Hidden gluten lurks in everyday foods—here's how to spot it

Gluten, a protein found in grains like wheat, barley and rye, can cause health issues for some people. Around 1% of the world's population has celiac disease, yet many remain undiagnosed. For those affected, avoiding gluten means carefully checking food labels and making thoughtful dietary choices. Gluten appears naturally in common grains and their derivatives. It is often found in everyday foods such as sliced bread, pasta, cereals and cookies. Breaded or battered dishes, thick sauces and most processed desserts also contain it.

Some products, like canned soups, salad dressings and traditional soy sauce, use gluten as a stabiliser. Even ice creams, candies and snacks may include small amounts, making them tricky to spot without close inspection. Oats, though naturally gluten-free, can become contaminated during processing unless certified safe.

For those avoiding gluten, alternatives exist. Sourdough products and pseudocereals like amaranth and quinoa offer suitable replacements. Reading labels for terms such as 'malt', 'modified starch' or 'spelt' helps identify hidden gluten. Consulting a healthcare professional ensures a balanced, gluten-free diet. Celiac disease affects roughly one in 100 people globally, but diagnosis rates remain low. Recognising gluten sources and choosing certified alternatives helps manage the condition. With careful planning, those avoiding gluten can maintain a varied and nutritious diet.