Is It Really Gluten-Free?

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If you’re gluten-free by choice, a slip-up might mean a stomachache. But if you’re celiac or highly sensitive? Even a trace of gluten can take you out for days.

Here’s what too many people learn the hard way: just because a food is inherently gluten-free like oats, rice, or syrups doesn’t mean it’s safe. Cross-contamination is real, and not every manufacturer takes it seriously. Not to mention that “Certified Gluten-Free” logos are helpful, but far from infallible.

This is your no-nonsense guide to navigating hidden gluten, third-party labels, and how to actually protect yourself.

Surprisingly Risky “Gluten-Free” Foods:

Oats:

Naturally gluten-free, but often processed on the same equipment as wheat.
What to do: Only get certified gluten-free oats from trusted sources (e.g., GF Harvest, Bob’s Red Mill GF line)

Brown Rice Syrup:

Sometimes processed with barley enzymes (hello, gluten).
What to do: Call the manufacturer. Ours at Sensible Edibles uses dedicated gluten-free equipment and protocols.

Soy Sauce:

Most traditional soy sauce contains wheat.
What to do: Swap for safer alternatives like tamari (check labels—some still contain traces) or coconut aminos

Plant-Based Milks (Especially Oat Milk):

Can be cross-contaminated during processing or flavored with malt (barley).
What to do: Look for gluten-free certification AND clear allergen statements

French Fries:

Yes, potatoes are gluten-free, but restaurant fryers often cook battered items in the same oil.
What to do: If you’re making your fries at home, you’re all good. At a restaurant, be sure to ask about cross-contamination.

Spice Blends & Seasoning Packets:

Pure spices are usually safe, but pre-mixed blends may use anti-caking agents or maltodextrin from wheat.
What to do: Buy single-ingredient spices or blends from GF-verified brands.

Candy:

Licorice, malt balls, and some chewy fruit candies may contain malt extract or glucose syrup from wheat.
What to do: Look for brands that specifically list gluten-free on packaging (SmartSweets, Enjoy Life)

Meat Alternatives & Veggie Burgers:

May include wheat-based binders or be processed on shared lines with gluten-containing products.
What to do: Read packaging closely! Especially on seitan, textured vegetable protein (TVP), or soy-based meats.

Soup Stocks & Broths:

Some contain hydrolyzed wheat protein or barley extract.
What to do: Look for “Gluten-free” on the label or call to confirm the facility’s practices.

Malt Vinegar & Flavored Vinegars:

In distilled vinegars, even if they are made with gluten-containing grains the gluten is removed during the distilling process and they are considered safe for celiacs. However, malt vinegar is not distilled and made with barley.
Flavored vinegars may contain gluten, usually in malt. Read labels carefully.
What to do: Go for distilled vinegars like apple cider vinegar or white vinegar.

Salad Dressings & Sauces:

Thickeners like flour or wheat-based emulsifiers may be hiding inside.
What to do: Check for modified food starch or vague “natural flavors”—those are red flags.

Chocolate and Chocolate Chips:

Some brands dust chips with flour to prevent sticking or process them near wheat.
What to do: Go for dedicated allergen-free brands (Enjoy Life, Hu, Pascha)

Equipment Matters More Than You Think

Even if the label looks clean, here’s what really makes the difference:

Does the facility process wheat and gluten on the same equipment?
Is equipment cleaned and tested between runs?
Or better yet: do they have dedicated gluten-free lines?

Your Secret Weapon: Call the Manufacturer

If you have celiac disease or are highly sensitive, don’t rely on logos alone. Pick up the phone or shoot a quick email:

“Do you process gluten on the same equipment?”
“Is this product made in a dedicated gluten-free facility?”
“Do you test for trace gluten?”

You might be shocked how many companies don’t actually carry gluten at all—they just can’t afford the expensive certification.

About Gluten-Free Certification

Accountability is important, but let’s not confuse a third-party stamp with gospel truth.

These logos come from outside orgs that may only visit a facility 1–2 times a year
The bar isn’t always as high as you’d expect
Many small, ethical brands exceed standards—but can’t shell out for the label

Lack of certification ≠ lack of safety.
And sometimes, the reverse is also true.

How We Do It At Sensible Edibles

We partner only with manufacturers who use dedicated gluten-free equipment
We source ingredients (like our brown rice syrup) from trusted suppliers with transparent allergen protocols
We go beyond certification by maintaining close relationships with our supply chain
We don’t cut corners—because we serve people who can’t afford to take risks

Final Thoughts

The gluten-free world isn’t black and white. It’s about understanding risk, asking the right questions, and not assuming a product is safe just because it looks that way.

Do your homework. Make the call. And trust the brands who do the same.

We’ve built Sensible Edibles to be that brand—for you, your gut, and your peace of mind.

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