Hidden Gluten: Where It Lurks and What "Gluten-Free" Means

Gluten is a protein found in wheat, rye and barley. On the list of 14 allergens it appears as "cereals containing gluten", which also covers oats, spelt and khorasan. For people with coeliac disease, avoiding it strictly is essential.

Where you expect it

Bread and other baked goods, pasta, pizza, breaded schnitzel, dumplings, couscous, bulgur and beer.

Where you do not expect it

Gluten is often added as a thickener or binder:

• Soups and sauces thickened with flour (roux), and stock cubes.
• Soy sauce (it usually contains wheat).
• Meat products: sausages, pâtés, minced meat with added breadcrumbs.
• Dressings and marinades.
• Drinks and mixes: beer, instant drinks, spice blends.
• Chips and croquettes, if they are fried in shared oil with breaded food.
• Oats contain a similar protein and are often contaminated with wheat during processing. People with coeliac disease eat them only when they are explicitly labelled gluten-free. Whether oats are suitable for you is for a doctor to decide.

What "gluten-free" means

In the EU, a food may carry the label "gluten-free" if it contains no more than 20 mg of gluten per kilogram. The conditions are set by Regulation (EU) No 828/2014.

In a restaurant this does not automatically mean the same thing. Even if the ingredients are gluten-free, the dish may be prepared on shared surfaces, in shared oil or with the same knives.

What to ask in a restaurant

• Is the dish prepared on a separate board, without contamination?
• Are gluten-free dishes fried in separate oil?
• Does the sauce or dressing contain flour or soy sauce?

You can find more on how to ask in How to ask about allergens in a restaurant.

Gluten and diagnosis

If you suspect coeliac disease, do not start a gluten-free diet on your own. Going gluten-free before testing can distort the results. Talk to a doctor. You can read more about the differences in Allergy, intolerance and coeliac disease.

In AvoiDino you can set gluten as your allergen and find restaurants and dishes that match your filter.

Frequently asked questions

Which grains contain gluten?

Wheat (including spelt and khorasan), rye and barley. Oats are also listed among the cereals containing gluten, and they are often contaminated with wheat during processing.

Is soy sauce gluten-free?

Usually not. Soy sauce typically contains wheat.

What does "gluten-free" mean in the EU?

A food may be labelled "gluten-free" if it contains no more than 20 mg of gluten per kilogram. The rules are set by Regulation (EU) No 828/2014.

Does "gluten-free" on a menu mean the dish is safe for coeliacs?

Not automatically. Even with gluten-free ingredients, a dish can be prepared on shared surfaces, in shared oil or with the same knives, so ask how it is prepared.

Can people with coeliac disease eat oats?

Only oats that are explicitly labelled gluten-free, because ordinary oats are often contaminated with wheat. Whether oats are suitable for you is for a doctor to decide.

Sources

• Commission Implementing Regulation (EU) No 828/2014 on the requirements for the provision of information to consumers on the absence or reduced presence of gluten in food.
• Regulation (EU) No 1169/2011 of the European Parliament and of the Council, Annex II.
• Husby S. et al.: ESPGHAN Guidelines for Diagnosing Coeliac Disease 2020. Journal of Pediatric Gastroenterology and Nutrition, 2020.

This information is general and does not replace medical advice. If you have an allergy, always check the ingredients with the staff.