If you’ve ever stood in a grocery aisle squinting at a label, wondering “Wait…what exactly are ‘natural flavors’?” — you’re not alone. Living with food allergies or following the Autoimmune Protocol (AIP) means you probably know the obvious culprits: gluten, dairy, soy, nuts, eggs. But allergens and irritants have a sneaky way of showing up where you least expect them.

Let’s take a closer look at where hidden allergens often live — and how you can avoid them.

Sauces and Dressings: The Sneaky Suspects

Condiments are small but mighty, and they can easily derail an allergen-friendly lifestyle. Soy sauce, for example, almost always contains both soy and gluten. Teriyaki is no better. Creamy dressings like ranch, Caesar, or blue cheese are typically full of dairy, eggs, and sometimes even gluten as a thickener. And those mysterious “natural flavors” on labels? They can legally include derivatives from common allergens.

Quick tip: Keep it simple. Olive oil, lemon juice, and fresh herbs make a safe and flavorful alternative. Or choose brands that clearly label themselves allergen-free.

Packaged Foods: When the Fine Print Hides the Truth

A product can claim to be “gluten-free” or “allergen-friendly,” yet still contain ingredients that trip you up. Some common traps include:

• “Natural flavors” and “spices” — vague terms that can hide gluten, soy, or MSG.

• Processed meats — deli slices and sausages often contain fillers made with wheat or dairy.

• Snack foods — chips and bars may be gluten-free but dusted with dairy powders or produced on shared equipment.

Quick tip: Don’t just skim the bold allergen statement. Always read the full ingredient list.

Cross-Contamination: The Invisible Ingredient

Even when a food looks safe on paper, cross-contact during manufacturing can cause problems. Shared equipment often processes wheat, nuts, or soy alongside “allergen-free” items. In bakeries, airborne flour dust can settle on everything. And “made without gluten” isn’t the same as “certified gluten-free.”

Quick tip: Look for “certified gluten-free” or “made in a dedicated facility” for extra peace of mind.

Why This Matters for AIP

On the Autoimmune Protocol, you’re not just avoiding gluten and dairy — you’re also eliminating eggs, nuts, seeds, legumes, and nightshades. That means hidden allergens aren’t just inconvenient, they can slow or even reverse the healing progress you’re working so hard to achieve. Transparency isn’t just nice to have; it’s essential.

Our Promise: Simplicity You Can Trust

At Eat G.A.N.G.S.T.E.R., we built our baking mixes on the belief that food should be both safe and joyful. That’s why our mixes are:

• 100% AIP-compliant

• Free from the top eight allergens

• Made only with whole-food ingredients like tiger nut, cassava, and carob

No fillers, no gums, and no vague “natural flavors.” Just clean ingredients you can count on.

The Takeaway

Hidden allergens are everywhere, but with awareness and careful label reading, you can take back control. Always read labels, ask questions, and support brands that are transparent about what goes into their food.

Because food should never cause anxiety — it should give you joy. 💛