The Beginner's Guide to Gluten Free Condiments & Sauces Food Online Australia

23 Sep ,2024

The Beginner's Guide to Gluten Free Condiments & Sauces

When first diagnosed with Coeliac Disease, it can be a minefield trying to figure out if every sauce you want to consume is gluten free.

Identifying gluten culprits is quite simple with bread, pasta, cakes, pizza etc.. as one just simply looks out for gluten free flours in the ingredients.

But what happens when you order a plate of hot chips or wedges at a cafe, only to dip them in to a gluten-laden ketchup, BBQ or aioli? How on earth would you know?

Read on to get the low down on how to identify gluten free options without freaking out after the fact!

How to Detect Gluten Free Sauces & Condiments

There are many common gluten free sauces and condiments out there in Aussie supermarkets. As a general rule, consider those listed below to be gluten free:

Tomato sauce & ketchup (usually gluten free)
Mayonnaise
British Salad Cream
Wholegrain Mustard
Dijon Mustard
Balsamic Vinegar
Tamari soy sauce labelled 'gluten free'
Some sweet chilli sauces
Cranberry sauce
Horseradish
Most jams & marmalades
Pickles & relishes
Hot sauce

It's a safe bet to assume that the above sauces & condiments are gluten free, but it's always a good idea to check to be sure. Sometimes, presumably 'safe' gluten free products will have a 'may contain' statement on their packaging, in which case, it's a good idea to err on the side of caution and avoid consuming these products - always read the labels before making your purchase.

When supermarket shopping, always check the Health Food aisle and read the labels of any sauces, as some may not necessarily be gluten free by default just because they are in this section of the supermarket.

It's often easy to fall into the trap of assuming all products in the Health Food aisle are safe due to the presence of 'egg free', or 'dairy free' statements and the like, so it's always best to check for a gluten free statement specifically.

Condiments & Sauces to be Weary Of

Sauces and condiments which contain gluten include:

Soy sauce
Vegemite
Marmite
Some salad dressings - click here for a gluten free one
Tartare sauce – some products contain wheat flour, others are gluten free.

Soy sauce is one to be particularly carful of; unless it is specifically marked gluten free, always assume it contains gluten.

General Advice for Newly Diagnosed Coeliacs

Enjoy a range of gluten-free sauces and condiments by keeping these tips in mind:

Always Check Ingredients: Avoid products that list wheat, rye or barley. Common culprits, as mentioned above, include soy sauce (unless labelled gluten free), malt vinegar, and certain thickeners.
Read Labels Carefully: Look for products which specifically state "gluten-free" on packaging. This is the most reliable indicator.
Look for Gluten Free Certification Symbols Gluten-Free Symbols: The Coeliac Endorsement logo verifies that a product has been tested and certified gluten-free under strict protocols. You can see a database of products certified by Coeliac and gluten free endorsement standards here.
Research Gluten Free Brands: Some brands specialize in gluten-free only options. Click here to see them.
Consider Homemade Options: Make your own sauces and condiments. This way, you can control the ingredients.
Contact Manufacturers: If unsure, reach out to food companies to clarify if a product contains gluten or not.