How to Read Gluten Free Labels: A Complete Guide

How to Read Gluten Free Labels

When you're looking for gluten free products, reading labels carefully is key. With more people avoiding gluten, demand for gluten free foods has skyrocketed. But not all labels are created equal. Here's your guide to deciphering gluten free product packaging.

Check for a GF Label

Start by looking for labels that explicitly say "gluten free" on the front. This term is regulated by the FDA - for a product to bear this label, it must contain less than 20 parts per million of gluten.

Certification programs like GFCO (Gluten Free Certification Organization) further verify the gluten free claim through frequent testing. Their certified GF symbol provides added assurance.

Read the Ingredients

Don't stop at the front label. Flip to the back and scan the ingredients list. Watch out for wheat, barley, rye or anything derived from them like malt or starch.

Oats are naturally gluten free but are often contaminated, so look for certified GF oats. Other ingredients like soy sauce, brewer's yeast and extracts may contain gluten.

Evaluate High Risk Items

Use extra caution with higher risk products more prone to gluten cross-contamination like:

• Grains and flours
• Baked goods
• Pasta
• Cereals
• Meat and meat alternatives
• French fries and chips
• Soups, sauces and gravies

Carefully inspect processing facilities and quality control measures for these items.

Watch for Cross-Contamination Warnings

Labels may include disclaimers like:

• "Processed in a facility that also processes wheat products"
• "Made on shared equipment with products containing gluten"

Such advisory statements indicate potential gluten cross-contamination. Use judgment to determine your comfort level with possible exposure.

Call Brands with Questions

If ingredients seem ambiguous or risk of cross-contamination exists, pick up the phone. Food manufacturers employ dedicated gluten free experts who can answer your questions and concerns.

Ask specifically about their manufacturing process including supplier vetting, facility sanitation, employee training and testing protocols.

Learn How to Identify Hidden Gluten

Sneaky sources of gluten turn up in unexpected places like:

• Soy sauce
• Salad dressings
• Soup bases
• Spice blends
• Licorice
• Energy bars

Learn which ingredients signal gluten - things like malt, starch, flavoring or thickening agents. Educating yourself pays off.

Shop Specialty Stores First

Health food stores like Whole Foods and Sprouts offer a wider assortment of certified GF products. Their staff is also better trained on gluten free precautions.

If options are still limited, many mainstream grocers now carry GF brands too.

Stick to Naturally Gluten Free Foods

Your safest bet lies with unprocessed naturally gluten free foods like:

• Fruits and vegetables
• Beans, nuts and seeds
• Eggs
• Meat and fish
• Milk and yogurt

Building meals around these simple whole foods guarantees zero gluten exposure.

Try Going Gluten Free for a Trial Period

Changing lifelong eating habits can feel overwhelming. Try a short gluten free trial like 1 or 2 weeks to start.

This allows you to learn the diet at your own pace. You can carefully read labels, discover hidden sources of gluten and sample GF substitute products without feeling deprived.

Allow Time to Adjust Your Tastes

Be patient with your taste buds. When first starting out gluten free, some items may underwhelm after years of glutenous counterparts.

But give it 2-4 weeks for your palate to adjust, and gluten free breads, pastas and snacks will begin to seem more normal and satisfying.

Watch Out for Cross-Contamination at Home

A 100% gluten free household is ideal but not always practical. At minimum, avoid cross-contamiation by:

• Storing gluten free items on dedicated shelves of the pantry
• Using separate gluten free condiments like mayo, butter, jelly
• Cleaning hands, counters and appliances before prepping GF foods
• Keeping a gluten free toaster

Carefully Dine Out at Restaurants

Many restaurants now offer gluten free meals, butheating and prep methods vary. Questions to ask include:

• Do you have separate gluten free prep space?
• What gluten free menu options can be made safely?
• Can dishes be modified to be gluten free?

At quick service spots, customized orders may raise risk of mistakes so stick to simpler choices.

The Benefits of Going Gluten Free

Reading labels and learning to shop and eat gluten free has rewards beyond managing celiac disease. Potential perks include:

Inflammation Reduction

Gluten triggers release of zonulin, a compound that raises intestinal permeability a.k.a leaky gut. This allows passage of toxins, bacteria and undigested food particles into the bloodstream, promoting widespread inflammation.

Eliminating gluten calms gut irritation and eases systemic inflammation.

Less Bloating and Stomach Discomfort

The influx of unwanted substances caused by leaky gut leads to painful bloating, gas and abdominal pain. Following a strict gluten free diet curtails these unpleasant digestive symptoms.

Improved Brain Health

Gluten sensitivity has been linked to anxiety, depression, headaches and "brain fog." Avoiding gluten containing foods may alleviate these neurological issues.

Weight Loss

High gluten foods like bread, pasta and cookies quickly spike blood sugar. Cutting these out helps regulate appetite hormones, reducing overeating.

Heart Health

Going gluten free often increases intake of heart healthy whole foods. This improves cholesterol markers and lowers heart disease risk.

Reading labels carefully when gluten free opens the door to a healthier life. With diligence and patience, living happily without gluten is achievable.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.