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

53. Rice Crackers (Flavored or Processed)

They may seem like a safe, gluten-free snack, but many rice crackers—especially flavored ones—contain hidden gluten through soy sauce, malt extract, or cross-contaminated seasonings. Labels like “wasabi” or “teriyaki” often signal added wheat-based flavor enhancers. Even “plain” versions processed in shared facilities can pick up trace amounts of gluten. The crunch may be satisfying, but the aftermath won’t be if you’re sensitive. Always look for certified gluten-free labeling, and when in doubt, skip the flavored varieties altogether. In the world of packaged snacks, assumptions are costly.

54. Instant Coffee Mixes and Flavored Creamer

Your morning brew might be sabotaging your gut. While black coffee is naturally gluten-free, many instant mixes and flavored creamers contain wheat-derived thickeners, maltodextrin, or stabilizers made from barley. Powdered mixes are especially sneaky, blending in additives that manufacturers aren’t required to specify as gluten-containing. If your stomach flares up after coffee, it may not be the caffeine—it might be the chemicals riding along with it. Stick to pure ground coffee and unsweetened, certified gluten-free creamers to keep your routine safe.