12 common mistakes that can ruin your gluten-free diet

Maintaining a gluten-free diet can be an on-going challenge, especially when you factor in all the hidden or obscure gluten that can trip you up.

In many cases, foods that are naturally gluten-free end up contain added gluten. Sometimes this can slip by us, and that when the suffering begins. To avoid suffering needlessly, be sure to keep a sharp eye on labels, and beware of added or hidden gluten, even in food labeled gluten-free. Use Celiac.com’s SAFE Gluten-Free Food List and UNSAFE Gluten-free Food List as a guide.

Also, beware of these common mistakes that can ruin your gluten-free diet. Watch out for:

Watch out for naturally gluten-free foods like rice and soy, that use gluten-based ingredients in processing. For example, many rice and soy beverages are made using barley enzymes, which can cause immune reactions in people with celiac disease.
Be careful of bad advice from food store employees, who may be misinformed themselves. For example, many folks mistakenly believe that wheat-based grains like spelt or kamut are safe for celiacs. Be careful when taking advice.
Beware of cross-contamination between food store bins selling raw flours and grains, often via the food scoops.
Be careful to avoid wheat-bread crumbs in butter, jams, toaster, counter surface, etc.
Watch out for hidden gluten in prescription drugs. Ask your pharmacist for help about anything you’re not sure about, or suspect might contain unwanted gluten.
Watch out for hidden gluten in lotions, conditioners, shampoos, deodorants, creams, and cosmetics, (primarily for those with dermatitis herpetaformis).
Be mindful of stamps, envelopes or other gummed labels, as these can often contain wheat paste. Use a sponge to moisten such surfaces.
Be careful about hidden gluten in toothpaste and mouthwash.
Be careful about common cereal ingredients, such as malt flavoring, or another non-gluten-free ingredient.
Be extra careful when considering packaged mixes and sauces, including soy sauce, fish sauce, catsup, mustard, mayonnaise, etc., as many of these can contain wheat or wheat by-product in their manufacture. Be especially careful about gravy mixes, packets & canned soups.
Even some brands of rice paper can contain gluten, so be careful.
Lastly, watch out for foods like ice cream and yogurt, which are often gluten-free, but can also often contain added ingredients that can make them unsuitable for anyone on a gluten-free diet.

Eating Out? If you eat out, consider that many restaurants use a shared grill or shared cooking oil for regular and gluten-free foods, so be careful. Also, watch for flour in otherwise gluten-free spices, as per above

Ask questions, and stay vigilant.