What Condiments Have Gluten in Them? A Clear Guide for Gluten-Free Eating

If you’re eating gluten-free, you might think the big offenders are bread, pasta, and cereal. But the real trouble? The stuff you barely notice-condiments. They’re everywhere: on sandwiches, in stir-fries, drizzled over salads, tucked into lunchboxes. And many of them hide gluten in ways you wouldn’t expect. You could be eating gluten every day without realizing it.

Why Condiments Are a Hidden Risk

Gluten doesn’t always show up on ingredient lists as “wheat” or “barley.” It can be hiding under names like malt, modified food starch, or hydrolyzed vegetable protein. Some condiments use wheat-based ingredients as thickeners, flavor enhancers, or stabilizers. Others are made in facilities that also process wheat, leading to cross-contamination.

A 2023 study by the Celiac Support Association found that nearly 1 in 5 bottled condiments labeled “gluten-free” still tested positive for gluten above the 20 ppm safety threshold-mostly due to shared equipment. That’s not just a risk for people with celiac disease. Even those with non-celiac gluten sensitivity can feel sick from tiny amounts.

Condiments That Often Contain Gluten

• Soy sauce - Most traditional soy sauce is made with wheat. Even if it says “natural,” check the label. Tamari is usually gluten-free, but not always-look for “gluten-free” on the bottle.
• Worcestershire sauce - Classic brands like Lea & Perrins contain malt vinegar, which comes from barley. Some newer versions are gluten-free, but don’t assume.
• Commercial salad dressings - Many creamy dressings use wheat starch or modified food starch as thickeners. Even “light” or “low-fat” versions often add gluten to improve texture.
• Flavored mayonnaise - Garlic aioli, chipotle mayo, or lemon herb mayo can contain malt vinegar or wheat-based stabilizers. Plain mayo is usually safe.
• Gravy and meat glazes - Store-bought gravies often use wheat flour as a thickener. Same goes for glazes on ham or roasted meats.
• Mustard - Most yellow or Dijon mustard is gluten-free, but some artisanal or imported brands use wheat flour or malt vinegar. Always check.
• Hot sauce - Most are safe, but some brands add vinegar made from gluten grains or thickeners like wheat starch. Frank’s RedHot is gluten-free; others aren’t guaranteed.
• Barbecue sauce - This one’s tricky. Many contain malt vinegar, soy sauce, or modified starch. Even if it’s labeled “natural,” it might still have gluten.
• Seasoning blends - Pre-mixed taco seasoning, steak rubs, or Italian herbs sometimes include wheat flour as an anti-caking agent.

Condiments That Are Usually Safe

• Plain mustard - Yellow, brown, or Dijon from trusted brands (like Grey Poupon or French’s) are typically gluten-free.
• Most ketchup - Heinz ketchup, for example, uses distilled vinegar and has no gluten ingredients. Always check the label, though.
• Plain mayonnaise - Made from eggs, oil, vinegar, and salt. No gluten. Watch out for flavored versions.
• Pure olive oil and vinegar - Unflavored, unadulterated oils and vinegars are safe. Avoid balsamic glazes-they often contain thickeners.
• Hot sauce (basic) - Tabasco, Cholula, and Sriracha are gluten-free. Check for “malt vinegar” or “wheat starch” on the label.
• Gluten-free soy sauce and tamari - Look for brands like San-J, Kikkoman Gluten-Free, or Coconut Secret. Tamari made without wheat is your best bet.

How to Read Labels Like a Pro

Don’t just glance at the front of the bottle. Here’s what to actually look for:

1. Look for “gluten-free” certification - The most reliable sign. In the U.S., that means it’s tested to under 20 ppm. In Australia and New Zealand, it’s under 5 ppm. Brands with the GFCO or Coeliac UK logo are trustworthy.
2. Scan the allergen statement - If it says “Contains: Wheat,” skip it. But if it says “May contain wheat,” that’s a red flag too-especially if you’re sensitive.
3. Check the ingredient list for hidden gluten - Watch for: malt, malt vinegar, barley, wheat starch, modified food starch (unless specified as corn or potato), hydrolyzed wheat protein, soy sauce (unless labeled gluten-free), and dextrin (if not specified as corn-based).
4. Don’t trust “natural” or “artisanal” - These terms mean nothing legally. A small-batch hot sauce could still be made with barley malt syrup.

What to Do When You’re Not Sure

If you’re at the grocery store and the label doesn’t say “gluten-free,” here’s what to do:

• Call the manufacturer. Most have customer service lines. Ask: “Is this product made with wheat, barley, or rye? Is it tested for gluten?”
• Check the brand’s website. Many companies list gluten-free products in a dedicated section.
• Use apps like Fig or Find Me Gluten Free - they crowdsource verified gluten-free products.
• When in doubt, skip it. There are plenty of safe alternatives.

Gluten-Free Condiment Swaps You Can Trust

Here are simple swaps that work just as well:

• Replace soy sauce with coconut aminos or gluten-free tamari.
• Swap Worcestershire sauce for coconut aminos + a dash of molasses or gluten-free Worcestershire (like The Wizard’s).
• Use plain olive oil + vinegar + herbs instead of bottled salad dressings.
• Make your own barbecue sauce with tomato paste, apple cider vinegar, honey, and spices-no hidden starches.
• Buy certified gluten-free spice blends or make your own with ground cumin, paprika, garlic powder, and salt.

Storage and Cross-Contamination Tips

Even if your condiments are gluten-free, you can still get contaminated:

• Never use the same knife or spoon for gluten-containing and gluten-free foods. A smear of regular mayo on a gluten-free sandwich can ruin your day.
• Label your condiment bottles clearly. Use colored stickers or different bottles.
• Keep gluten-free condiments in a separate shelf or drawer in the fridge.
• Wipe down counters after preparing gluten-containing foods.
• Replace shared squeeze bottles with individual ones for gluten-free users.

Real-Life Example: The Soy Sauce Trap

Last year, a woman in Wellington kept getting bloated and fatigued after eating stir-fries. She was careful-no bread, no pasta, no beer. But she used regular soy sauce every time. She switched to gluten-free tamari. Within three days, her symptoms vanished. She didn’t know soy sauce had wheat in it. Neither did her doctor.

That’s the thing about gluten in condiments-it’s not about being “perfect.” It’s about knowing where the hidden traps are. Once you spot them, you can avoid them.

Final Checklist: Gluten-Free Condiment Quick Guide

• ✅ Always check labels-even if you’ve used it before.
• ✅ Look for “gluten-free” certification, not just “no gluten ingredients.”
• ✅ Avoid malt vinegar, wheat starch, and soy sauce unless labeled gluten-free.
• ✅ Use separate utensils and storage for gluten-free condiments.
• ✅ When dining out, ask if sauces are made with gluten-free ingredients.
• ✅ When in doubt, make your own.

Gluten-free eating doesn’t mean giving up flavor. It just means being smarter about what’s in your bottle. Once you know which condiments to watch for, you’ll feel more confident-whether you’re cooking at home, packing a lunch, or grabbing a quick bite out.