Learning how to read a gluten free nutrition label is crucial to living with celiac disease. If you are just getting started on your gluten free journey, I recommend keeping things simple and sticking to a naturally gluten free foods. Once you feel more comfortable understanding and knowing which whole foods are (and aren’t) gluten free, then learn how to read nutrition labels.
Note: the information presented below is with regards to labeling laws and rules in the United States. Other countries may have different labeling laws and these rules may not apply.
Reality #1: Gluten Free Scanning Apps Aren’t 100% Accurate
While scanning apps in theory are a wonderful idea to quickly and easily search for products that are gluten free, they do have some pitfalls. First, they are limited by the product database available and may not include every product that you wish to know about. Secondly, because there are many “hidden” sources of gluten (i.e. products that are made from gluten) many times these apps will incorrectly label gluten-containing products as gluten free! Learning to navigate the FDA labeling laws will help make sure you make smarter choices.
Reality #2: Learning To Read a Gluten Free Nutrition Label Takes Practice
Learning to read a nutrition label takes practice, patience, and reliable resources. Gluten-free consumers must learn to educate themselves not only on how to identify gluten-containing ingredients, but also how to recognize risks for cross contact. Be patient with yourself and remember that if you are feeling overwhelmed, keep things simple and stick to naturally gluten free foods!
Reality #3: Manufacturers Frequently Change Ingredients + Manufacturing Processes
Manufacturer’s are constantly changing their ingredients and manufacturing processes. So this requires you to stay vigilant and always read the nutrition label of anything that you consume. Just because a product you love is gluten free today doesn’t mean it will be six, ten, or twelve months from now! Don’t be afraid to do an internet search on a manufacturer’s website or call the manufacturer themselves!
Reality #4: Processed Foods are Likely to Contain Gluten or Ingredients Made From Gluten
Obvious products include breads, cakes, cereals, cookies, pastas, and pastries. However, wheat flour often is used as a thickening agent in many other less obvious foods such as canned soups, condiments, lunch meat, sausages, soy sauce, and spice mixtures. Learn more about hidden sources of gluten.
Reality #5: Wheat Free Doesn’t Mean Gluten Free
In 2004, the Food Allergen Labeling and Consumer Protection Act requires that all food labels must declare the top 8 food allergens on the label (milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, and soybeans). While wheat is one of the top allergens that must be declared, this law does not apply to gluten, so products do not have to declare barley or rye (or their derivatives). Just because a product is labeled wheat free doesn’t mean that it is gluten free.
Reality #6: It is Optional for Manufacturers to List Advisory Statements on Gluten Free Nutrition Labels
Advisory statements (see examples below) are optional and designed to inform the consumer about potential risks for cross contact. The FDA guidance for the food industry states that “advisory statements should not be used as a substitute for adhering to current good manufacturing practices and must be truthful and not misleading.”[1]
Examples:
- “May contain wheat”
- “Manufactured on equipment that processes products containing wheat”
- “Manufactured on equipment that uses wheat”
- “Manufactured on shared equipment…may contain wheat”
These statements regarding a product/shared equipment present high risk for cross contact and these products should be avoided
- “Manufactured in a facility that uses wheat ingredients”
- “Manufactured in a facility which processes wheat”
- “Processed in a facility that uses wheat”
- “Manufactured in a facility that processes wheat”
These statements regarding shared facilities present low risk for cross contact and these products are relatively safe
Reality #7: 20 parts per million is the “acceptable levels” of gluten for a product to be considered “safe” for people with celiac disease
In 2014, The US Food and Drug Administration has required that any foods that are labeled “gluten free,” “free from gluten,” “made without gluten,” or “no gluten” must contain less than 20 parts per million (ppm) of gluten. 20 parts per million is the general
Any product containing oats (cereals, granola, cookies etc) MUST have a certified GF label OR be labeled “gluten free oats” in the ingredients list.
Are You Confident Reading Food Labels for Celiac Safe Foods?
Apps aren’t always accurate! I’ve created an easy to follow, step-by-step guide to help you determine what products are both gluten free and celiac-safe!