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

37. Snack Seasoned Rice Cakes & Puffed Snacks: Crunch with a Catch

Plain rice cakes might be safe—but flavored varieties often aren’t. Cheese, caramel, sour cream & onion, or ranch-flavored rice cakes and puffed snacks frequently include gluten in their seasonings. Ingredients like wheat starch, hydrolyzed wheat protein, or even barley malt extract sneak into these seemingly innocent snacks. Even cross-contamination from shared flavoring equipment is a risk. Always opt for brands with a certified gluten-free label, and when in doubt, choose plain versions and dress them up with your own gluten-free toppings for peace of mind and a safer crunch.

38. Vegan Cheese Spreads: Dairy-Free, But Not Always Gluten-Free

Going dairy-free doesn’t mean you’re automatically going gluten-free. Many vegan cheese spreads—especially those that aim for creamy, “cheesy” textures—rely on thickeners, starches, or flavoring agents derived from wheat. Some brands use modified food starch (unspecified source), wheat-based malt, or barley-derived yeast extracts to mimic cheese’s umami. These additives can easily fly under the radar, especially in “clean-label” products. Always check for gluten-free certification, and don’t assume that plant-based means safe. For guaranteed control, try making your own cashew or tofu-based spread at home with simple, whole ingredients and zero hidden gluten traps.