There are numerous hidden sources of gluten. I have broadly divided them into 5 categories.

Let us start with Baking Powder. Now what is baking powder?

Baking powder is used to increase the volume and lighten the texture of baked goods. It works by releasing carbon dioxide gas into a batter or dough through an acid–base reaction, causing bubbles in the wet mixture to expand and thus leavening the mixture.

Baking powder – Bicarbonate of soda + acid (cream of tartar) + a starch ( to keep the two separate and dry)

If you are a Celiac or have a very a bad reaction to gluten like a bad form of NCGS then you must make sure the baking powder you use is safe. Generally brands use corn starch as a starch but they may also use flour/maida or wheat starch. So just keep any eye out and read that label .

Brands that I have worked with and are safe

  1. Wheafree
  2. Zero G
  3. Mills and Browns
  4. Clabber Girl
  5. Rex
  6. Bob Red Mill’s ( imported)
  7. Bogatchi
  8. Blue Bird

Lets talk Soy Sauce now !

This South East Asian condiment is highly misunderstood by even Chefs of 5 star Hotels. I am not kidding at all . They completely forget how soy sauce is made. Soy sauce is known as shoyu and soya sauce. It’s made with soybeans, wheat, salt, and a fermenting agent. So a roasted grain is essential to the making of soy sauce. The only Soy based sauce which is safe to use is Tamari . Tamari (or tamari shoyu) is a Japanese sauce made from fermented soybeans. It has a thicker consistency and a more balanced flavor than Chinese soy sauce, making it a good choice for a dipping sauce.

The only Soy Sauce you must use is where it is clearly labelled gluten free because in gluten free soy sauce the roasted grain used is rice. Another substitute for soy sauce is coconut aminos. Not that easily available here in India but Urban Platter does stock it and it is not cheap.

The safe brands available in India

  1. Megachef
  2. Kikkoman Gluten Free
  3. Tops
  4. Ayams – not easy to get these days
  5. Urban Platter – Tamari Sauce

Breakfast Cereals

Now this is something you have to be careful about especially if you are new to leading a Gluten Free Lifestyle or if you are a new Celiac. Regular corn flakes is not gluten free as Malt Extract from Barley is used.

There are just numerous Cereal brands these days and many label them as wheat free, some gluten free etc. etc.

Which one’s to buy?

Dedicated gluten free brands – Dr. Gluten, Wheafree, Schar, The Whole Truth .

Whatever brand you may want to use other than the brands mentioned above please check with the company. Oats are used in many so called brands which label their breakfast cereal and muesli as gluten free but if the oats they use are not gluten free certified then they are not safe to use. Oat is highly susceptible to cross contact with wheat as it is harvested, sorted and processed along side wheat usually. The Whole Truth tests their cereal regularly so that is why it is in my safe list.


Deli Meats

If you like luncheon meat, chicken , turkey or sausages be careful before you buy them and always read the label.

Many tinned meat brands are gluten free, clearly labelled too. Sausages however unless clearly labelled are not safe to use as most of the brands available in India use rusk or bread crumbs as binder or wheat starch as casing.

Bon Appetit is a safe brand and so are some German brands where they do not use Wheat at all.

Bacon is comparatively safe. When it comes to hams and salami – there is Prasuma as well and a few other brands who you can always reach out to.

Frozen Foods and Soup Mixes

Most of the non veg based frozen foods have some form of bread crumb or rusk in them. However some Meatzza and ITC products are free of them.

French Fries – McCain is safe

Soups – There are very few brands which are safe and most of the soup brands available in India have wheat clearly labelled as an ingredient , so there is no ambiguity.

The Knorr sweet corn veg soup, the cup soup packet is gluten free. Only that among the usual soup brands. There are numerous new brands coming out with soup mixes which do not have gluten like Richday and Amima’s available on Amazon.

I would like to end this post by saying one thing – Read your label! Always. Sometimes manufacturer’s change the ingredients. Sometimes even dedicated gluten free brands may change an ingredient which is gluten free only but may affect any other food allergy or intolerance you have.

My grocery shopping always takes time eventhough its been 12 years of being a Celiac. Packaging might also confuse us. Sometimes a brand might re-brand and we may end up taking their regular product instead of their gf product. So, yes it always best to be careful.

Take care and Read that label!

If there is any brand that you are aware of that is for sure a safe gluten free product then please do let me know and I will add it here to this list. Don’t worry I will give you credit too.

If you are new to the gluten free lifestyle or just want a read a light hearted account of my gluten free diagnosis and adventures here’s my book that you could check out.

You can always follow me on Instagram – @jagglutenfree Facebook – www.facebook.com/GFIndia @GFIndia , Twitter – @JAGglutenfree

E-mail : jeeva@glutenfreeliv.in