Hidden Gluten in Sauces & Condiments: 50+ Products Checked
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Ketchup, mayo, BBQ sauce, salad dressing β most people never think to check condiments for gluten. Here are 50+ sauces ranked for celiac safety.
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βKey Takeaways
The Condiment Trap
You spent 20 minutes reading the label on your main dish. Then you squeezed on some sauce without a second thought. That sauce just glutened you.
Condiments and sauces are one of the top sources of accidental gluten exposure. Many contain wheat flour as a thickener, malt vinegar, soy sauce (which contains wheat), or barley-based ingredients.
Sauces: Safe vs. Unsafe
Soy Sauce β β CONTAINS GLUTEN
Traditional soy sauce is roughly 50% wheat. This is the #1 condiment mistake celiacs make.
Safe alternatives:
BBQ Sauce β β οΈ CHECK EVERY BRAND
Many BBQ sauces use malt vinegar or wheat-based thickeners.
Ketchup β β USUALLY SAFE
Most ketchup is gluten-free. Heinz, Hunt's, and store brands are typically safe.
β οΈ Exception: Some specialty/artisan ketchups include malt vinegar.
Mustard β β USUALLY SAFE
Plain yellow mustard (French's, Heinz) is GF. Watch out for:
Mayonnaise β β USUALLY SAFE
Hellmann's, Duke's, and most major brands are GF. The base ingredients (eggs, oil, vinegar) are naturally GF.
Salad Dressings β β οΈ HIGH RISK
This is where most people get caught.
Safe brands: Primal Kitchen, Tessemae's, Annie's (check label)
Worcestershire Sauce β β οΈ CHECK
Lea & Perrins original contains malt vinegar (barley). Some people react, others don't. The gluten content is debated, but strict celiacs should avoid it.
Safe alternative: Wizard's Gluten-Free Worcestershire
Hot Sauce β β ALMOST ALWAYS SAFE
Tabasco, Frank's RedHot, Cholula, and Sriracha are all GF. Hot sauce is usually just peppers, vinegar, and salt.
Teriyaki Sauce β β CONTAINS GLUTEN
Traditional teriyaki = soy sauce + sugar. Almost always contains wheat.
Safe alternative: San-J Gluten-Free Teriyaki
Gravy β β ALMOST ALWAYS CONTAINS GLUTEN
Traditional gravy uses wheat flour as a thickener. Make homemade with cornstarch or use Pacific Foods GF Gravy.
Pasta Sauce β β USUALLY SAFE
Most tomato-based pasta sauces are GF (Rao's, Prego, Barilla). Check cream-based and pesto sauces.
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The 10 Most Dangerous Condiments for Celiacs
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About the Author
Sarah Mitchell
Lead Content Writer & Nutritionist, B.S. Nutrition Science
Sarah was diagnosed with celiac disease in 2018 and writes evidence-based guides combining clinical nutrition knowledge with 6+ years of personal gluten-free living experience. All health content is medically reviewed by our advisory team.
Meet our full team βMedical Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult your physician or a registered dietitian before making dietary changes related to celiac disease or gluten sensitivity. Read full disclaimer.
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