certified gluten-free, posing another risk. At restaurants, always ask how veggie burgers are made and whether the patty—or even the bun—is safe. Better yet, opt for lettuce wraps or gluten-free buns, or bring your own when dining out. Going plant-based should feel empowering, not triggering.

36. Stuffed Poultry or Pork Chops: Holiday Hazards

That festive stuffed chicken breast or pork chop might come with an unwanted side of gluten. Most traditional stuffing uses breadcrumbs, wheat-based binders, or crackers, which can seep into the surrounding meat during cooking. Even if you eat around the stuffing, cross-contact is nearly guaranteed. At restaurants or catered events, skip stuffed meats unless explicitly labeled gluten-free. At home, use rice, quinoa, or gluten-free bread for stuffing recipes—and keep meat and stuffing separate when needed. Holidays should be about joy, not bloating and brain fog.