What ingredients should you look out for when gluten-free?

November 10, 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 vigilance is still key. When following a nutrition diet free from gluten, understanding how to read labels and spot hidden ingredients is crucial for your health.

Quick Summary

This guide provides a comprehensive overview of how to identify both obvious and hidden sources of gluten in various foods and products, from common grains and baked goods to sauces, processed meats, and even non-food items.

Key Points

Scan for Grains: Immediately look for wheat, barley, and rye in ingredient lists, which are the primary sources of gluten.
Beware of Derivatives: Learn alternative names for gluten-containing grains, such as spelt, semolina, and kamut.
Watch for Hidden Additives: Scrutinize processed foods, sauces, dressings, and condiments for gluten-containing thickeners or flavorings like soy sauce and malt.
Prioritize Certified Products: Opt for products with a 'Certified Gluten-Free' logo for a higher assurance of minimal gluten content and better cross-contamination control.
Prevent Cross-Contamination: Use dedicated kitchen tools, clean surfaces, and be aware of shared cooking equipment to prevent accidental gluten exposure.
Consider Non-Food Items: Remember to check medications, supplements, and cosmetics, especially those used near the mouth, for hidden gluten.

Obvious Gluten-Containing Ingredients

For those new to a gluten-free diet, the most direct path to avoidance is recognizing the main sources of gluten: wheat, barley, and rye. However, these grains have many names and derivatives that can be deceptive. A diligent consumer must learn to spot all related terms to ensure their diet is truly gluten-free.

Grains to avoid at all costs:

Wheat: This includes all varieties and derivatives, such as spelt, farina, farro, durum, semolina, and kamut. Look out for terms like 'wheat berries,' 'wheat germ,' and 'graham flour'.
Barley: Often found in malt products, including malt extract, malt flavoring, and malt vinegar. It is also a key ingredient in most beers.
Rye: Commonly used in specific breads and certain whiskies.
Triticale: A hybrid of wheat and rye that is not gluten-free.
Oats: While naturally gluten-free, oats are highly susceptible to cross-contamination with wheat, barley, and rye during growing and processing. Only consume oats explicitly labeled 'gluten-free'.

Uncovering Hidden Sources of Gluten

Beyond the obvious grains, gluten can hide in many processed and packaged foods where it is used as a thickener, binder, or flavoring. Identifying these ingredients requires a detailed look at the label, as they are not always intuitive.

Sauces and Condiments: Many common sauces are culprits. Traditional soy sauce, for example, is made with wheat. Others to watch include certain marinades, BBQ sauces, and salad dressings that may contain malt vinegar or soy sauce.
Processed Meats: Fillers, binders, and flavorings added to processed lunch meats, hot dogs, sausages, and deli meats can contain gluten. Seasoned or pre-marinated products also warrant caution.
Snacks and Sweets: Flavorings on potato chips and other savory snacks can contain gluten, particularly malt vinegar. Candies like licorice and malted milk balls are not gluten-free.
Soups and Broths: Many canned and boxed soups, as well as bouillon cubes, use wheat flour as a thickener. Some vegetarian burgers and meat substitutes are made with seitan, which is pure wheat gluten.
Vegetables and Fruits: While fresh produce is safe, canned, dried, or frozen varieties with added sauces or flavorings should be checked.

Deciphering Food Labels: A Comparative Guide

Understanding food label terminology is a vital skill. While a 'gluten-free' claim is helpful, understanding the different levels of certification and potential risks is essential for strict dietary management. The table below illustrates key differences and considerations.


Feature	'Gluten-Free' (FDA Standard)	'Certified Gluten-Free' (Third-Party)
Gluten Threshold	Less than 20 parts per million (ppm).	Often stricter, with some programs certifying at less than 10 ppm, as determined by the certifying body.
Third-Party Verification	No. The manufacturer is responsible for ensuring compliance.	Yes. An independent organization has verified the product and manufacturing process.
Cross-Contamination Risk	May be higher. The product could be produced in a facility that also processes gluten-containing foods.	Lower, as certification often requires stricter controls on shared equipment and facilities.
Labeling Symbol	Manufacturers may include a symbol, but it is not required or standardized by the FDA.	Typically features a distinct logo from the certifying body, such as the GFCO mark.
Level of Assurance	Good for many, but may not be sufficient for those with high sensitivity or Celiac disease.	Higher level of assurance for sensitive individuals. Indicates stricter standards and auditing.

Sources of Cross-Contamination and Other Risks

Even when buying naturally gluten-free products, there is a risk of cross-contamination. This can happen at many points, from farming and processing to home kitchens and restaurants. For example, oats can be contaminated during harvesting if grown near wheat fields. In manufacturing, shared equipment can transfer gluten, which is why 'may contain wheat' warnings exist.

In restaurants, risks include shared fryers, flour-dusted surfaces, and even water used to boil pasta. At home, dedicated toasters, cutting boards, and condiment jars can prevent accidental exposure.

Non-Food Products with Hidden Gluten

Gluten's properties as a binding agent and thickener make it a surprising ingredient in non-food items as well. While skin absorption is not an issue, products used near the mouth can be a source of incidental ingestion.

Medications and Supplements: Gluten-containing fillers and binders are sometimes used in tablets and capsules.
Cosmetics and Toiletries: Lipstick, lip balm, toothpaste, and mouthwash can contain gluten. Always check the ingredient list for terms like Triticum vulgare (wheat).
Craft Supplies: Children's modeling dough often contains wheat.

Conclusion: Your Guide to Confident Gluten-Free Eating

Adopting a gluten-free diet requires becoming a meticulous label reader. The key is to look beyond the major grains and scrutinize ingredients lists for derivatives and hidden sources in processed foods. Relying on certified gluten-free products can provide an extra layer of assurance, but understanding potential cross-contamination risks is also vital. By staying informed and careful, you can confidently and safely manage your nutrition diet.

For more detailed guidance on living a gluten-free life, visit the Celiac Disease Foundation website.

Frequently Asked Questions

When checking a food label for gluten, the primary step is to look for wheat, barley, and rye in the ingredient list. By law, allergens like wheat must be emphasized, often in bold. Be aware that barley and rye are not always emphasized as allergens.

No, 'wheat-free' does not automatically mean a product is gluten-free. A product could be wheat-free but still contain gluten from rye, barley, or spelt. You must check the full ingredient list to be certain.

The term 'Gluten-Free' on a label indicates compliance with the FDA standard of less than 20 ppm of gluten. 'Certified Gluten-Free' typically involves a third-party organization verifying stricter standards, often less than 10 ppm, with audited manufacturing processes to minimize cross-contamination risk.

Oats are naturally gluten-free, but they are often cross-contaminated during growing and processing in facilities that also handle wheat, barley, and rye. To be safe, only consume oat products that are specifically labeled 'gluten-free'.

Yes, gluten can be found in non-food items like certain cosmetics, toiletries, and medications, where it is used as a binding agent. Pay attention to products like lipstick, lip balm, and vitamins, especially since accidental ingestion is possible.

To avoid cross-contamination at home, consider using dedicated kitchen tools, such as toasters, cutting boards, and colanders, for gluten-free foods. Ensure surfaces are properly cleaned, and be mindful of 'double-dipping' condiments with utensils used on gluten-containing food.

Not all, but many processed meats, including hot dogs, sausages, and deli meats, can contain gluten from added fillers, binders, or flavorings. It is essential to read the ingredients list carefully and look for gluten-free options.