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Shocking Foods with Gluten

By December 13, 2016December 3rd, 2020Nutrition Education, Sauces and Condiments

 Shocking Foods with Gluten

Shocking foods with gluten:  Over the holidays we were visiting family and someone asked if I wanted a Bloody Mary and that the mix they bought was gluten-free. I do not drink, so I passed on the offer but my brother asked if Bloody Mary typically had gluten. Yep, many mixes have Worcestershire Sauce (or the bartender adds a few drops to his mix) and that contains gluten.

Shocking Foods with Gluten


Everyone should be aware of this because my aunt made stuffed mushrooms and claimed they were gluten free because she didn’t add any cracker or breadcrumbs but when I asked her for her recipe she said she added a few dashes of Worcestershire Sauce. This can be quite problem-some for those with serious allergies. So I thought I would put a list together for you, whether it is for you to get rid of all gluten in your life or you have a relative coming for dinner who suffers from a gluten allergy.

Foods You Wouldn’t Expect to Have Gluten

  • Beer
  • Beverage mixes
  • Bologna
  • Candy
  • Canned baked beans
  • Cold cuts
  • Packaged cereals, even corn cereals
  • Commercially prepared broth
  • Commercially prepared chocolate milk
  • Commercially prepared soup
  • Custard
  • Enchilada Sauce
  • Fruit fillings
  • Gravy
  • Gum
  • Hot dogs
  • Ice cream
  • Non-dairy creamer
  • Oatmeal
  • Potato chips
  • Pudding
  • Root beer
  • Syrups
  • Salad dressing
  • Soy sauce
  • Taco Seasoning
  • Vegetables with commercially prepared sauces : Alfredo

Ingredients with Hidden Gluten

  • Barley
  • Barley grass
  • Binders
  • Blue Cheese
  • Bouillon
  • Bran
  • Brewers yeast
  • Bulgar
  • Cereal binding
  • Chilton
  • Couscous
  • Durhum
  • Edible starch
  • Emulsifiers
  • Farina
  • “Fillers”
  • Hydrolyzed plant protein
  • Hydrolyzed vegetable protein
  • Kamut
  • Kasha
  • Malt
  • Malt flavoring
  • Malt vinegar
  • Matzo
  • Modified food starch
  • Monosodium glutamate (MSG)
  • “Natural” flavor
  • Rye
  • Seitan
  • Semolina
  • Some spice mixtures
  • Soy sauce
  • Spelt
  • Stabilizer
  • Suet
  • Teriyaki sauce
  • Textured Vegetable Protein (TVP)
  • Wheat
  • Wheat grass
  • Wheat protein

Everyday gluten free foods

  • Fresh meats
  • Fish and Shellfish
  • Poultry and game
  • Vegetables
  • Fresh Herbs
  • Nuts
  • Eggs
  • Cheese
  • Cottage Cheese (not all spreads)
  • Yeast
  • Cream of tartar
  • Baking soda
  • Peppercorns
  • Tamari soy sauce
  • Cider Vinegar
  • Wine Vinegar
  • Distilled Vinegar
  • Coconut Vinegar
  • Tea (check ingredients to be sure)
  • Xanthan gum

To find my “healthified” keto recipe for Worcestershire Sauce check out my brand new book The 30 Day Ketogenic Cleanse book! Click HERE to order. 

Thank you for your love and support!


Thank you for being such an inspiration! I have keto to thank for this little girl… 2.5 years of infertility treatments and she came naturally after quitting treatments and starting keto. <3″ Jessica

Shocking Foods with Gluten

Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • Holly R. says:

    Thank you for this list! Most of these foods I found out the hard way (rashes mostly, but recently I had to take a trip to the hospital with Buffalo Wild Wings). I sent this to my family – my sister has MS and she gets episodes if she eats gluten, and keeps them away by not eating it.

  • Janet Brook says:

    I need suggestions as to how to prevent the coconut flour and egg protein powder from clumping when I make bread. Thanks, Janet Brook

  • Jeanice B says:

    Can you send this list in a printable format?

  • That’s quite the list of foods! Thus why homemade foods are always the best way to go.

  • sandy says:

    I think Balsalmic vinegar has gluten in it too.

  • NicoleS says:

    I would add oatmeal, because of the risk of cross contamination if it’s transported or processed in equipment that also processed wheat.

  • Alison says:

    I would add enchilada sauce to that list. I had NO clue it was made w flour!

  • Kathy says:

    Bottom line….if you are gluten sensitive, read your labels. There are gluten free options for many ingredients that traditionally “glutenized” General Mills even has gluten free lucky charms (not that I’d eat them). So the landscape of gluten free foods is constantly changing. Read those labels!

  • Andrea says:

    I am Celiac, and it is very hard to live this way with my husband who cant live without bread and pasta etc. I have resorted to having my own cubbyhole kitchen which keeps me gluten free. Bit of a challenge with taps and washing dishes.
    I have learnt this list from bad decisions and not taking enough care. ie Worcestershire sauce. In South Africa the Lea & Perrins brand is available but expensive. I learn as I go. I am amazed at the assortment of products available in USA and Europe, SA is not so fortunate.

  • Suparna says:

    Digestive enzymes have gluten and carbs!! How? Why? Grrrrrrrr

  • Susan says:

    Is Kambucha part of a keto diet? I was going to make my own.

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