Wheat allergy affects about 2 million American adults, according to a 2019 national survey led by Ruchi Gupta at Northwestern. In children the outlook is good. A Johns Hopkins study found that about 65% of wheat-allergic children had outgrown it by age 12.
Bread, pasta, and crackers are easy to spot. One of the most common surprises is a condiment many people think of as a soybean product: soy sauce.
What Is Soy Sauce, Exactly?
Traditional brewed soy sauce is made by fermenting soybeans and roasted wheat with salt and a mold culture. The standard Japanese style uses roughly equal amounts of soybeans and wheat. The wheat adds sweetness and aroma, and it is a full partner in the recipe.
Tamari, a related Japanese sauce, is traditionally made with little or no wheat, which is why it is often suggested as a substitute. Some tamari brands do include wheat, though. Kikkoman's US tamari, for example, lists "Contains: Soy, Wheat," so the label is the only reliable guide.
Where Wheat Hides
- Soy sauce and the sauces built on it. Teriyaki, hoisin, ponzu, stir-fry sauces, and many marinades start with soy sauce or include wheat flour.
- Seitan. This popular meat substitute is made from wheat gluten.
- Grains with other names. Couscous, bulgur, farro, semolina, durum, spelt, einkorn, emmer, and Kamut are all wheat.
- Breaded and battered foods. Panko, tempura batter, and most fried coatings use wheat flour.
- Soups, gravies, and sauces. A roux made from flour and fat thickens many soups and gravies.
- Imitation crab and processed meats. Surimi, hot dogs, and some deli meats may contain wheat starch.
- Beer and ale. Many beers are brewed with wheat, and wheat beers are made mostly from it.
- Candy. Many licorice products are made with wheat flour.
- Play dough. FARE flags this for young children, who tend to put their hands in their mouths.
Why It's So Easy to Miss
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The name suggests something else. "Soy sauce" names only one of its two main ingredients. (Buckwheat goes the other direction: despite the name, it is unrelated to wheat.)
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Wheat has many relatives. Under FDA's allergen labeling guidance, "wheat" covers every species in the Triticum genus, including spelt, durum, einkorn, emmer, Khorasan, and triticale. Packaged foods must declare these as wheat, but a restaurant menu calling something "ancient grain" or "farro" may leave that out.
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"Gluten-free" and "wheat-free" are different claims. US rules let a gluten-free food include wheat ingredients that have been processed to remove gluten, such as some wheat starches, as long as the finished food stays under 20 parts per million of gluten. The label must still declare wheat, with a note explaining it was processed to meet gluten-free rules. The gluten-free standard was written with celiac disease in mind. Someone with a wheat allergy reacts to a wider set of wheat proteins, so the wheat on that label still matters.
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Three different conditions get lumped together. Wheat allergy is an immune reaction to wheat proteins and can cause hives, vomiting, or anaphylaxis. Celiac disease is an autoimmune condition triggered by gluten that damages the small intestine. Non-celiac gluten sensitivity causes symptoms without an allergy or autoimmune reaction. The ACAAI has a good overview. Each one calls for a different level of caution, so restaurant staff and food makers may be planning for a different condition than yours.
A Rare Twist: Wheat Plus Exercise
Some people react to wheat only when they exercise within a few hours of eating it. This condition, called wheat-dependent exercise-induced anaphylaxis, is rare and often linked to a wheat protein called omega-5 gliadin. Alcohol and anti-inflammatory painkillers such as ibuprofen can also act as triggers. If you have had unexplained reactions during or after a workout, it is worth raising with an allergist, who can order a specific blood test.
How to Protect Yourself
- Ask for wheat-free tamari or a coconut aminos substitute at sushi and Asian restaurants, and confirm the label if you can.
- Ask how fried foods are coated, and whether the fryer is shared with breaded items.
- Read gluten-free labels all the way through. Look for wheat in the ingredient list or the "Contains" line.
- Learn the other names for wheat, especially spelt and farro, which are sometimes marketed as alternatives.
- Use ForkSure for a quick check of a dish or package. ForkSure flags wheat as one of the Big 9.
The Bottom Line
Soy sauce is a good reminder that a food's name tells only part of the story. Wheat is one of the most widely used ingredients in the world, and it turns up in sauces, coatings, grains, and drinks that sound like they have nothing to do with bread. Reading the full label, asking about sauces and coatings, and knowing the difference between gluten-free and wheat-free will cover most situations.
Stay safe, and when you need help, scan it with ForkSure.