How to Check if a Product Is Gluten-Free?

October 24, 2025 •

3 min read

According to the Celiac Disease Foundation, up to 3 million Americans suffer from celiac disease, making the need to verify if a product is gluten-free a critical health matter. This guide provides a comprehensive overview of how to navigate ingredient lists, recognize official certifications, and avoid cross-contamination for safe eating.

Quick Summary

This guide explains how to identify gluten-free products by reading labels for allergen statements, searching for third-party certifications like GFCO, and recognizing key gluten-containing ingredients. It also details the risk of cross-contamination and the differences between regulated and non-regulated claims.

Key Points

Look for Certifications: Rely on seals from organizations like GFCO or the Crossed Grain Symbol, as they indicate third-party verification and stricter standards.
Read All Ingredients: Go beyond the allergen statement; search for all forms of wheat, barley, rye, and malt, including less obvious derivatives.
Assume Oats Are Contaminated: Unless oats are explicitly labeled 'gluten-free,' assume they have been cross-contaminated during processing.
Heed 'May Contain' Warnings: For individuals with celiac disease, these warnings signal a risk of cross-contamination and the product should be avoided.
Watch for Hidden Gluten: Be mindful of gluten lurking in unexpected places like flavorings, starches, sauces, and spices in processed foods.
Prioritize Whole Foods: Stick to naturally gluten-free products found on the store's perimeter, such as fresh fruits, vegetables, and plain proteins, to reduce risk.
Contact the Manufacturer: If you have any doubts about a product's ingredients or manufacturing process, contact the company directly for confirmation.

Deciphering Food Labels: Your First Line of Defense

The food label is essential for determining if a product is gluten-free. In the U.S., a voluntary 'gluten-free' claim on packaging signifies the product contains less than 20 parts per million (ppm) of gluten, according to FDA regulations. The EU and UK have similar regulated standards. However, it's crucial to examine the ingredient list beyond just this claim.

Reading the Ingredient and Allergen List

Allergen labeling laws often require wheat, a main gluten source, to be clearly listed. However, wheat-free doesn't mean gluten-free, as barley and rye also contain gluten. Look for these ingredients:

Wheat: Check for wheat flour, semolina, spelt, and other wheat derivatives.
Rye: Avoid this grain as a direct source of gluten.
Barley: Be aware of ingredients like malt extract and brewer's yeast.
Oats: Unless certified gluten-free, oats can be contaminated during processing.
Malt: Ingredients derived from barley, such as malt vinegar, contain gluten.

What About 'May Contain' Statements?

'May contain' statements indicate potential cross-contamination risk, particularly important for those with celiac disease. These are voluntary and unregulated warnings. To be safe, it's often best to avoid such products unless you confirm with the manufacturer.

Understanding Certified Gluten-Free Labels

Third-party certifications offer higher assurance. These programs typically have stricter standards than government regulations and involve testing and facility inspections. Look for these symbols:

Popular Certification Marks

GFCO: Requires less than 10 ppm of gluten, stricter than the FDA standard.
Crossed Grain Symbol: Recognized globally by coeliac societies.
GFFP: Endorsed by the National Celiac Association, often requires testing at 5 ppm.

Avoiding Cross-Contamination and Hidden Gluten

Cross-contamination is a significant concern in shared food preparation environments. This can occur at home through shared utensils or in restaurants. Always inform staff of your dietary needs.

The Sneaky Sources of Gluten

Gluten can be present in unexpected ingredients like flavorings, starches, and additives. For example, hydrolyzed vegetable protein (HVP) or some modified food starches may contain gluten. Exercise caution with processed foods, sauces, and spices.

Naturally Gluten-Free vs. 'No Gluten Ingredients' Comparison

Understanding the difference between naturally gluten-free products and those with a less-regulated claim is important:


Feature	Certified Gluten-Free Product	'No Gluten Ingredients' Product
Regulation	FDA regulated (≤20ppm) or stricter third-party standards (e.g., GFCO ≤10ppm).	Non-regulated claim, manufacturer's own assessment.
Manufacturing	Must adhere to strict protocols to prevent cross-contact. Audits and testing are often required.	No guarantee of preventing cross-contact. May be processed on shared equipment.
Safety Assurance	High level of confidence for individuals with celiac disease due to verified processes.	Lower level of confidence. Risks of hidden gluten or contamination exist.
Labeling	Displays a clear 'gluten-free' claim and/or third-party certification mark.	May only state 'no gluten ingredients' or list ingredients without obvious gluten.

Putting It All Together: A Systematic Shopping Strategy

Check for certification logos first for quick identification of safe products.
Read the entire ingredient list carefully if no certification is present.
Use the 'Contains' statement for a quick check for wheat, but look for other gluten grains too.
Avoid 'May Contain' warnings if you are highly sensitive.
Research the manufacturer for clarity if needed.
Shop the store's perimeter for naturally gluten-free foods.

Conclusion

Effectively checking if a product is gluten-free involves careful label reading, recognizing certifications, and being aware of cross-contamination risks. By following these steps, you can make informed choices and safely manage a gluten-free diet. Prioritizing whole, unprocessed foods is also a good strategy to minimize risk.

The Gluten Intolerance Group (GIG)

The Gluten Intolerance Group (GIG) is a valuable resource for those following a gluten-free lifestyle, offering information and operating the GFCO certification program. You can find more resources and guidance on their website: https://gfco.org/.

Note: This information is for informational purposes only and should not be considered medical advice. Always consult a healthcare professional regarding your dietary needs.

Frequently Asked Questions

The most reliable sign is an official 'Certified Gluten-Free' logo from a reputable third-party organization, as this indicates the product has been tested to meet strict standards.

No, a 'wheat-free' label does not guarantee a product is gluten-free. While wheat is a source of gluten, other grains like barley and rye also contain gluten and may be present in a wheat-free product.

Oats are only safe if they are certified gluten-free. Standard oats are often contaminated with gluten from wheat, barley, or rye during harvesting and processing.

Yes. A 'may contain gluten' warning indicates a risk of cross-contamination during manufacturing. Those with high gluten sensitivity, such as people with celiac disease, should avoid products with this label.

Gluten can be hidden in many places, including seasonings, natural flavors, brewer's yeast, soy sauce, modified food starch, and malt derivatives.

To prevent cross-contamination, use separate toasters, colanders, cutting boards, and utensils for gluten-free cooking. Use fresh oil for frying and store gluten-free items separately from gluten-containing ones.

The FDA requires 'gluten-free' products to contain less than 20 ppm of gluten. Third-party certifications, like GFCO, often have stricter standards (e.g., <10 ppm) and require facility audits to ensure safety beyond just product testing.