Going gluten-free can feel overwhelming at times, especially with all the hidden sources of gluten and the learning curve that comes with swapping out ingredients. Even if you’ve been at it for a while, it’s easy to make small mistakes that can affect the taste, texture, or even the safety of your meals.
Whether you’re just starting your gluten-free journey or want to fine-tune your approach, avoiding these common mistakes will help you cook with confidence and enjoy your food without worry.
1. Trusting “Gluten-Free” Labels Without Checking Ingredients
It’s tempting to rely solely on a product’s gluten-free label, but don’t let that fool you! While a product might be labeled gluten-free, it could still contain hidden sources of gluten or have cross-contamination risks.
Always check the ingredient list for gluten-containing ingredients, such as wheat, barley, or rye, and look for a certified gluten-free label. That certification ensures the product has been tested to meet strict gluten-free standards, reducing the risk of cross-contact.
Check out my guide to the gluten-free products I trust and use every day!
Most Common Gluten Containing Ingredients:
1. Wheat (in various forms like wheat flour, wheat bran, wheat germ, etc.)
2. Barley (including barley malt, barley flour, etc.)
3. Rye (often found in rye bread or rye flour)
4. Triticale (a cross between wheat and rye)
5. Semolina (a form of wheat)
6. Durum (a type of wheat used in pasta)
7. Malt (usually derived from barley)
8. Modified Food Starch (sometimes derived from wheat)
9. Hydrolyzed Wheat Protein
10. Spelt (a variety of wheat)
2. Using the Same Toaster, Cutting Board, or Colander as Everyone Else
Even a tiny crumb of gluten can make a big difference. Cross-contamination is a serious concern in kitchens that cook both gluten and gluten-free foods. If you use the same toaster, cutting board, or colander, you risk gluten contamination, even if it’s just a speck.
To minimize the risk, try to dedicate separate kitchen tools to your gluten-free foods whenever possible. Always clean your surfaces, toasters, and utensils thoroughly between gluten-free and gluten-containing foods. When in doubt, use a fresh towel or cleaning wipe.pl
3. Thinking All Gluten-Free Flours Work the Same
Not all gluten-free flours are created equal. In fact, there’s no one-size-fits-all flour substitute when it comes to gluten-free baking. Some flours are better suited for baking cookies and cakes, while others perform best in bread or pizza dough. A 1:1 or cup-for-cup gluten-free flour blend is often a great go-to, but you might not get the same results across all recipes.
That’s why following pre-made recipes—like the ones I share—can be so helpful. All the testing and guesswork is already done for you!
My go-to flour for most baking is King Arthur Measure for Measure (or Bob’s Red Mill 1-to-1), but even with these versatile blends, you may need to adjust the moisture content or add binding ingredients like eggs or xanthan gum to achieve the right texture.
If your baked goods turn out too dry or crumbly, the flour blend might be the issue. Be sure to follow specific instructions for each flour blend to get the best results.
4. Ignoring Cross-Contamination in Restaurants
Dining out while following a gluten-free diet can be tricky, especially if the restaurant isn’t familiar with gluten-free protocols. Even if a dish seems safe, cross-contamination can easily occur in shared kitchens.
Always ask the restaurant about their gluten-free practices—do they use separate cooking surfaces, utensils, or fryers for gluten-free foods? Don’t be afraid to ask for more details about how they prevent cross-contact, especially when ordering items that might involve flour-based ingredients like breaded foods or pasta.
If the staff isn’t knowledgeable or if you’re unsure about the preparation methods, it’s better to choose something else or opt for a safer dining option.
5. Relying Too Much on Processed Gluten-Free Foods
It’s easy to grab a pre-packaged gluten-free product when you’re in a pinch, but relying too heavily on processed gluten-free foods can sometimes lead to a lack of nutrients and an imbalance in your diet.
While these items are convenient and can be delicious, many pre-packaged gluten-free snacks and meals may lack fiber and essential vitamins that you can get from whole, naturally gluten-free foods. Focus on whole grains, fruits, vegetables, legumes, and lean proteins to ensure your diet stays balanced and nutritious.
Gluten-free eating doesn’t have to mean processed or pre-packaged—there are tons of whole-food options out there to keep your meals fresh and healthy! Check out my list of favorite on-the-go snacks.
Stay Safe!
Going gluten-free comes with a learning curve, but once you know what to watch out for, it gets so much easier. By avoiding these common mistakes, you’ll save yourself from unnecessary frustration and make gluten-free cooking (and eating) way more enjoyable.
If you’re looking for tested gluten-free recipes, product recommendations, or everyday kitchen tips, stick around! I’ve got plenty of resources to help make your gluten-free life stress-free and full of good food.