Amount matters--1g is not 10g. Most people will not react to those incidental amounts, but avoiding storebought soups and sauces is wise for other reasons. IME homemade versions may seem laborious but harboring doubts about commercial food wastes more brain power in the long run.
The hardest part about nutrition is isolating variables--anyone who is content with how they feel and look should carry on, anyone who isn't should try adjusting things and grain allergens are definitely near the top of that list.
Lots of: urban hiking, cycling, sprinting
Lots of: fresh meat, seafood, eggs, organs, tubers, starch fruits, vegetables, meat fat, dairy fat, oil fruits
Some: cured meat, dairy protein, sweet fruits, rice, pulses, tree nuts, oil seeds
Minimal: soy, refined proteins, sugar, liquid carbohydrate, grains, refined oils, peanuts