#18: Decoding Gluten-Free Labels

#18: Decoding Gluten-Free Labels

Podcast Episodes
May 08, 2025•2 min read
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You know that moment—you pick up a product that looks safe, it says “gluten-free” in bold letters… but something still makes you hesitate.

Can you trust the label? What about that “processed in a facility with wheat” note? What the heck is “malt extract” anyway?

If you’ve ever stood in a grocery aisle Googling ingredients, this episode is for you. Today I’m breaking down how to read gluten-free labels with confidence—so you can spend less time stressing and more time actually enjoying your food!


Let's Recap: How to Read a Gluten-Free Label

🧠 What “Gluten-Free” Actually Means (and What It Doesn’t)

  • In the U.S., “gluten-free” means:
    ✔ Contains less than 20 ppm of gluten
    ✔ Cannot contain wheat, barley, rye, or crossbred hybrids
    ✔ BUT… it doesn’t require certification or dedicated facilities

  • What “certified gluten-free” means (vs. “gluten-free”):

    • Certified = 3rd party testing (GFCO, NSF, etc.)

    • Often stricter than FDA’s standard

    • Logos to look for: GFCO, CSA, etc.

✅ Bottom line: Gluten-free ≠ guaranteed safe for everyone (especially with cross-contact sensitivities)

🏷️ Phrases & Red Flags to Watch For

Here are some common label phrases—and what they really mean:

  • “Made in a facility with wheat” – cross-contact risk high

  • “Made on shared equipment with wheat” – more risk than “facility”

  • “May contain traces of wheat” – added voluntarily, but important to consider

  • “Contains wheat” – a hard no

💬 Tip: When in doubt, contact the company directly or check trusted GF communities online.

🕵️‍♀️ Hidden Gluten Ingredient Names

Gluten doesn’t always say “gluten.” Watch out for:

  • Malt (usually from barley)

  • Malt vinegar, malt extract, malt flavoring

  • Modified food starch (safe in U.S. unless wheat is listed)

  • Wheat starch (can be specially processed GF—but only if labeled as such)

  • Hydrolyzed wheat protein

  • Soy sauce (unless it says gluten-free—tamari is safer)

  • Flavored chips, soups, gravies, broths

🧠 The more processed something is, the more carefully you need to read.

🧃 How I Personally Read Labels (My Step-by-Step Shortcut)

  1. Check for a certified GF logo – great!

  2. Scan allergen warning (“contains wheat”) – dealbreaker

  3. Read the ingredients list – look for hidden sources

  4. Look for risk statements: shared facility/equipment

  5. If unsure… I skip it or look it up later

💬I’ve trained myself to do this in less than 30 seconds—once you learn the key terms, it gets easier.

✨ Pro Tips for Building Confidence

  • Start with brands you trust and build from there

  • Save a “safe product list” in your phone for grocery runs

  • Ask companies questions—email or call

  • Join gluten-free Facebook groups for crowdsourced info

Print or save a gluten-free ingredient cheat sheet (mention this as a possible lead magnet/download!)

✅ Key Takeaways:

  • “Gluten-free” doesn’t always mean safe—context matters

  • Learn the tricky ingredients and phrases to watch for

  • The more you read, the easier it gets—practice = peace of mind

  • Trust your gut (literally and figuratively!)

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