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

39. Vegan Meatballs & Falafel Mixes: Hidden Fillers in Plant-Based Bites

Frozen vegan meatballs and boxed falafel mixes often sneak in gluten to bind the mixture or mimic chewiness. Wheat flour, vital wheat gluten, or bulgur wheat may be included, especially in Mediterranean or Middle Eastern-style products. Even if the protein base is lentils or chickpeas, check carefully for gluten-containing binders. The packaging might boast “vegan” or “plant-based” prominently but skip the gluten-free mention entirely. To stay safe, seek certified gluten-free brands—or better yet, prepare your own using naturally gluten-free grains like quinoa and binders like flaxseed or chickpea flour.

40. Coated Nuts & Flavored Trail Mixes: Snack Sabotage in Disguise

Nuts are naturally gluten-free—but flavored or coated varieties can sabotage your snack. Honey-roasted, BBQ, or “candied” nuts often use wheat flour or maltodextrin as part of the seasoning or coating. Trail mixes can be even trickier, with added pretzels, granola chunks, or candy-coated pieces that contain gluten. Cross-contamination in processing facilities is another risk. Always read ingredient lists on packaged nuts and avoid bulk bins unless you’re sure they’re handled in a gluten-free environment. For peace of mind, buy plain nuts and season them yourself for a safe, customizable snack.