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

45. Fried Onions & Crispy Toppings: Crunch with Consequences

That irresistible crunchy garnish on green bean casseroles, burgers, or salads often comes coated in wheat flour—even if the base is just onions or shallots. Fried onions, tortilla strips, or “crispy jalapeños” frequently contain gluten for texture and shelf life. Restaurants often use pre-packaged versions or fry them in shared oil, compounding the cross-contact risk. Always ask about garnishes at restaurants and skip pre-fried toppings unless they’re clearly labeled gluten-free. Want the crunch without the consequence? Make your own at home using gluten-free breadcrumbs or cornmeal.

46. Craft Beer Vinegars & Flavored Balsamics: Hidden in the Pour

Flavored vinegars, especially those from gourmet shops or craft producers, can contain malt vinegar or beer reductions—both of which are derived from gluten-containing grains. While distilled white vinegar is typically gluten-free, malt vinegar (from barley) is not. Balsamic blends with “beer,” “barley,” or “bourbon” flavorings should raise red flags. These products often appear at tasting bars or in boutique gift sets where ingredients aren’t always clearly listed. Stick to certified gluten-free vinegars like apple cider, wine, or rice vinegar—or check directly with producers when in doubt.