What is gluten called on food labels? A complete guide to decoding ingredients

December 9, 2025 •

3 min read

Approximately 1% of the global population has celiac disease, a serious autoimmune disorder triggered by consuming gluten. For these individuals and others with gluten sensitivity, reading food labels accurately is a critical skill for managing their health and avoiding adverse reactions.

Quick Summary

Learn to identify gluten's various names on food labels. Recognize common ingredients like wheat, barley, and rye, as well as less obvious sources of hidden gluten in processed foods.

Key Points

Identifying Wheat: Look for terms like 'wheat,' 'wheat flour,' 'wheat germ,' and 'durum.'
Recognizing Barley: Common names include 'barley,' 'malt,' 'brewer's yeast,' and 'malt flavoring.'
Spotting Rye: The most common term is simply 'rye' or 'rye flour.'
Decoding Oats: Look for 'oats' that are not specifically certified 'gluten-free,' as they may be cross-contaminated.
Hidden Sources: Be aware of less obvious ingredients like modified food starch, natural flavors, and soy sauce, which can sometimes contain gluten.
Certification Matters: Rely on certified gluten-free labels to minimize the risk of cross-contamination.

Obvious Gluten Sources to Spot on Labels

Discovering how to identify gluten on food labels goes beyond simply looking for the word "gluten." For those with celiac disease or gluten sensitivities, an awareness of various grain names and derivatives is essential. In many countries, allergen labeling laws require manufacturers to explicitly call out major allergens, including wheat, often in bold text within or after the ingredient list.

Wheat and Its Derivatives

Wheat is the most common source of gluten and comes in many forms. Be vigilant for terms like:

Wheat Flour: This includes all-purpose, bread, cake, and self-rising flours.
Durum: A type of hard wheat, often used in pasta.
Semolina: A form of durum wheat.
Spelt, Farro, Einkorn, Kamut®: These are ancient grains and types of wheat.
Wheat Starch: Unless explicitly processed to remove gluten below 20 ppm, it is not safe.
Couscous: A pasta product made from wheat.
Bulgur: A form of wheat used in Middle Eastern cuisine.

Barley, Rye, and Triticale

Other gluten-containing grains must also be identified, even if they aren't wheat. These are equally unsafe for those with gluten-related disorders.

Barley: Found in various forms, including flakes, flour, and pearl.
Rye: Used in bread and cereals.
Triticale: A hybrid grain of wheat and rye.

Hidden Gluten: The Less Obvious Ingredients

Gluten can also lurk in products through derivatives or as a processing agent, making label-reading more challenging. Many food additives and flavorings can be derived from gluten-containing grains without obvious naming.

Malt-Based Ingredients

Malt is derived from barley, so any ingredient containing the term 'malt' should be avoided unless specified as gluten-free.

Malt Flavoring/Extract: A common ingredient in cereals, snack bars, and candies.
Malt Vinegar: Often used in marinades and dressings.
Malted Milk: Found in candies and milkshakes.

Flavorings and Starches

Certain ingredients are ambiguous and require further investigation.

Modified Food Starch: Can be derived from wheat. Unless the product is labeled gluten-free, this is a risk.
Natural Flavors: Can sometimes be derived from barley.
Soy Sauce: Traditional soy sauce is fermented with wheat.

Other Hidden Sources

Hydrolyzed Vegetable Protein (HVP): Can be wheat-based.
Brewer's Yeast: Often a byproduct of beer making, which uses barley.
Oats (uncertified): Oats are naturally gluten-free but are often cross-contaminated during processing with gluten-containing grains.

Comparison of Gluten-Containing Ingredients


Ingredient Type	Always Contains Gluten	Potential Hidden Gluten	Safe/Unsafe for GF
Grains	Wheat, Rye, Barley, Triticale	Oats (not certified)	Always Unsafe; Potentially Unsafe
Flour	Wheat Flour, Graham Flour, Spelt Flour	Modified Food Starch	Always Unsafe; Potentially Unsafe
Extracts/Flavorings	Malt Extract, Malt Flavoring, Malt Vinegar	Natural Flavors	Always Unsafe; Potentially Unsafe
Sauces	Traditional Soy Sauce	Gravies (thickened with flour)	Always Unsafe; Unsafe (unless Certified GF)

Certification: A Gluten-Free Guarantee

For individuals with celiac disease or severe gluten sensitivities, relying solely on the ingredient list may not be sufficient due to the risk of cross-contamination from shared manufacturing facilities. This is where a third-party certification is invaluable. The U.S. Food and Drug Administration (FDA) defines "gluten-free" as containing less than 20 parts per million (ppm) of gluten. In the UK, the Crossed Grain symbol provides an extra layer of assurance for consumers. When shopping, look for this certification to minimize risk.

Conclusion

Deciphering food labels for gluten goes far beyond a simple keyword search. It requires a deep understanding of common and hidden sources, from primary grains like wheat, barley, and rye to disguised ingredients like malt flavorings, hydrolyzed vegetable protein, and modified food starch. By becoming an expert label reader and prioritizing certified gluten-free products, you can navigate grocery aisles with confidence and maintain a safe, gluten-free diet. A reliable resource for navigating a gluten-free diet and understanding label regulations is the Celiac Disease Foundation.

Gluten-Free Labeling Checklist

Scan the allergen statement at the bottom of the label for "Contains: Wheat."
Check the ingredients list for wheat, rye, barley, and uncertified oats.
Beware of hidden sources such as malt, modified food starch, and natural flavors.
Look for certified gluten-free labels to guarantee safety from cross-contamination.
Re-read labels periodically, as manufacturers can change ingredients.

Frequently Asked Questions

The most common names for gluten on food labels include wheat, barley, rye, malt, and brewer's yeast. Wheat is often listed under various forms like wheat flour, wheat germ, or durum.

No, modified food starch is not always gluten-free. It can be derived from various sources, including wheat. Unless a food product is explicitly labeled 'gluten-free,' it is best to assume that modified food starch might contain gluten.

Malt is a product of barley, a gluten-containing grain. It is a common ingredient in many processed foods, including cereals, candies, and beverages. If you are on a gluten-free diet, you should avoid any product containing malt unless it is explicitly certified gluten-free.

Yes, oats can be contaminated with gluten if they are grown or processed in facilities that also handle wheat, barley, or rye. To ensure oats are gluten-free, look for products specifically labeled and certified as 'gluten-free oats'.

A 'contains wheat' warning is a clear indicator that the product is not gluten-free, as it is a major allergen. The FDA requires this statement for products containing wheat, but it may not always cover all sources of gluten like barley or rye.

Natural flavors can be derived from various sources, and in some cases, these sources may contain gluten (like barley). Unless the product is certified gluten-free, it is often best to contact the manufacturer or avoid products where 'natural flavors' is listed as an ingredient.

Traditional soy sauce is made with wheat and is not gluten-free. You should look for tamari or other soy sauce alternatives that are specifically labeled as gluten-free. Always check the ingredients list.

No, a 'wheat-free' label does not automatically mean a product is 'gluten-free.' It may still contain other gluten-containing grains like barley or rye. You must refer to the full ingredient list to be sure.

Sources differ on the safety of barley malt vinegar. While some information suggests the gluten is removed during processing, it's safest to avoid it unless certified gluten-free, especially for those with celiac disease.