The Sneaky Stuff: Hidden Sources of Gluten, Dairy & Eggs

What you don’t know CAN hurt your stomach.

When I first started eliminating gluten, dairy, and eggs from my diet, I thought I had a handle on it. No more bread, cheese, or scrambled eggs—check!

But then I started reading labels.

And that’s when I discovered the sneaky stuff—ingredients hiding in plain sight, in foods I never would’ve guessed could cause a reaction.

If you're new to allergy-friendly cooking or just tired of guessing what's safe, this post is for you.

😲 Wait… Soy Sauce Has Gluten?

Yes! Traditional soy sauce is brewed with wheat, which makes it a no-go for anyone avoiding gluten.

The good news? There are delicious gluten-free alternatives like I love San-J Tamari because of their price point $$$, or there are coconut aminos, which taste just as good and are completely safe.

🧂 Worcestershire Sauce? Yep, That Too.

Another surprise: many brands of Worcestershire sauce contain anchovies and malt vinegar, which means gluten and sometimes even fish allergens.Look for certified gluten-free versions like the ones from French’s or Naked and Saucy, or check your local health food store for a safe brand you can trust.

🍟 French Fries? Seriously?

You’d think frozen French fries would be safe, right? After all … potatoes!But many frozen fries are coated in flour or fried in shared oil that contains allergens. Some even have milk powder as a coating ingredient.

When in doubt:

• Read every label

• Choose fries labeled gluten-free and dairy-free

• Or make your own (sheet pan to the rescue!)

❗ Do I Avoid “May Contain” Labels?

Yes—I do.Especially for wheat and dairy.My digestive system thanks me when I steer clear of anything that “may contain” even trace amounts of these allergens. It’s not worth the risk or the discomfort.

It took me a while to realize that even small traces can cause symptoms—and when I cut them out completely, I felt so much better.

🔍 The Ingredient List Is Your Best Friend

Here’s what I’ve learned:

• Always read the label (yes, even if you’ve bought it before!)

• Ingredients can change without warning

• Look for certified gluten-free, dairy-free, and egg-free icons when you can

• Don’t assume a product is safe just because it seems “clean” or “natural”

Hidden Dairy:

• Casein, Caseinates, Rennet Casein

• Whey, Sweet Whey

• Lactalbumin, Lactoglobulin, Lactoferrin

• Butter Fat, Butter Oil, Butter Solids, Milk Fat, Milk Protein, Non-fat Milk, Skim Milk, Dry Milk Powder, Dry Milk Solids, Sour Cream Solids, Sour Milk Solids, Artificial Butter Flavor, Malted Milk

• Recaldent: often found in chewing gum and tooth mousse, contains the active ingredient CPP-ACP (Casein Phosphopeptide-Amorphous Calcium Phosphate), derived from milk.

• Other Dairy Derivatives: Hydrolyzed Casein, Hydrolyzed Milk Protein

• Nougat, Paneer, Tagatose, Diacetyl, Kefir, Koumiss, Lactulose, Milk By-Products

Hidden Eggs

• Albumin (also spelled albumen)

• Avidin globulin, Lysozyme, Apovitellin

• Egg (dried, powdered, solids, white, yolk)

• Eggnog

• Mayonnaise

• Meringue (meringue powder)

• Ovalbumin, Ovomucoid, Ovomucin, Ovovitellin

• Surimi, Vitellin

Hidden Gluten

• Wheat: Includes varieties like durum, farro, semolina, emmer, spelt, farro, graham, kamut, and einkorn, as well as wheat berries, wheat bran, wheat germ, wheat starch, and wheat flour.

• Rye: A common grain, often found in breads and other baked goods.

• Barley: Used in malt and various processed foods.

• Triticale: A hybrid of wheat and rye.

• Malt: Derived from barley, often found in beverages, cereals, and other processed foods.

• Couscous: A type of pasta made from wheat.

• Seitan: A meat substitute made from wheat gluten.

• Bulgur: Made from cracked wheat.

💡 Pro Tip: Keep a Running List

I keep a list on my phone of products and brands I know are safe.When I find a new one I love, I add it to the list. That way, I’m never stuck staring at labels for 20 minutes in the middle of the grocery aisle (been there!).

🥄 Cooking from Scratch Makes It Easier

Once I started cooking more meals at home, I had way more control over what was going into my food—and way fewer digestive issues.

That’s part of why I created my cookbooks: to help others discover that allergy-friendly meals can be easy, delicious, and stress-free.

✅ Want a Shortcut to Safer Eating?

Here are 3 ways I can help:

📘 Grab my eBook Simply Sides: The Gluten, Dairy & Egg Free Way✔ 15 simple, wholesome recipes✔ Instant download for just $6.99👉 Get it here

📚 Buy my full cookbook Simply Meals on Amazon✔ 40+ comforting, allergy-friendly recipes✔ Breakfasts, mains, and family favorites👉 Click here to shop

📩 Join my email list

✔ Get new recipes, swap guides, and food sensitivity tips

👉 Subscribe now