Where is Gluten Hiding?
Through the current avalanche of research we know how gluten damages the microbiome (gut) to activate the immune system. Because of this, the importance of avoiding this food protein in anyone with multiple sclerosis (or any autoimmune condition) has become very real.
While obvious foods like a loaf of bread are easy to identify, the unfortunate thing is that gluten has become a cheap hidden additive to many foods. It can be lurking where you least expect it. The best way to avoid gluten is to focus on a diet that consists of a wide variety of whole, fresh, colourful foods. Here is a list of places you might not expect to find gluten. Sometimes it may not even be on the label – but start there first, and if there is something you’re not sure about, either leave it on the shelf or call the manufacturer to confirm.
These are the grains that contain gluten:
- Barley
- Bulgur
- Couscous
- Kamut
- Oats (if not specifically gluten-free)
- Rye
- Semolina
- Spelt
- Triticale
- Wheat
- Wheat germ
Other Common Foods That May Contain Gluten:
- Artificial coffee creamer
- Beer
- Bouillon cubes
- Broth/stocks
- Candy
- Canned baked beans
- Certain ground spices
- Certain veined cheeses
- Chewing gum
- Chips
- Cold cuts
- Flavored teas
- Flavored rice
- Fish sticks
- Flavored crackers
- French fries (including sweet potato fries)
- Gravies
- Hot dogs
- Imitation seafood
- Instant coffee and other instant hot drinks
- Ketchup
- Mustard
- Mayonnaise
- Pasta side dishes
- Roasted nuts
- Soy and teriyaki sauces (gluten-free Tamari is an option)
- Salad dressing (may also contain poor quality fats)
- Seitan (wheat gluten, used in meat substitutes)
- Tomato sauces
- Vegetable cooking spray
- Veggie burgers
- Vodka (made from wheat)
- Wine coolers
Watch out for these – they may contain gluten too:
- Artificial color
- Baking powder (gluten-free baking powder readily available)
- Barley extract or lipids
- Brown rice syrup
- Caramel color/flavoring (frequently made from barley)
- Citric acid (can be fermented from wheat, corn, molasses or beets)
- “Coloring”
- Dextrins (primarily corn and potato, but can come from wheat, rice, tapioca)
- Diglycerides
- Emulsifiers
- Enzymes
- Fermented grain extract
- Food starch
- Gelatinized starch?
- Glucose syrup
- Glycerides
- Hydrolysate
- Hydrolyzed malt extract
- Hydrolyzed oat flour or protein
- Hydrolyzed plant protein (HPP) (may also contain MSG)
- Hydrolyzed soy protein (may also contain MSG)
- Hydrolyzed or autolyzed vegetable protein (HVP) (may also contain MSG)
- Malt extract
- Maltodextrin (corn, wheat, potato, rice)
- Mustard powder (some contain gluten)
- Monosodium Glutamate (MSG)
- Modified food starch (source is either corn or wheat)
- Natural juices
- Natural flavoring, fillers
- Rice malt (contains barley or Koji)
- Rice syrup (contains barley enzymes)
- Sulfonate
- Stabilizers
- Starch
- Triticum aestivum (common or bread wheat)
- Wheat starch
- Whey protein concentrate
- Whey sodium caseinate
- White vinegar or white grain vinegar
- Xantham gum (may be derived from wheat)
- Yeast extract
If we want to dive even deeper, remember that things like cosmetics, toothpaste, shampoos and body lotions may also contain gluten. While they may not seem to affect some, others do react. Remember the skin is a huge route of delivery to the internal environment…you be the judge.
Personal items that may contain gluten:
- Body lotions
- Cheap quality vitamins and supplements
- Dental sealants and some dental plastics
- Glue on stamps and envelopes
- Hairspray
- Laundry detergent
- Lip balms
- Makeup
- Medications
- Mouthwash
- Playdough
- Shampoo
- Soap
- Sunscreens
- Toothpaste
A leaky gut can cause or be caused by food sensitivities like gluten. To protect the integrity of your gut and reduce immune activation, be sure to avoid gluten and have your individual food sensitivities tested to optimize your diet and do your homework on your self-care products