Well, the only thing I can recommend is to keep anything you put into your mouth as natural as possible. I too have a problem with gluten. Did you know that gluten is even put on the envelopes when you lick them? Gross.
Back to your point, be very careful for any sauces. I don't really go out to eat, because alot of seasonings contain gluten. I eat pretty much leaner meats and veggies. Of course, rice, potatoes. But it is a bit difficult.