At times it can be hard to find sauces that are safe for people with Celiac Disease to eat. Many commercially produced sauces and condiments contain gluten and are off limits for a gluten free diet.
There are certain brands and companies, however, that have recognized the need for gluten free products and made these sauces more readily available for consumers. Featured in this article are:
- gluten free soy sauce
- gluten free teriyaki sauce
- gluten free Worcestershire sauce
- gluten free BBQ sauce
Gluten Free Soy Sauce
Soy sauce is a common sauce used in Asian dishes such as fried rice and lo-mien.
Most commercial soy sauces are made from a mixture that is half wheat and half soy combined with yeast. This mixture is then fermented, either by aging or by cooking.
Gluten free soy sauce can be made using only soybeans, rather than the half and half mixture, creating soy sauce that people with Celiac can eat. This is called Tamari.
The following gluten free soy sauces are readily available.
- San-J Tamari Organic Soy Sauce
- Hy-Vee Brand Soy Sauce (available in the Mid-Western United States)
- Kari-Out Gluten Free Soy Sauce (offers single serving packets)
Gluten Free Teriyaki Sauce
Teriyaki sauce is a sweet sauce used as a sauce or marinade for meats and vegetables.
Teriyaki sauce is made by combining soy sauce, saki (in traditional teriyaki) and sugar or honey. this mixture is then cooked and reduced to the desired consistency.
Gluten free teriyaki sauce can be made using gluten free soy sauce. Some brands to look for include:
- Premier Japan Teriyaki Sauce
- Seal Sama Teriyaki Sauce
- San-J Teriyaki Sauce
Gluten Free Worcestershire Sauce
Worcestershire Sauce is a commonly used sauce in many foods. It is sometimes referred to as fish sauce, due to the use of anchovies in making the sauce.
Gluten free Worcestershire sauce is hard to find due to the use of malt vinegar in most commercial brands.
Lea & Perrins brand Worcestershire Sauce is listed as being suitable for gluten free diets, but makes no claims to being gluten free. It is the common standard for gluten free Worcestershire sauce, though it may not be suitable for all sensitivities.
There are many recipes available online for making your own gluten free Worcestershire sauce, which may prove to be the easier alternative.
Gluten Free Barbecue Sauce
Many commercially available BBQ sauce contain Worcestershire Sauce and certain artificial smoke flavorings that contain gluten.
There are gluten free barbecue sauces available, such as:
- Sweet Baby Ray’s
- Montgomery Inn
- Some Kraft Brands
- Annie’s Natural (Most of Annie's products are made in a plant that also manufactures wheat products. Check each label carefully before purchasing.)
When shopping for a gluten free diet, it is important to remember that most companies make several variations of the same sauce. Make sure to read the label of any brand you choose to ensure that you are buying the gluten free version. It is also important to note that recipes change often. Please remember to check the labels of every product purchased to ensure it's gluten free status.
Marissa Carter - Marissa is a Gluten Free Foodie, Freelance Writer, Homeschool Mom, Non-Profit Owner...Trying to do it all at once and loving every ...
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