Reading Labels: A Masterclass

Reading labels becomes second nature eventually. But when you’re newly diagnosed, the grocery store feels like navigating a minefield.

Here’s everything I wish someone had told me about labels.

The Basics: What Contains Gluten

Gluten is a protein found in:

• Wheat (and all its varieties: durum, semolina, spelt, kamut, farro, einkorn)
• Barley (and malt, which is made from barley)
• Rye
• Triticale (a wheat-rye hybrid)

Oats are naturally gluten-free but are usually contaminated from processing. Only certified GF oats are safe.

Reading Ingredients Lists

The ingredients list is your first stop.

Obvious Gluten

Easy to spot:

• Wheat
• Wheat flour
• Barley
• Rye
• Malt
• Brewer’s yeast

Less Obvious Gluten

Requires knowing the terminology:

• Malt extract, malt syrup, malt flavoring: barley-derived
• Hydrolyzed wheat protein: wheat
• Seitan: pure wheat gluten
• Soy sauce (unless labeled GF): contains wheat
• Teriyaki sauce: usually contains soy sauce
• Bulgur, couscous: wheat
• Semolina, durum: wheat types
• Farina, farro: wheat
• Graham flour: wheat
• Kamut, spelt, triticale: wheat relatives

Usually Safe (But Check)

These commonly cause confusion:

• Maltodextrin: usually corn-derived in the US, safe
• Modified food starch: if wheat, must be declared; usually corn
• Caramel color: safe
• Glucose syrup: safe even if wheat-derived (processing removes gluten)
• Dextrose: safe
• Distilled vinegar: safe (distillation removes gluten)

Natural Flavors

“Natural flavors” is a gray area. They rarely contain gluten, but technically could. If a product contains wheat, US law requires it to be declared. So if you see “natural flavors” without a wheat allergen statement, it’s almost certainly safe.

Allergen Statements

US law (FALCPA) requires the top 8 allergens to be declared:

• Milk
• Eggs
• Fish
• Shellfish
• Tree nuts
• Peanuts
• Wheat
• Soybeans

Important: This only covers wheat, not barley or rye.

Where to Find It

Usually after the ingredients list:

“Contains: Wheat, Milk, Soy”

If wheat is in the product, it must be declared here (or in the ingredients list as “wheat”).

What It Doesn’t Cover

• Barley and rye (not in the top 8)
• Cross-contamination during manufacturing

You must still read ingredients for barley and rye.

”May Contain” Statements

You’ll see:

• “May contain wheat”
• “Made in a facility that processes wheat”
• “Made on shared equipment with wheat”

These are voluntary. They’re about cross-contamination risk, not ingredients.

How to Interpret

“Made in a facility that processes wheat”: The factory handles wheat somewhere. Risk is relatively low but not zero.

“Made on shared equipment”: Your product uses the same equipment as wheat products. Higher risk.

“May contain”: The company thinks there’s a real possibility of contamination.

Different People, Different Thresholds

Some celiacs eat products with “may contain” statements. Others avoid them entirely.

My approach:

• “Made in a facility”: usually okay
• “Shared equipment”: depends on the product and how I’m feeling
• “May contain”: I usually avoid

This is personal risk tolerance. You’ll develop your own threshold.

”Gluten-Free” Labels

Under FDA regulations, “gluten-free” means:

• Less than 20 parts per million (ppm) of gluten
• No gluten-containing ingredients

What This Means

20 ppm is considered safe for most celiacs. This is a trace amount, not visible, not tasteable.

Who Enforces It?

The FDA. Companies that label products GF must comply. The system isn’t perfect, but it’s generally reliable.

Certified GF vs. Self-Labeled GF

Certified GF (GFCO, NSF, etc.): Third-party verification. Testing and audits. Usually stricter standards (GFCO is 10 ppm).

GF label without certification: Company’s own claim. Must still meet FDA 20 ppm standard but no third-party verification.

Both are generally safe. Certification provides extra assurance, especially for products where cross-contamination risk is higher.

Label-Reading Flow

My process:

1. Check the allergen statement: If it says “Contains: Wheat,” put it back.

2. Scan ingredients for obvious gluten: Wheat, barley, rye, malt.

3. Check for oats: If present, are they certified GF?

4. Note advisory statements: “May contain” etc. Decide based on your threshold.

5. Look for GF label: If present, additional assurance.

This takes seconds once you’re practiced.

Products That Often Trip People Up

Soy Sauce

Regular soy sauce contains wheat. Need GF tamari or coconut aminos.

Malt Vinegar

Barley. Not safe. Use other vinegars.

Some Oats

Contaminated unless certified GF.

Candy

Some contains malt, wheat starch, or barley malt flavoring. Read carefully.

Beer

Barley. Regular beer is not safe. Need specifically GF beer made from GF grains.

Communion Wafers

Obviously. (See our faith section for solutions.)

Medications and Supplements

Gluten can be used as a binder. Check with pharmacist or manufacturer.

Imitation Crab

Often contains wheat as a binder.

French Fries

Plain potatoes are fine, but some frozen fries and restaurant fries are coated with wheat.

Soup and Gravy

Flour is a common thickener. Check labels on canned soup.

Spice Blends

Some contain wheat as an anti-caking agent. Check or use pure spices.

When Labels Change

Products can change formulations. Something that was safe might not be anymore.

Periodically re-read labels on products you buy regularly, especially after:

• Package redesign
• “New and improved” messaging
• Different sizing or version

Building Your Safe List

Over time, you’ll develop a list of products you know are safe. This makes shopping faster.

Keep a note on your phone:

• Safe products you buy regularly
• Products you’ve verified by calling the company
• Things to avoid

When in Doubt

If you can’t tell from the label, contact the company:

• Most have customer service numbers
• Many have email contact
• Many can tell you about their GF protocols

I’ve called companies many times. Most are helpful.

The Learning Curve

Reading labels is overwhelming at first. Every grocery trip takes forever.

It gets faster. After a few months, you scan labels in seconds. You know what to look for. You have your safe products.

Be patient with yourself in the beginning. The skill develops.