Becoming a Label Expert
Reading food labels is a core skill for gluten-free living. Every new packaged product requires a scan of the ingredient list, and sometimes the allergen statement, to verify it's safe. This guide teaches you how to do that efficiently and reliably.
The US Labeling System for Gluten
The FDA requires that any product labeled "gluten-free," "free of gluten," "no gluten," or "without gluten" must contain less than 20 parts per million (ppm) of gluten. Products labeled GF are not required to have certification, but the 20 ppm threshold is legally binding.
Key FDA rule: If a product contains wheat and is labeled GF, the wheat must be processed to remove gluten below 20 ppm.
The EU has similar requirements (EC 41/2009) with the same 20 ppm threshold for GF labeling.
What to Look for on Ingredient Lists
Direct Gluten Sources (Always Avoid)
- Wheat, wheat flour, whole wheat, white wheat
- Wheat starch (unless labeled GF)
- Wheat germ, wheat bran
- Bread crumbs, cracker meal, panko (unless GF-labeled)
- Barley, barley flour, barley malt
- Malt, malt extract, malt flavoring, malt vinegar
- Rye, rye flour
- Triticale
- Spelt, kamut, farro, emmer, einkorn, durum
- Semolina, farina
- Couscous, bulgur
Disguised Gluten (Check Carefully)
- Natural flavors: Can occasionally contain wheat-derived compounds. In the US, if natural flavors include a major allergen (wheat), it must be disclosed. Check or contact manufacturer.
- Modified food starch: The source must be listed in the US if from wheat ("modified wheat starch"). If just "modified food starch" with no source, it's typically corn in the US.
- Hydrolyzed vegetable protein (HVP): Can be wheat-based. Check the source.
- Soy sauce: Usually brewed with wheat. Use a soy sauce or tamari labeled gluten-free. See Is Soy Sauce Gluten-Free?.
- Malt: From barley unless otherwise specified.
The Allergen Statement
US law requires manufacturers to declare the top 8 allergens (recently expanded to 9), including wheat, on the label. This appears as:
- In the ingredient list: "wheat" in bold or "whole wheat flour"
- After the ingredient list: "Contains: wheat"
Important: The allergen statement lists WHEAT only, not barley or rye. A product that says "Contains: No Major Allergens" may still contain barley malt.
Cross-Contamination Statements
You may see statements like:
- "May contain traces of wheat"
- "Manufactured in a facility that also processes wheat"
- "Made on shared equipment with wheat products"
These are voluntary disclosures. For celiac disease, these advisory statements indicate potential cross-contamination and the product may not be safe. For gluten sensitivity, you may be able to tolerate low cross-contamination products — assess individually.
GF Certifications to Trust
GFCO (Gluten-Free Certification Organization)
A third-party certification program. GFCO requires starting ingredients and finished products to test below the gluten-free threshold of the country of sale or 10 ppm, whichever is lower (GFCO). Third-party audited. The logo is a crossed grain symbol with "GF" and "GFCO" below.
NSF Gluten-Free
NSF certified gluten-free products must contain no more than 15 ppm gluten, which is stricter than the FDA limit of less than 20 ppm (NSF).
Certified Gluten-Free by GFFS
The Gluten Free Food Service certification.
"Gluten-Free" Without Certification
A manufacturer can label a product GF without third-party certification. This is legal. In the United States, any food labeled gluten-free must contain less than 20 parts per million of gluten, certified or not (FDA, Gluten and Food Labeling). Certification adds a third-party check.
Practical Label Reading Process
- Check the allergen statement first: if "Contains: Wheat" is listed, stop — it contains gluten.
- Scan the ingredients for barley, malt, and rye (not covered by allergen statements for these).
- Check for a GF certification logo.
- If uncertain about an ingredient, look it up or contact the manufacturer.
When Ingredients Are Ambiguous
If you're uncertain about an ingredient, contact the manufacturer directly. Most have customer service lines or email addresses on the packaging. Ask: "Does [product] contain any gluten, including barley, rye, or wheat? Is it processed on shared equipment with gluten-containing grains?"