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Gluten Warning Signs on Packaging 03/06/2013 - The hallmark of a healthy gluten-free diet is a grocery cart filled with mostly unprocessed, single-ingredient foods such as fresh produce, nuts, and meat. This is the easiest way to avoid gluten, as well as the healthiest way to eat. When you do venture into the central aisles of the grocery store, look for gluten warning signs on packaging to help you identify foods that contain gluten.

Photo: CC--Andrea_NguyenLooking for those warning signs is more important than ever because companies are catching on to the growing popularity of gluten-free diets and many are labeling their products gluten-free. However, the U.S. Department of Agriculture (USDA) does not regulate how or when the designation of gluten-free can be added to food labels. This clouds the decision-making process for people with gluten intolerance that rely on gluten warning signs on packaging to guide them. Without USDA regulation, even products labeled gluten-free may still be processed on equipment that also processes gluten. While this is not a problem for people eating gluten-free as a dietary choice, it can cause issues for people who are gluten intolerant.

Ingredient Keywords

Look for warning signs at three places on the ingredient label. The first is underneath the ingredients list, where common allergens such as soy and milk are listed in bold. If wheat is listed there, the product contains gluten.

The second place to look is the ingredients list itself. The following words may be signs of gluten due to its nature or to cross-contamination:

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  • Wheat
  • Malt
  • Wheat starch
  • Barley
  • Oats
  • Soy sauce (made with wheat)

Even seemingly innocuous products may still contain gluten, so it's important to look at all product labels. For example, yogurt and other dairy products sometimes have gluten-containing thickening agents, many sauces and soups contain gluten, and beer is made with barley hops. 

The third place to look for gluten warning signs on packaging is at the bottom of the ingredients list. In bold, the packaging will declare whether or not the food was processed on equipment that also processes common allergens, including wheat. Cross-contamination can still cause flare-ups, so these foods should be avoided.

Safest Foods

The best way to avoid gluten is to stick to unprocessed, fresh produce and meat. With grains and processed foods, the best way to stay safe generally is to opt for minimally processed foods with few ingredients, or specialized foods. Strategies for gluten-free shopping include: 

  • Foods in the health aisle or in a natural food store are most often accurately marked as gluten-free.
  • Cook what you can at home and take the mystery out of ingredients. Gluten-free bread, for example, can be made at home using the flour of your choice.
  • Do research before shopping - it can save you time and trouble in the long run.

While reading food labels may seem intimidating at first, after a few shopping trips, you will be a pro at identifying problem foods and cooking gluten-free, while still eating a healthy range of foods. welcomes your comments below (registration is NOT required).

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7 Responses:

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said this on
07 Mar 2013 6:32:23 PM PST
I have found nuts and seeds to be contaminated with gluten. I react to nuts and seeds even when they state they are only processed with other tree nuts. I don't think nuts should be recommended on a gluten-free diet unless they are ordered specially from a gluten-free distributor.

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said this on
12 Mar 2013 7:32:52 AM PST
I have found too that pumpkin seeds that are processed in a facility that produces wheat is off limits for me.

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said this on
11 Mar 2013 8:56:48 AM PST
My only "argument" with anything stated in the article, is that sometimes those notices declaring the item was processed on the same equipment as (you name it) appears to me to be a blanket covering for the company against lawsuits, rather than an actual statement of fact.

I have celiac disease, so I can't handle cross-contamination, but I don't summarily eliminate a product from my diet because of that warning. Rather, I consider the product itself, the company, and even past experience with similar products. Can't say it's a sure-fire answer, but it has worked for me.

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said this on
12 Mar 2013 7:37:41 AM PST
Any product manufactured in a facility containing wheat must be cross contaiminated with wheat. It is common sense that the product is more than likely to be laced with wheat.

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said this on
11 Mar 2013 5:19:43 PM PST
I read labels and if I goof, I will take an unopened package back to the store. What is in a product changes from time to tome, so buyer beware!

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said this on
12 Mar 2013 10:54:41 PM PST
Because of the issue of cross-contamination on nuts, I have been rinsing raw nuts before eating them. Sometimes I will then roast them myself because of the added peanut oil which I can't have that is on most roasted nuts.

Christin Meer
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said this on
16 Jun 2014 2:58:24 PM PST
We need a celiac safe label on products. It would make life a lot easier

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I am more stressed about what sales will be out on cyber Monday and black Friday then the actual thanksgiving holidays lol. Cooking is just cooking, I do it daily, just doing more and some special dishes. NOW once a year sales on products I use daily like supplements, spices, foods, flours, etc..... Starbuck's also had wrap sandwiches in London and this was the company they used. Warburton's bread and wraps put everything in the US to shame. The wraps are moist, delicious and do not SPLIT! I could actually consider a move to ...

Why wouldn't it be gluten-free? whiskey is gluten-free. Wine is gluten-free.

Have you been tested for a stomach ulcer? That's what the pain sounds like to me. You can also get pain in your stomach from too much gas. Another possibility is GERD.

Well, you can always trial the gluten-free diet, but do it for at least six months. Act exactly as if you had celiac disease. Worry about cross contamination and learn to read labels. My own hubby did this per the very poor advice from two medical doctors 16 years ago (and we had good in...