Advanced Label-Reading Tips
by Molly McMillian, MS, RD
Gluten is a unique substance, as it is the protein that exists within other foods, i.e. wheat, barley, and rye. What’s tricky about this, especially in the US, is that gluten is currently not considered a top allergen (wheat is, but barley and rye are not), and therefore it is easy for gluten to “hide” behind other names in ingredient lists. This article will explore hidden sources of gluten, ingredients that can potentially include gluten, and even tips and tricks as to how to read labels in both the US and abroad!
In the United States, the nine major allergens are milk, egg, fish, crustacean shellfish, tree nuts, peanuts, wheat, soy, and sesame. The European Union requires the declaration of 14 categories of substances that can cause allergies or intolerances. These include celery, lupin, mustard, sulphites above the regulated level, and cereals containing gluten, in addition to many of the allergens recognized in the United States. Crustaceans and mollusks are treated as separate categories. When wheat, rye, barley, oats, or a related hybrid grain is used in a food, the specific grain must generally be named and emphasized in the ingredient list. The UK currently follows a similar system. This makes barley and rye easier to identify on EU and UK labels than on US labels.
Canada also requires gluten sources to be clearly identified. When a prepackaged food contains gluten protein from wheat, barley, rye, oats, or triticale, the specific grain must be declared by name. The source may appear in the ingredient list, in parentheses after an ingredient, or in a “Contains” statement. Wheat and triticale are regulated as priority allergens, while all five grains are regulated as gluten sources. This makes Canadian labels especially helpful for identifying barley and rye, which do not receive the same mandatory source declaration in the United States.
The following is a list of ingredients that contain gluten under different names:
Barley-Derived Sources of Gluten
- Malt, malt extract, malt flavoring, malt syrup
- Malt vinegar
- Barley malt
- Brewer’s yeast (traditionally, when it’s a byproduct of beer brewing)
- Beer, ale, lager (unless specifically brewed gluten-free)
Wheat-Derived Sources of Gluten
- Wheat starch (unless specifically processed/certified gluten-free, as some EU products are)
- Seitan (made from wheat gluten itself — it’s essentially pure gluten)
- Farina, semolina, durum
- Spelt, einkorn, emmer, triticale (all wheat species/hybrids)
- Bulgur, couscous
- Graham flour
- Vital wheat gluten
- Wheat bran, wheat germ
- Panko breadcrumbs (traditionally)
- Hydrolyzed wheat protein
- Modified food starch (only if the source isn’t specified and it’s not labeled GF — in the US it’s usually corn-derived, but not guaranteed)
Rye-Derived
- Rye flour
- Pumpernickel
Other Reliably Gluten-Containing Ingredients
- Soy sauce (traditional, brewed with wheat — tamari is often but not always GF)
- Roux (traditionally made with wheat flour as the thickener)
The above lists are essentially always gluten-containing ingredients. Gluten-free wheat starch does exist, and when certified it can be safe for those with celiac disease, though never for those with a wheat allergy. On the other hand, the ingredients listed below may contain gluten, depending on how they are made and what ingredients they include. Their presence does not automatically mean a product contains gluten.
- Modified food starch – Modified starch can be made from corn, potato, tapioca, rice, wheat, or other sources. In the United States, it is commonly made from corn. If it is made from wheat, wheat must be declared on U.S. food labels. Canada, the EU, and the UK also require wheat to be identified. Therefore, modified food starch without a wheat declaration is generally not considered a hidden source of gluten in these countries.
- Dextrin – Dextrin can be made from corn, potato, tapioca, rice, or wheat. In the United States, Canada, the EU, and the UK, wheat generally must be identified when wheat protein remains. When a product is not labeled gluten-free and the source is unclear, additional checking may be appropriate
- Caramel color – this is made from the controlled heating of sugars or other food-grade carbohydrates. Some sources suggest caramel color could potentially contain malt syrup, rendering it not gluten-free
- Natural flavors / “flavoring” – Wheat must be declared when present in a natural flavor, but U.S. labels may not always identify barley or rye in the same way. Canada, the EU, and the UK require gluten-containing grain sources to be identified. Products labeled gluten-free must meet the applicable gluten-free standard.
- Vegetable protein / textured vegetable protein — The protein component in vegetable protein may come from soy, peas, wheat, or even another plant. Check the identified source in the ingredients and be sure to avoid wheat protein, wheat gluten, textured wheat protein, and hydrolyzed wheat protein.
- Yeast extract / autolyzed yeast extract — Some yeast extract may be made from spent brewer’s yeast and could contain residual barley gluten. In the United States, the source may not be clear because barley is not a major allergen. Canada, the EU, and the UK require barley to be identified when its gluten protein is present. For U.S. products, choose yeast extract that is labeled gluten-free or contact the manufacturer.
With this list of potentially gluten-containing ingredients is where label reading needs to really be focused. Without containing wheat, these ingredients do not technically include the top 9 allergens in the US, and therefore they do not need to list the source they are derived from. If you see these ingredients on a product, and the product is labeled gluten-free or has a third-party GF certification like GFCO, then it’s good to go. However, if there is no GF label, then these “gray area” ingredients need to be looked into before consuming the product. The company must be contacted to ensure safety — this extra step can be somewhat time consuming, but it’s worth it for safety! And for the safest option, always look for the GFCO certification, meaning the product is less than 10ppm for gluten and safe for anyone with celiac disease!
A few other notes about label reading are important to touch on before we conclude. The statements of “may contain wheat,” “made in a shared facility with wheat,” and “made on shared equipment with wheat” are voluntary and are not required in the US. If you see one of these statements and the product is certified gluten-free, that means it has been tested for any cross contact with gluten, has passed the test, and is safe to consume for those with celiac disease. If these labels exist, and there is no certification, then you need to discuss with your doctor and dietitian about what you feel comfortable with personally. You can also always call the company to ask them about what their protocols are, and what risks there are for cross contact within facilities!
Another thing is to always read the FULL ingredient list, not just the “contains” statement at the bottom, to check for sneaky ingredients. It’s easy to miss small details, so be diligent when reading!
Lastly, when it comes to oats, the cross-contact risk with gluten is high, so always look for a certification on oat-containing products. Gluten-free oats are essential for safety! Label reading can be tough and sometimes overwhelming, but it’s a learnable skill that we can all use! Getting to know all gluten-containing ingredients will help you feel confident shopping and help keep you safe. Study these lists and happy reading!