For individuals with a wheat allergy or those managing celiac disease, avoiding wheat can be challenging. While it’s easy to identify wheat in products like bread and pasta, many people don’t realize that wheat can hide in a variety of unexpected foods. Consuming wheat, even in trace amounts, can lead to serious health issues for those who need to avoid it, making it essential to be aware of where wheat might be lurking.

1. Soy Sauce and Other Sauces

It might come as a surprise, but soy sauce is often made with wheat. Traditional soy sauce is produced by fermenting soybeans and wheat together, which means that it is not gluten-free and can cause reactions in individuals with wheat allergies or celiac disease.

• What to Watch Out For: When using soy sauce, teriyaki sauce, or hoisin sauce, always check the label for wheat. Look for alternatives like tamari, which is typically made without wheat, or certified gluten-free soy sauce options.

2. Processed Meats

Processed meats such as deli meats, sausages, and hot dogs can contain wheat as a filler or binding agent. Wheat-based ingredients like modified food starch or wheat gluten are sometimes added to improve texture or shelf life.

• What to Watch Out For: Check for ingredients like “wheat flour,” “hydrolyzed wheat protein,” or “modified food starch” on the labels. Look for products that are specifically labeled as gluten-free or made without wheat.

3. Gravies and Sauces

Many gravies, soups, and sauces use wheat flour as a thickening agent, making them unsafe for those avoiding wheat. Even canned soups and instant gravy mixes can contain hidden wheat.

• What to Watch Out For: Choose gravies and sauces that are thickened with cornstarch or arrowroot instead of wheat flour, and look for gluten-free options when shopping.

4. Candy and Chocolates

Some candies and chocolates use wheat flour or other wheat derivatives to provide texture or to prevent ingredients from sticking together. Licorice, for example, often contains wheat flour, as do some gummy candies and nougat-filled chocolates.

• What to Watch Out For: Always read the ingredient list on candy and chocolate packaging. Opt for candies that are labeled gluten-free or check with the manufacturer if you’re unsure.

5. Salad Dressings and Marinades

Salad dressings, marinades, and sauces may include wheat-based thickeners or stabilizers. Wheat-derived ingredients like modified food starch or malt vinegar are commonly used in these products.

• What to Watch Out For: When buying salad dressings or marinades, look for labels that indicate they are gluten-free or made without wheat. Make your own dressings at home using olive oil, vinegar, and herbs to ensure they are wheat-free.

6. Ice Cream and Frozen Desserts

Ice cream is generally made from milk, sugar, and flavorings, but some varieties use wheat-based ingredients to enhance texture or as fillers. Ice creams with cookie or brownie bits, or those labeled as “low fat,” may include wheat as an additive.

• What to Watch Out For: Choose plain ice cream flavors like vanilla or chocolate, or opt for certified gluten-free ice creams. Avoid varieties with baked goods mixed in, and always check the ingredient list for wheat or gluten.

7. Imitation Seafood

Imitation seafood, such as imitation crab or lobster, is often made with surimi, a fish paste that can contain wheat as a binding agent. This makes imitation seafood a potential risk for those avoiding wheat.

• What to Watch Out For: Check the label for wheat-containing ingredients and opt for real seafood if possible. If you need a substitute, look for gluten-free or allergen-free versions of imitation seafood.

8. Seasoning Mixes and Spice Blends

Seasoning mixes and spice blends can sometimes contain wheat as an anti-caking agent or filler. This is particularly common in pre-packaged taco seasoning, gravy mixes, and flavored rice or pasta packets.

• What to Watch Out For: Use single-ingredient spices or make your own seasoning blends at home. When purchasing pre-made mixes, look for products that are certified gluten-free.

9. Energy and Protein Bars

While many energy and protein bars are marketed as healthy snacks, some contain wheat-based ingredients like wheat germ, wheat bran, or wheat protein. This can be problematic for those trying to avoid wheat.

• What to Watch Out For: Check the ingredient list for wheat-based components and opt for bars that use alternative grains like oats, quinoa, or nuts as a base. There are many gluten-free protein and energy bars available that are safe options.

10. Alcoholic Beverages

Certain alcoholic beverages, especially beer and flavored malt beverages, are made from barley or wheat, making them unsafe for those avoiding wheat. Some cocktails may also include flavorings or mixers that contain wheat.

• What to Watch Out For: Stick to distilled spirits like vodka, gin, or whiskey, which are generally considered gluten-free, as the distillation process removes the proteins that cause reactions. Look for gluten-free beers made from sorghum or rice.

Tips for Avoiding Hidden Sources of Wheat

1. Read Labels Carefully: Wheat can be labeled under different names, such as “hydrolyzed wheat protein,” “wheat starch,” or “malt.” Familiarize yourself with these terms and always check the ingredient list.
2. Choose Certified Gluten-Free Products: If you are avoiding wheat due to celiac disease or a gluten intolerance, look for products that carry a gluten-free certification label.
3. Be Cautious When Dining Out: Inform restaurant staff about your wheat allergy and ask detailed questions about how food is prepared. Avoid fried foods, as fryers are often shared with wheat-containing items.
4. Prepare Your Own Food: Making meals and snacks at home allows you to control the ingredients and reduce the risk of consuming hidden wheat.

Conclusion

Avoiding wheat can be challenging, especially when it’s hiding in unexpected places like soy sauce, candy, and processed meats. By being aware of these top 10 unexpected foods that may contain wheat, you can make more informed choices and protect yourself from accidental exposure. Always read labels, ask questions, and choose certified gluten-free products when necessary. With vigilance and a good understanding of where wheat might be hiding, you can navigate your diet safely and enjoy a variety of delicious, wheat-free foods.