Going gluten-free will inevitably bring several changes in your life, one of which is buying gluten-free products only. To buy gluten-free products, you first need to know how to look for gluten in product labels.
Unless a prepackaged food product has a ‘gluten-free' label on it, you need to look at the ingredients yourself. This process can be a little daunting for someone who has just shifted to the diet. We're here to help you identify gluten on labels, so you won't purchase any that do contain gluten on accident.
Gluten-Containing Grains & Derivatives
Gluten on labels comes in various forms. Firstly, you should know about the grains that contain gluten and the commonly utilized terms for them on food labelings. The inclusion of any of these grains means the product contains gluten.
- Wheat (Triticum Vulgare)
- Barley (Hordeum vulgare)Rye (Secale cereale)
- Spelt (Triticum Spelta)– Spelt is a variety of the farro grain. Manufacturers may label it as farro. Other forms of this grain, including Einkorn and Emmer, can appear on labels as well.
- Triticale– A hybrid crop bred by mixing wheat and rye.
- Kamut- A variety of wheat.
Manufacturers don't always use the original grain in their products. Instead, it's more common to use food products or ingredients derived from these grains. Once again, these derivatives contain gluten, and whenever you see any of these on a food label, you cannot add the food to a gluten-free diet.
- Bulgar- A variety of wheat.
- Malt- Made from barley. Any malt product such as malt extract, malt flavoring, malt syrup, malt milk, and malt vinegar is not gluten-free.
- Couscous- North African dish with wheat as an ingredient.
- Wheat Starch/Modified Wheat Starch
- Farina- Made from milling and finely sifting wheat.
- Wheat Germ
- Fu- A dry food product made using gluten in wheat.
- Wheat Protein/Modified Wheat Protein
- Wheat Flour
- Brewer's Yeast- Made from beer that originates from barley (unless labeled gluten-free)
Potential Ingredients with Gluten
These ingredients may or may not come from gluten; you'll need to check with the manufacturer if it's not apparent. They can originate from wheat, in which the manufacturer will have to clarify that the product contains wheat.
However, these ingredients can also come from gluten-containing grains other than wheat, including barley and rye. Although some of these may come from non-gluten sources, e.g., vegetable protein is made from corn or soy, but also wheat. If you see them on a food label, contact the manufacturer or choose an alternative to be on the safe side.
- Oats- Any form of oats in the ingredients puts the product at a high cross-contamination risk unless stated gluten-free. Other forms of oats in food ingredients are oat bran, oatmeal, and oat flour.
- Vegetable Protein/Modified Vegetable Protein
- Modified Food Starch
- Natural and/or Artificial Flavoring
- Hydrolyzed Plant Protein
- Wheat Fillers- In the form of seasonings, flavorings, or vegetable starch.
- Dextrin and Maltodextrin
Understanding FDA Regulations & Labels
The FDA (Food and Drug Administration) is responsible for ensuring food safety and imposing regulations on manufacturing companies in the US. Therefore, the FDA also takes care of food labelings on products. Manufacturing companies need to label wheat in their products when added. But, on account of other gluten grains, the matter becomes much more complicated.
A food product can only have a GF-label when it's naturally gluten-free and does not contain any gluten grains or their derivatives in the ingredients. The GF-label, according to the FDA, is only used for prepackaged food products, exempting fresh produce and distilled spirit and wines with more than 7% alcohol. The following are three labels food companies use when stating the gluten consistency in their products:
“No Gluten Ingredients”:
‘No gluten ingredients' on a prepackaged food product means that the manufacturer uses no gluten grains or their derivatives in the processing. Besides the traditional products that don't have a label, this is the lowest you can go when buying gluten-free foods.
‘No gluten ingredients' label does not guarantee that the gluten content will be less than 20 ppm, i.e., the legal limit set by the FDA on gluten-free products. Studies show that many of these products have gluten higher than 20 ppm. The label does not protect consumers from the risk of cross-contamination, and neither are these products tested for their gluten-content.
“Gluten-Free” Label:
A gluten-free label does not mean that the product has no gluten in it. Therefore, the FDA allows manufacturers to label their products as ‘gluten-free' if they contain less than 20 ppm. Manufacturers ensure the products are free from gluten sources and manufactured in gluten-free facilities.
However, trace amounts of gluten can be present in these products, which becomes detrimental for those who cannot tolerate even tiny amounts. Moreover, a gluten-free label does not guarantee that the end product and manufacturing site is regularly tested and monitored for gluten.
Legally if a manufacturer labels their products gluten-free, but it consists of more than 20 ppm, regulatory action will be taken against them by the FDA.
“Gluten-Free” Certification:
If you want to dive further into eliminating gluten from your food products completely, especially if you're severely allergic, there are several organizations that provide certifications for gluten-free products.
The three primary organizations working on regulating certified gluten-free products in the US are the Gluten-Free Certification Program (GFCP), The Gluten Intolerance Group's Gluten-Free Certification Organization (GFCO), and The Celiac Support Association (CSA). GFCO allows certification only when the product has less than 10 ppm of gluten, lower than the FDA's requirement.
These organizations regularly test products produced by manufacturers that voluntarily opt for the certification. Additionally, they also inspect manufacturing facilities and product packaging. Hence, a certified gluten-free product is the safest option when you need to cut out gluten altogether.
Is Gluten Only Limited to Food?
Foods aren't the only thing that contains gluten; many everyday items comprise gluten in the ingredients. Consider the cosmetics, skincare, and hair care products that you use daily. Many of these add oils, extracts, and chemicals that are a product of gluten-containing grains.
On the plus side, as long as you don't ingest these products, which is never a good idea even if you're not gluten-free, using them isn't harmful to gluten-intolerant individuals.
Alternatively, in addition to the products mentioned above and foods, you can find gluten in medications. While most medicines are free or almost free of gluten particles, if your gluten intolerance levels are drastically low, it's better to check. Look for wheat, modified starch, dextrose, dextrin, dextri-maltose, and caramel coloring on your medications.
The source of the ingredients, apart from wheat ingredients, can be gluten-free. For example, corn or potato are two other ingredients that can make dextrin. And, dextrin from these sources is safe for gluten-free dieters. Get in touch with the manufacturer or a doctor to ensure that your medications do not have gluten, specifically if you suffer from extreme celiac or gluten sensitivity.
Identifying Foods With Gluten in Them
Besides reading the ingredients list of a product, there are several other ways to identify foods that contain gluten. Although, don't skip on going through the ingredients. It's the most feasible method to check for obvious and hidden gluten sources in food. The following are methods that can lend a hand in downright identifying and eliminating gluten from your foods:
Check for a Gluten-Free Label:
Unquestionably, searching for foods labeled gluten-free makes grocery shopping less hectic. You won't have to go through an extensive list of ingredients if the product has a GF label. But again, each gluten-free dedicated organization has its own set of requirements to consider and label a gluten-free product.
Look at the Allergen List:
Every food product comes with an allergen list that clearly states if the product has wheat, soy, eggs, nuts, and milk in it. You can quickly toss out the product that has wheat on the allergen list. However, the allergen list does not expand towards barley and rye or products derived from other gluten-containing grains; it only rules out wheat.
Cross-Contamination Risks:
Foods that are not exclusively labeled ‘gluten-free' are always at a risk of cross-contamination during processing or storing. This warning sign goes out for naturally gluten-free products or products made from gluten-free grains.
Manufacturers may even label their products as ‘may contain gluten' or ‘made on shared equipment/facility with gluten' when cross-contamination risks are high. In extreme cases of celiac or gluten sensitivity, leave these products out.
Contact the Manufacturer:
Another option if you're still doubtful of the gluten presence in any food is to contact the manufacturer. While manufacturers label their products for gluten content, contacting the company can answer any inquiries, and it's an additional safety measure.
Manufacturers are obligated to answer their consumers on whether their products contain gluten or have an increased risk of cross-contamination. Cross-contamination can increase gluten levels to more than 20 ppm.
Tips for Buying Gluten-Free Foods
Now that you know that you need to refrain from gluten and how gluten appears on food labelings, the next step is ensuring a few practices on your next grocery shopping trip. Going gluten-free and buying gluten-free foods isn't always easy, we admit.
Getting used to this new routine where you can't pick up just about anything at the store will probably take you some time to perfect. But, with some tricks at your fingertips, you'll be on the right path. Here are the tips to get you started:
Consult a Professional:
When shifting to a gluten-free diet, you'll be uncertain about numerous things. The good thing is a professional can make the change easier by guiding you every step of the way. Consult a dietician when you're about to start working on a gluten-free diet. They can help you out with the hidden gluten sources you may not be able to identify.
And, when you're taking out gluten from your diet, you need to stay cautious that you're still fulfilling your daily nutritional requirement. A dietician can assist in meal planning to keep you on the gluten-free path while adding foods rich in nutrients to your diet.
Don't Rush It:
Moving to an unfamiliar diet plan isn't as straightforward as you'd think. There may be a lot of confusion, and let's not forget cravings. The trick is to let you and your body gradually go with the flow instead of rushing the process. On the subject of gluten-free grocery shopping, take your time.
Read the labels thoroughly, eliminate the products with gluten as an option, and survey various products of the same food before coming to a decision. You might spend hours in the store the first two or three visits, but you'll get the hang of it. And once you do, buying gluten-free foods will come naturally to you.
Shop Smartly:
A gluten-free lifestyle brings a pretty significant shift to your monthly grocery shopping. Most important, gluten-free foods can be more expensive than traditional gluten foods for the same products. It's the ideal time to incorporate efficient grocery shopping habits into your routine.
Rather than placing whatever attracts your attention in your cart, make a grocery list before visiting the store. It'll help restrict you to only buying the foods you need. Compare the prices of stores in your vicinity and choose the one that offers reasonable prices, sales, and bargain coupons. Opt for locally manufactured items where you can instead of buying pricey branded products.
Shop Online:
There are so many more options for purchasing gluten-free foods than there have ever been. There are lots of gluten-free options at sites like Thrive Market. Or you may even want to try out a meal company, such as Green Chef, which has a gluten-free option for their meals.
Final Thoughts
Finding gluten on product labels can be confusing for a first-timer. We're dealing with multiple grains rather than exempting products with only wheat, which is more exhausting.
Stay safe and committed to the diet by buying products that have a gluten-free label or certification. After all, choosing the right products on your diet makes all the difference in leading a healthy and active life.
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The key to figuring out why you feel the way you feel is to take a more significant look at what is going on inside you & even around you, and then ask questions!
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