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Where does gluten hide? The Israeli guide to foods, ingredients and labels

Bread and pasta are obvious. But what about falafel from the stand, soy sauce, grandma’s soup or beer at the pub? A practical guide to hidden gluten in Israel and to reading labels.

29.10.2026 · 7 min read

First things first: where gluten comes from

Gluten is found in wheat (including spelt, semolina and freekeh – roasted green wheat), barley and rye, and in everything made from them – flours, starches, bran and malt. Under Israeli labelling regulations, oats are also included in the definition of gluten. The problem is that these ingredients also turn up in places you wouldn’t guess, and sometimes cross-contact during preparation brings gluten into food that should actually be free of it.

Israeli cuisine: what to watch out for

Many of the local favorites are based on rice, legumes, vegetables and meat – great if you eat gluten-free. But there are a few classic traps:

  • Schnitzel and anything breaded – breadcrumbs and flour. And even if there’s a gluten-free schnitzel, it’s important to check it wasn’t fried in the same oil.
  • Falafel – some recipes add flour or breadcrumbs to the mix, and at many stands the oil is shared with schnitzel, breaded eggplant or sambusak (fried filled pastries). And the pita it comes in is, of course, gluten.
  • Couscous, ptitim (Israeli pearl couscous), bulgur and freekeh – all made from wheat. Kubbeh (stuffed dumplings) is usually made from semolina or bulgur.
  • Soups and stews – pearl barley in chamin (a slow-cooked Shabbat stew) and in soups, soups thickened with flour, and soup and seasoning powders that may contain wheat.
  • Regular soy sauce – contains wheat. There are soy sauces labelled “gluten-free” and tamari made without wheat, so check the label.
  • Malt – usually made from barley, and found in breakfast cereals, sweets, malt drinks and some beers.
  • Beer – most beers are made from barley. There are beers labelled “gluten-free”, but at a bar, check which beer is actually being served.
  • Spices, sauces and marinades – spice blends, shawarma sauces, marinades and thick sauces may contain flour, soy sauce or wheat-based anti-caking agents.
  • “Surprise” pastries – malawach (flaky fried flatbread), jachnun (slow-baked rolled dough), bourekas (filled puff pastries) and lahoh (spongy Yemenite flatbread) are of course made from wheat. And with malabi (milk pudding) and other thickened desserts, it’s worth checking which starch was used.

Oats: not black and white

Oats themselves contain a protein called avenin rather than wheat gluten, and studies show that most people with celiac can eat them. The problem is that in the field, in transport and at the mill they very often get mixed with wheat and barley. So the standard recommendation is to choose only oats explicitly labelled “gluten-free” – and not to rely on “100% oats” or “organic”.

A minority of people with celiac also react to pure oats. If you’re adding them to your diet, it’s best to do so in coordination with your doctor or dietitian and to watch for symptoms.

Passover and holidays: matzah is not “gluten-free”

Regular matzah is made from wheat flour, and so are matzah meal and matzah crumbs – which go into kneidlach (matzah balls), patties, cakes and coatings over Passover. In other words, “kosher for Passover” does not mean “gluten-free”. On the other hand, during Passover there are many products on the market based on potatoes, corn starch or nuts, and there are also special matzahs labelled “gluten-free”. For halachic (Jewish law) questions about gluten-free matzah, it’s worth consulting a rabbi.

Other holidays call for attention too: sufganiyot (doughnuts) at Hanukkah, hamantaschen at Purim, challah on Shabbat and Rosh Hashanah, and chamin stews with barley. Family meals are also when it’s easiest to run into cross-contact – the same spoon in the salad and the couscous, or challah crumbs on the table.

💡 Going to a holiday meal? Offer to bring a dish or two you know are safe, and serve yourself from them first – before the spoons start wandering between the pots.

How to read a label in Israel

Under the Public Health Regulations on gluten labelling, food may be labelled “gluten-free” if its gluten level does not exceed 20 parts per million, and if it was produced under proper manufacturing conditions with steps taken to prevent contamination. This is the same threshold used in the European Union and the United States. Conversely, food containing gluten above this threshold must state in the ingredients list the grain the gluten came from, along with the words “contains gluten”.

And what about “may contain gluten” or “produced in a facility that processes gluten”? This is a warning the manufacturer chooses to add, and as far as we could tell, the regulations don’t define or require it. What this means: a product without this warning isn’t necessarily clean, and a product with it isn’t necessarily contaminated. Most professionals recommend that people with celiac prefer products explicitly labelled “gluten-free” and treat the warning with caution.

  • Look for the words “gluten-free” (in Hebrew: ללא גלוטן, “lelo gluten”) – this is the labelling defined in the regulations
  • Read the ingredients list: wheat, barley, rye, oats, spelt, semolina, malt, bran
  • Watch for “contains gluten” (מכיל גלוטן) labelling and “may contain” warnings
  • Re-check familiar products too – recipes and production lines change

You’re not alone: where to get help

Israel has celiac associations and organizations, including the Israeli Celiac Association and the Celiac Rights Organization, which provide information, meetups, support for families and advocacy for rights. The Kol Zchut website (an Israeli rights information site) brings together the relevant rights and points you to the right bodies. A clinical dietitian at your health fund (kupat cholim) is a great resource for questions about products and menus, and a gastroenterologist for any medical question.

And for the question “Where are we eating today?” – there’s “Bli Pirurim”. Our tags are based on the places’ own declarations, so with celiac it’s always worth checking with the staff. But at least you’ll know where to start.

FAQ

What’s the difference between “gluten-free” and “contains no gluten ingredients”?

“Gluten-free” is a label defined in the regulations that requires a level of up to 20 parts per million and proper manufacturing conditions. “Contains no gluten ingredients” only means there’s no gluten in the recipe, with no commitment regarding cross-contact during production.

Are rice, corn and potatoes safe?

In their natural state they’re gluten-free. The risk comes from processing and preparation – seasoning blends, coatings, frying in shared oil, or production in a facility that processes wheat. For processed products, look for a “gluten-free” label.

Can I drink beer?

Most beers are made from barley and contain gluten. Choose beers explicitly labelled “gluten-free”, and at a bar make sure that’s the beer you’re being served.

Are oats labelled “gluten-free” suitable for everyone with celiac?

For most people, yes, but a minority also react to pure oats. It’s best to add them to your diet in coordination with a doctor or dietitian and to watch for symptoms.

Sources

General information only – not medical advice. For personal questions, talk to your doctor or a dietitian.

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