When you’re avoiding gluten, the biggest trap isn’t bread or pasta—it’s hidden gluten, gluten that sneaks into foods you wouldn’t expect, like sauces, yogurts, or even spice blends. Also known as masked gluten, it’s the reason so many people feel unwell even when they swear they’re eating clean. You might skip the cake, but what about the soy sauce in your stir-fry? Or the malt flavoring in your granola bar? These aren’t mistakes—they’re standard ingredients in processed foods, and they’re not always labeled clearly.
One of the most common surprises? Greek yogurt, a go-to for gluten-free baking and snacks. While plain Greek yogurt is naturally gluten-free, many flavored versions add thickeners or stabilizers that contain gluten. Same goes for gluten-free flour, a staple for anyone baking without wheat. Not all blends are equal—some mix in barley malt or oat flour that’s been cross-contaminated. And if you’re using gluten-free baking, the process that replaces wheat flour with alternatives like rice, almond, or tapioca starch—you’ve probably run into gummy cakes or crumbly cookies. That’s not your fault. It’s often because you missed a hidden source of gluten in your ingredients or tools.
Gluten doesn’t just hide in food. It hides in your kitchen. A wooden spoon used for regular baking? A toaster that once held regular bread? Even shared utensils can trigger reactions. People with celiac disease or gluten sensitivity don’t just need to read labels—they need to rethink their whole setup. The good news? You don’t need to be a scientist to get it right. You just need to know where to look.
This collection of posts breaks down exactly what you need to know. From why hidden gluten shows up in things like cream of tartar and vinegar (yes, really), to how to pick safe yogurt, fix gluten-free cake disasters, and avoid cross-contamination, you’ll find real answers—not theory. These aren’t generic tips. They’re based on actual baking failures and fixes from people who’ve been there. Whether you’re just starting out or you’ve been gluten-free for years and still get sick, this is the practical guide you’ve been looking for. What you’ll find below? No fluff. Just clear, tested advice on what to buy, what to avoid, and how to bake without surprises.
Discover the hidden foods that can trigger gluten intolerance symptoms, from soy sauce to restaurant fries, and learn how to bake safe, delicious gluten-free cakes without cross-contamination.
Many foods you think are safe contain hidden gluten - from sauces to supplements to oats. Learn the surprising sources and how to avoid them for a healthier gluten-free life.