Decoding Food Labels: How to find hidden gluten in food labels?

October 5, 2025 •

4 min read

According to the FDA, a product can be labeled 'gluten-free' if it contains less than 20 parts per million of gluten, but for individuals with celiac disease or high sensitivity, even trace amounts can cause a reaction. Mastering how to find hidden gluten in food labels is therefore a critical skill for managing your health and diet effectively.

Quick Summary

This comprehensive guide explains how to identify gluten on product packaging by looking for specific ingredients, checking for certification marks, and understanding the risks of cross-contamination. It demystifies common terms and offers practical advice for confident grocery shopping and label reading.

Key Points

Scan for Common Grains: Always check for wheat, barley, rye, and non-certified oats explicitly listed in the ingredient panel.
Decode Hidden Additives: Be cautious with ambiguous terms like 'Modified Food Starch' and 'Natural Flavors' that could be derived from gluten sources.
Heed Cross-Contamination Warnings: 'May contain' statements indicate potential gluten contact during manufacturing, and highly sensitive individuals should avoid these products.
Trust Certified Labels: Look for third-party certification logos, which verify that a product meets strict gluten-free standards.
Be Wary of Processed Foods: Gluten is often used as a binder or thickener in products like sauces, gravies, and processed meats, requiring careful label scrutiny.
Re-check Your Regulars: Don't assume a product remains gluten-free. Ingredients can change over time, so make it a habit to check the label every time you purchase.
Understand 'Wheat-Free' vs. 'Gluten-Free': A 'wheat-free' label does not guarantee a product is gluten-free, as it can still contain barley or rye.

Why Reading Food Labels Is a Non-Negotiable Skill

For anyone with celiac disease or a non-celiac gluten sensitivity, reading a food label is an essential health safeguard. Gluten, a protein found in wheat, barley, and rye, can hide in surprising places, including sauces, seasonings, and processed meats. Overlooking gluten on a label can lead to uncomfortable symptoms and potential long-term damage for those with celiac disease. Learning to carefully read food labels allows you to make informed dietary choices and manage your health. This guide will help you understand what to look for when grocery shopping.

Spotting the Obvious: Direct Gluten Sources

The initial step in label reading is to identify the most common sources of gluten. These are typically listed explicitly.

Wheat: A very common source, look for it in the ingredients or allergen statement. It can appear as wheat flour, wheat starch, wheat bran, or hydrolyzed wheat protein.
Barley: Found in many products, often listed as barley flakes, barley flour, or pearl barley. Pay close attention to malt in various forms, like malt extract, malt flavor, malt syrup, or malt vinegar, as it's a key source of hidden barley.
Rye: Less frequent but still a gluten source, listed as rye flour.
Triticale: A hybrid of wheat and rye that contains gluten.
Oats: Naturally gluten-free, but often contaminated during processing. Unless certified gluten-free, assume oats are not safe.
Specialty Wheats: Varieties such as spelt, emmer, farro, durum, and kamut all contain gluten.

Unveiling the Disguised: Hidden Gluten Ingredients

Gluten can also be present under less obvious names, especially in processed foods where it's used as a binder or flavor enhancer. Careful scrutiny of the ingredient list is vital.

Ingredients to Scrutinize

Modified Food Starch: Can come from various sources. If the source isn't specified as corn or potato, it could be wheat-based, though regulations in some areas require wheat to be declared.
Hydrolyzed Vegetable Protein (HVP): Often a flavor enhancer. If the source isn't specified (e.g., 'from soy'), it might be from wheat.
Dextrin/Maltodextrin: Thickeners that can be wheat-derived, though typically corn-based in the U.S. For certainty, look for a 'gluten-free' label or contact the manufacturer.
Caramel Coloring: Traditionally made with barley, but often safe now due to modern processing. Sensitive individuals may wish to verify.
Brewer's Yeast: A beer byproduct, usually contaminated with barley gluten and best avoided.
Artificial/Natural Flavors: Can occasionally contain barley-derived gluten.

Protecting Against Cross-Contamination

Avoiding cross-contamination is critical for individuals with celiac disease or high sensitivity. This occurs when gluten-free foods come into contact with gluten-containing foods during processing or packaging.

Interpreting 'May Contain' Statements

Statements like 'may contain wheat' are voluntary warnings indicating a risk of cross-contact that couldn't be fully prevented. Highly sensitive individuals should generally avoid products with these warnings. A certified gluten-free label ensures the product meets specific standards for minimal gluten content through third-party testing.

The Importance of Certified Products

Looking for recognized gluten-free certification marks, such as the GFCO logo or the Crossed Grain symbol, can simplify shopping. These certifications mean the product has been tested to meet strict gluten content standards, often below the FDA's 20 ppm threshold.

Comparison of Label Reading Scenarios


Scenario	Product Label Example	Risk Assessment	Recommended Action
Clear Gluten-Free Label	"Gluten-Free" or a certification logo present	Very Low Risk. Product has been tested and meets standards (<20 ppm).	Safe for consumption.
Contains Wheat Statement	Allergen summary: "Contains: Wheat."	High Risk. Contains a known gluten source as an ingredient.	Avoid. Not gluten-free.
Ambiguous Ingredient	Ingredients include "Natural Flavors" or "Modified Food Starch" without specifying the source.	Moderate to High Risk. Could contain hidden gluten.	Exercise caution. Contact the manufacturer or choose a different product.
'May Contain' Warning	Statement: "May contain traces of wheat."	Risk of Cross-Contamination. Product is not intentionally gluten-containing but could have trace amounts.	Avoid, especially if highly sensitive.
Naturally Gluten-Free Item	Unseasoned chicken, plain rice, bottled water.	Safe, but check for processing. The inherent product is safe, but additives or processing could introduce risk.	Safe, but always double-check the label for additives or cross-contamination warnings.

The Grocery Store Strategy: A Step-by-Step Approach

Start with Certified Products: Begin in the dedicated 'free-from' aisle if your store has one, but remember to look for naturally gluten-free items elsewhere.
Check the Allergen Statement: Look near the ingredient list for a 'Contains: Wheat' notice. Be aware that barley and rye may not always be listed here.
Scan the Ingredients List: Search for all forms of wheat, barley, rye, and non-certified oats.
Investigate Hidden Additives: If you see 'natural flavors' or 'modified food starch' without a 'gluten-free' label, be cautious. You can often find clarification on the company's website or by contacting them.
Heed Precautionary Labels: If you are sensitive to trace amounts, avoid products with 'may contain' warnings.

Conclusion: Your Power Is in Your Knowledge

Navigating a gluten-free diet through food labels can become easier with practice. By checking for direct gluten sources, identifying hidden additives, and understanding cross-contamination risks, you can confidently make informed decisions. While certified products offer peace of mind, consistent label reading is key to protecting your health and ensuring your diet is truly gluten-free.

Learn more about label reading regulations on the U.S. Food and Drug Administration's website.

Frequently Asked Questions

The primary rule is to be a detective and read every label, every time. Look for explicit mentions of wheat, barley, and rye, and familiarize yourself with potential hidden gluten sources in ingredients and additives.

In the U.S., a product labeled 'gluten-free' must contain less than 20 parts per million of gluten, as per FDA regulations. Many people with celiac disease can tolerate this amount, but the most sensitive individuals may still react. Third-party certifications often have even stricter standards.

Only oats specifically labeled and certified 'gluten-free' are safe. Due to common harvesting and processing practices, most conventional oats are cross-contaminated with wheat, barley, or rye.

For those with celiac disease or high gluten sensitivity, it is safest to avoid products with 'May Contain' or similar precautionary statements, as they signal a risk of accidental cross-contamination during manufacturing.

Yes, gluten can be found in non-food items. Some medications, vitamins, supplements, and even cosmetics like lip balm can contain gluten, so it's essential to check those labels too.

No, but they require caution. While 'Natural Flavors' and 'Modified Food Starch' can be derived from non-gluten sources, their origin is not always specified. It's best to either check for a 'gluten-free' certification or contact the manufacturer to confirm.

For sauces and marinades, always check the ingredient list carefully for hidden gluten sources, such as wheat flour used as a thickener, or soy sauce, which is commonly made with wheat. Look for products that are explicitly labeled as gluten-free.