5 Sneaky Sources of Gluten During the Holidays (And How to Replace Them)
The holidays can be a challenge to those who must avoid gluten in their diet. Whether you're a gluten-sensitive senior attending a gathering at someone else's home or a senior who's hosting an event for people with known sensitivities, gluten seems to have a way of slipping into the most seemingly innocuous foods.
Below are some of the more common "gotcha" food items frequently served during the holidays. To help seniors avoid potential issues, we've also listed some safe substitutions and/or ideas on how to choose only the gluten-free versions of these foods for the holidays.
1. Gravies/Sauces
Potatoes are a staple of almost every holiday meal. They're also frequently served with some type of gravy or savory sauce. However, many packaged/canned gravies and sauces have been thickened with wheat flour. For those who love gravy on their potatoes (and who doesn't?), it's important to read the labeling on gravy/sauce packaging to make sure they're free from gluten. Another alternative is to go online and find a gluten-free recipe like the one here.
2. Meat and Poultry
Self-basting or seasoned meats and poultry often contain hydrolyzed wheat protein. Deli meats and processed lunch meats, which are frequently served at New Year's events and other casual gatherings, may also contain gluten. Always check the label on meats and poultry to make sure they're gluten-free. If the labeling doesn't say either way, ask the butcher of the meat department to review the labeling.
After selecting a cut of meat that's free from gluten, look online for a gluten-free basting sauce, or ask your grocer if they carry a ready-made, gluten-free BBQ sauce or marinade. For cold cuts, some brands (like the ones below) are known for carrying gluten-free options perfect for holiday meals. Be sure to read the labels to make sure they're gluten-free versions.
- Butterball
- Buddig Original
- Applegate Natural & Organic
- Jennie-O
- Land O'Frost
3. Salad Dressings
Thickening agents, malt vinegar, blue cheese, and soy sauce are just a few of the ingredients commonly found in salad dressings that may contain gluten. Salad is such a healthy option to add to any meal that it's worth taking the time to make a homemade gluten-free salad dressing or perform a bit of sleuthing to find a delicious ready-made salad dressing that's also gluten-free.
Some brands that offer gluten-free options include:
- Primal Kitchen
- Skinnygirl
- Annie's
- Newman's Own
- Marie's
- Ken's Foods
4. Herbal and Flavored Teas
A classic sign of hospitality is to offer a hot beverage to guests after they come in from the cold. Of course, most people wouldn't think serving herbal or flavored tea might cause an issue, but some of them contain gluten by way of barley, wheat, or malt additives.
In general, black, white, and green teas don't contain gluten, so they should be a safe option (always check the label before serving).
Both hot chocolate and hot apple cider are popular wintertime beverages. They're also naturally gluten-free, although it's a good idea to always check the labeling to determine the risk of cross-contamination from other products processed on the same equipment.
5. Potato Chips
Serving potato chips is very popular for casual holiday get-togethers. While potatoes are naturally gluten-free, some seasonings used to enhance the flavor of potato chips do contain gluten. Always check the label before serving potato chips, especially if they contain seasoning. Popcorn is another option that many people like, although again, it's important to check the labeling to make sure any added popcorn seasonings are gluten-free.
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