Reading food labels for hidden gluten is one of the most important skills for anyone living with celiac disease, gluten intolerance, or non-celiac gluten sensitivity. While some products clearly contain wheat in their ingredients list, gluten can hide under dozens of obscure names that are easy to miss. A single overlooked ingredient can mean hours of discomfort or even intestinal damage for those with celiac disease. This step-by-step guide will teach you exactly what to look for on food labels so you can shop with confidence.
At GlutenSafe.io, we understand how overwhelming label reading can feel, especially when you are newly diagnosed. That is why we developed the free Gluten Safety app, which scans food products and flags potential gluten sources. But whether you use technology or rely on your own eyes, understanding the fundamentals of label reading is essential for food safety.
Understanding FDA Labeling Regulations
In the United States, the Food and Drug Administration requires that food labels identify the presence of eight major allergens, including wheat. Under the Food Allergen Labeling and Consumer Protection Act of 2004, if a product contains wheat, the word wheat must appear on the label, either in the ingredients list or in a Contains statement. This is helpful but not sufficient for those avoiding gluten, because gluten also comes from barley, rye, and sometimes oats — none of which are covered by the major allergen labeling law.
The FDA also established a rule in 2013 defining what gluten-free means on food labels. Products labeled gluten-free must contain fewer than 20 parts per million of gluten. This threshold was chosen because it is the lowest level that can be reliably detected using validated testing methods, and research suggests it is safe for the vast majority of people with celiac disease. When you see a certified gluten-free label, the product has typically been tested by a third-party organization to verify compliance.
Step-by-Step Label Reading Process
Follow this systematic approach every time you pick up a new product. With practice, it becomes second nature and takes only seconds. Using the gluten scanner from GlutenSafe.io can speed up this process considerably.
- Step 1: Check for a gluten-free certification seal from organizations like GFCO, CSA, or NSF
- Step 2: Read the Contains statement at the bottom of the ingredients list for wheat, barley, or rye
- Step 3: Scan the full ingredients list for any wheat-derived or gluten-containing ingredients
- Step 4: Look for advisory statements such as may contain wheat or processed in a facility that also processes wheat
- Step 5: Research any unfamiliar ingredients before consuming the product
- Step 6: When in doubt, contact the manufacturer directly for clarification
Hidden Gluten: Names You Need to Know
Gluten hides in food products under a surprisingly large number of names. Some are obvious variations of wheat, while others give no hint of their gluten content. Memorizing these terms is one of the most important steps in protecting your health.
Wheat-Derived Ingredients to Avoid
- Durum — a hard wheat variety used in pasta and couscous
- Semolina — coarsely ground durum wheat used in pasta and cereal
- Spelt — an ancient wheat species sometimes marketed as a healthier wheat alternative
- Kamut or Khorasan wheat — another ancient wheat variety
- Einkorn — the oldest known cultivated wheat
- Farro — an Italian term for certain ancient wheat species
- Graham flour — whole wheat flour named after Sylvester Graham
- Triticale — a hybrid of wheat and rye
- Wheat berries, wheat bran, wheat germ, wheat starch — all forms of wheat
Barley and Malt Ingredients
Barley is a gluten-containing grain that appears in many processed foods, often in the form of malt. Unlike wheat, barley is not covered by allergen labeling laws, making it even more important to read carefully.
- Malt, malt extract, malt flavoring, malt syrup, malt vinegar — all derived from barley unless otherwise specified
- Barley malt — used as a sweetener in many cereals and baked goods
- Brewer’s yeast — typically grown on barley and contains gluten unless labeled gluten-free
- Barley flour, barley flakes, pearl barley — all forms of barley
Surprising Products That May Contain Gluten
Beyond bread, pasta, and baked goods, gluten lurks in many products you might not suspect. Being aware of these hidden sources is essential for anyone committed to gluten-free living.
- Soy sauce — traditional soy sauce contains wheat; look for tamari labeled gluten-free
- Salad dressings — may contain malt vinegar, wheat-based thickeners, or barley malt
- Soup and broth — many canned and boxed soups use wheat flour as a thickener
- Seasoning mixes — anti-caking agents and fillers may contain wheat starch
- Processed meats — deli meats, sausages, and hot dogs may contain wheat-based fillers
- Candy and chocolate — barley malt is commonly used as a sweetener
- Medications and supplements — wheat starch is used as a binder in some pills and capsules
- Flavored chips and snacks — malt flavoring and wheat-based seasonings are common
- Imitation seafood (surimi) — typically contains wheat starch as a binder
- Beer and malt beverages — brewed with barley or wheat; choose dedicated gluten-free options
Understanding Advisory Statements
Advisory statements like may contain wheat or manufactured in a facility that also processes wheat are voluntary and not regulated by the FDA in the same way as allergen declarations. This means there is no standard threshold or testing requirement behind these warnings. The level of risk varies depending on the manufacturer’s practices. For people with celiac disease, these statements warrant caution. Many celiac organizations recommend contacting the manufacturer to ask about their specific cross-contamination controls.
Some manufacturers include advisory statements on products that have little to no actual risk of cross-contact, while others with genuine risk may choose not to include them. This inconsistency makes it challenging to rely solely on advisory statements. Building a list of trusted brands and contacting manufacturers directly can provide greater clarity and peace of mind.
Certified Gluten-Free Labels and What They Mean
Third-party certification provides an additional layer of assurance beyond the FDA’s gluten-free labeling rule. Several organizations offer gluten-free certification programs, each with their own standards and testing requirements.
- GFCO (Gluten-Free Certification Organization) — requires products to contain 10 ppm or less of gluten, stricter than the FDA standard
- CSA (Celiac Support Association) — requires products to test below 5 ppm of gluten
- NSF International — certifies products to the FDA standard of less than 20 ppm
- Beyond Celiac — endorses products meeting the FDA gluten-free standard
Tips for Safe Shopping
Building safe shopping habits takes time but becomes easier with practice. Here are strategies to make your gluten-free diet shopping trips more efficient and less stressful.
- Create a master list of safe brands and products you have already verified
- Shop the perimeter of the grocery store where naturally gluten-free foods like produce, meat, and dairy are located
- When trying new products, read the label in its entirety rather than scanning quickly
- Check labels every time you purchase a product, even familiar ones, as manufacturers occasionally change formulations
- Use the free Gluten Safety app to scan barcodes and quickly identify gluten-containing ingredients
- Buy certified gluten-free products when available for maximum assurance
International Label Reading Considerations
If you travel internationally or purchase imported foods, be aware that labeling laws vary significantly from country to country. In the European Union, all fourteen major allergens — including wheat, barley, rye, and oats — must be declared on food labels, which is actually more comprehensive than United States law. In Australia and New Zealand, oats must be declared if present, and the term gluten-free carries a stricter standard of no detectable gluten, compared to the 20 ppm threshold in the United States.
In some countries, labeling regulations may be less stringent or less consistently enforced. When purchasing imported products, exercise extra caution and consider contacting the manufacturer if you cannot verify the gluten status from the label alone. Learning a few key terms in other languages — such as trigo (wheat in Spanish and Portuguese), ble (wheat in French), and weizen (wheat in German) — can help you navigate foreign labels. The gluten scanner can be especially helpful when evaluating unfamiliar imported products.
Teaching Family Members to Read Labels
If you live with family members, roommates, or a partner, teaching them to read labels correctly is just as important as learning yourself. The more people in your household who understand how to identify gluten on labels, the safer your kitchen becomes. Start by sharing the list of hidden gluten names and walking them through the label reading process with a few sample products. Make it a collaborative effort rather than a burden, and express genuine appreciation when they help keep the kitchen safe.
Conclusion: Knowledge Is Your Best Protection
Reading food labels for hidden gluten is a skill that protects your health every day. By understanding FDA regulations, memorizing the many names gluten hides under, and following a systematic approach to label reading, you can shop and eat with confidence. For additional support, download the free Gluten Safety app from GlutenSafe.io to scan products and verify ingredients instantly. With the right knowledge and tools, gluten-free living becomes easier and safer with every shopping trip.