Track Gluten Sensitivity & Find Hidden Wheat
Last reviewed: 7 May 2026
Bloating after bread? Fatigue after pasta? Brain fog you can't explain? Gluten sensitivity affects millions, yet it's often dismissed. NutraSafe tracks your gluten intake and symptoms to help you identify whether gluten is your issue - and how much you can tolerate.
Coeliac Disease vs Gluten Sensitivity
It's important to understand the difference before tracking:
| Coeliac Disease | Non-Coeliac Gluten Sensitivity | |
|---|---|---|
| What it is | Autoimmune disease - gluten triggers immune attack on intestine | Intolerance - symptoms without intestinal damage |
| Diagnosis | Blood test + intestinal biopsy | Exclusion diagnosis (rule out coeliac first) |
| Intestinal damage | Yes - villous atrophy | No |
| Gluten tolerance | Zero - even trace amounts cause damage | May tolerate small amounts |
| UK prevalence | ~1% (many undiagnosed) | Estimated 6-10% |
⚠️ Get Tested for Coeliac First
Before going gluten-free, get tested for coeliac disease. The test requires you to be eating gluten. If you go gluten-free first, the test won't work. Ask your GP for a coeliac blood test if you suspect gluten issues.
Gluten Sensitivity Symptoms
Symptoms can occur hours to days after eating gluten, making the connection hard to spot without tracking.
Where Gluten Hides
Obvious sources like bread and pasta are easy to avoid. These hidden sources catch people out:
🥫 Soy Sauce
Traditional soy sauce contains wheat. Use tamari (check it's gluten-free) instead.
🌭 Sausages
Most UK sausages use wheat rusk as filler. Check ingredients or buy gluten-free versions.
🍺 Beer & Lager
Made from barley. Some gluten-free beers available, or stick to cider/wine.
🥣 Gravies & Sauces
Flour is used as thickener. Bisto and most gravies contain wheat.
🍟 Chips (Pub/Takeaway)
Often fried in same oil as battered fish. Cross-contamination risk.
🥫 Soups
Many tinned and packet soups use wheat as thickener. Check labels.
🍫 Some Chocolates
Wafer, biscuit, or malt ingredients. Plain chocolate usually safe.
🥗 Salad Dressings
Some use wheat-based thickeners or malt vinegar. Check ingredients.
Safe Naturally Gluten-Free Foods
🍚 Rice
All varieties safe. Watch out for flavoured rice with sauces.
🥔 Potatoes
Naturally gluten-free. Careful with chips/processed forms.
🌽 Corn/Maize
Corn flour, polenta, tortillas (check labels).
🥩 Plain Meat/Fish
Unprocessed meat and fish are gluten-free. Avoid breaded/battered.
How to Track Gluten Sensitivity
1. Log Everything (Including Hidden Sources)
Scan barcodes with NutraSafe. The app flags wheat, barley, rye, oats (unless certified GF), malt, and gluten-containing additives. Don't forget sauces, seasonings, and drinks.
2. Track Symptoms with Timing
Log symptoms when they occur, noting:
- What symptoms (bloating, fatigue, brain fog, etc.)
- Severity
- When they started relative to eating
3. Try an Elimination Period
Go strictly gluten-free for 3-4 weeks. Track your symptom baseline. If symptoms improve significantly, gluten is likely a factor.
4. Reintroduce Carefully
After elimination, reintroduce gluten and monitor. If symptoms return, you've confirmed sensitivity. Track how much triggers symptoms - some people tolerate small amounts.
💡 The Gluten vs FODMAP Question
Some "gluten sensitivity" is actually fructan sensitivity - fructans are FODMAPs found in wheat. True gluten sensitivity would also react to barley and rye. If wheat bothers you but you're fine with barley, consider FODMAP tracking.
Track Your Gluten Sensitivity
Scan foods for hidden gluten. Log symptoms. Discover your tolerance level. Free to download.
Get NutraSafe on the App StoreRelated Guides
Always check the label. NutraSafe helps you spot potential triggers and track reactions — but ingredients change and cross-contamination varies by batch. The packaging is your source of truth.