Gluten Hiding Spots: Products You Might Not Think to Check (but should!)

When you're coeliac, label-checking becomes second nature but some products can really catch you off guard. Here are a few sneaky gluten sources I’ve learned to double-check after some hard (and painful, bloated, brain-foggy) lessons:

1. Squash / Diluting Juice

Always check squash! Robinsons, for example, makes some flavours that contain barley, which isn’t gluten free. I was drinking it for months without realising I didn’t think squash could possibly have gluten in it. If it says “barley” on the label, put it back.

2. Chocolate

This one hurts but a lot of chocolate isn’t safe. Many brands are made in facilities that also handle gluten, meaning cross-contamination is a risk. Examples to watch out for:

• Smarties (Not GF!)

• Cadbury Chocolate bars Always check the packaging — it will usually say “may contain gluten” if there’s a risk.

  
  

3. Crisps

So many crisps have a sneaky “may contain gluten” warning and that’s enough to make them unsafe for coeliacs. ⚠️ Example: Squares crisps are NOT gluten free.

Stick to clearly labelled GF brands or check online if unsure.

4. Chips (a.k.a. Fries)

At home or when eating out, always ask how chips are made:

• Some frozen chips are coated in flour.

• Restaurants often fry chips in the same oil as gluten-containing foods (like battered fish or onion rings), which leads to cross-contamination. When in doubt, ask or skip.

5. Roasts: Gravy, Stuffing & Potatoes

A classic roast can be a minefield!

• Gravy: Check if it’s made with cornflour (safe) or regular flour (not safe).

• Stuffing: Usually contains wheat unless clearly labelled gluten free.

• Roast Potatoes: Sometimes dusted with flour to make them crispy don’t be afraid to ask how they’re cooked.

6. Soy Sauce

Standard soy sauce contains wheat, so it’s not gluten free! Look for GF soy sauce (like Tamari) in the Free From section.

7. Brown Sauce

Not all brown sauces are gluten free, so double check the label before adding it to your breakfast or sausage sandwich!

8. Stock Cubes

Surprisingly, some stock cubes contain gluten. Look for gluten-free certified ones or stick to liquid stocks that are clearly labelled.

9. Oats/Porridge

Oats are naturally gluten free, but most are contaminated with gluten during processing. Always choose certified gluten free oats (they’re often called “pure oats” on the label).

Chocolate Bar Containing Gluten

Squash Containing Gluten

Gravy Granules Containing Gluten