How to Read Food Labels for Gluten
For those on a gluten-free journey, mastering the art of label reading is essential. The grocery store becomes a labyrinth of choices for anyone on a gluten-free diet. Whether due to celiac disease, non-celiac gluten sensitivity, or a personal choice to eliminate gluten, knowing how to decipher food labels is key. Reading food labels can be challenging; one must be ready to identify not only gluten but also other potentially harmful ingredients in processed foods.
Why Reading Labels Matters
Gluten is a protein found in wheat, barley, and rye. It can cause serious health issues for those with celiac disease and can trigger symptoms in people with gluten sensitivity. Unfortunately, gluten can hide in many processed foods, making label reading essential. Click here to learn more about gluten.
The easiest way to identify gluten-free products is to look for a “gluten-free” label. This label means the product contains less than 20 parts per million (ppm) of gluten, which is generally safe for most people with gluten-related disorders. The label could be on the front or on the back of the product.
Check the Ingredient List
Scan the ingredient list for obvious sources of gluten such as wheat, barley, and rye. Be aware of less obvious ingredients like malt (from barley) and brewer’s yeast.
Identify Hidden Sources of Gluten
Gluten can be hidden in ingredients like modified food starch, hydrolyzed vegetable protein, and certain flavorings. Familiarize yourself with these terms to avoid accidental gluten consumption.
Watch for Cross-Contamination Warning
Some labels include warnings like “may contain wheat” or “processed in a facility that also processes wheat.” These products may not be safe for those with severe gluten sensitivity or celiac disease. Click here to learn why it is important to prevent gluten cross-contamination.
Understand Gluten-Free Certifications
Products with certifications from organizations like the Gluten-Free Certification Organization (GFCO) have undergone rigorous testing to ensure they meet strict gluten-free standards. Below are some examples of what gluten-free labels might look like on a product.
Common Ingredients to Avoid
When scanning food labels for gluten, it’s important to know that gluten can hide in many ingredients, even those that might not seem obvious. While some sources of gluten, like wheat, are easy to recognize, others are more disguised. Here are some common ingredients to look out for that often indicate the presence of gluten:
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Reading food labels for gluten can be challenging, but with practice, it becomes second nature. When you first begin your gluten-free journey, allow extra time for food shopping so you can read the labels. By following these steps and staying informed, you can confidently navigate the grocery store and make safe choices for your gluten-free diet.
Once you get the hang of reading labels, you can enjoy gluten-free versions of your favorite comfort foods, like this delicious gluten-free chicken fried steak and gravy.
From my happy, healthy home to yours,
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