Gluten Free Labeling: Tips for Finding Hidden Gluten

What is gluten, and why is it hard to avoid?

Gluten is a protein found in wheat, barley, and rye. It is formed from two proteins, glutenin and gliadin, which bond together to create the elastic network that gives bread its chew and dough its stretch. For people with celiac disease, even a small amount (over 20 ppm) triggers an immune response that damages the lining of the small intestine.

For those with gluten sensitivity or intolerance, symptoms can take days to appear, making it even harder to identify the source. The challenge is that gluten is not always listed as “gluten” on a label. It shows under dozens of ingredient names, hides in flavorings and additives, and can contaminate a product that contains no gluten ingredients at all if it is manufactured on shared equipment. Knowing what to look for is not optional; it is the foundation of staying safe and not getting sick.

Names Gluten Hides Under:

Gluten has many names and can be hidden in many places, both in prepared foods and ingredients. It is critical to read labels to ensure your food is safe.

Wheat and Wheat Derivatives:

• Wheat – The most common source of gluten, found in bread, pasta, crackers, baked goods, and hundreds of processed foods.
• Wheat Bran – The outer layer of the wheat kernel, often added to cereals and baked goods for fiber.
• Wheat Germ – The nutrient-rich core of the wheat kernel, found in granola, cereals, and some supplements.
• Wheat Starch – This is a complex one, as it is technically gluten removed. Many still get sick from it. See the wheat starch section below.
• Durum – A hard wheat variety used to make most conventional pasta and semolina.
• Semolina – Ground durum wheat, the base of most traditional pasta and couscous.
• Farro – An ancient wheat grain with a nutty flavor, increasingly popular in restaurant grain bowls.
• Einkorn – One of the oldest cultivated wheat varieties, sometimes marketed as more digestible, but it still contains gluten and is not safe.
• Kamut – A trademarked ancient wheat variety. The name sounds unfamiliar, but it is wheat.
• Spelt – Another ancient wheat variety often found in health food products. Not gluten free.
• Graham Flour – A coarsely ground whole wheat flour used in graham crackers.
• Bulgar – Cracked wheat kernels, used in tabbouleh and pilaf dishes.
• Cous Cous – Made from semolina wheat, not a grain of its own, despite how it is often marketed.
• Triticale – A hybrid of wheat and rye, sometimes found in cereals and flour blends.
• Farina – A wheat-based hot cereal, similar to Cream of Wheat.

What about wheat starch?

Wheat starch comes up a lot, and it deserves its own section because the answer is complicated. Wheat starch is processed to remove the gluten protein, and in theory, the finished product should be very low in gluten. In practice, Gluten Free Watchdog has tested wheat starch products and found results ranging from 5 ppm to over 1,000 ppm, depending on the source and manufacturer.

My personal recommendation is to avoid wheat starch unless it comes from a manufacturer who conducts rigorous third-party testing and publishes their results. This Gluten Free Watchdog article on wheat starch is the most thorough source I have seen on wheat starch.

How To Read Labels:

Here are some tips for reading food labels to find hidden gluten ingredients:

Look for Gluten-Free Certification:

Photos #1 and #3 have certified gluten free labels. Photo #2 has a “brand-created” gluten-free symbol. A certified gluten-free label from a recognized third-party organization means the product has been independently tested and verified to contain less than 10 or 20 ppm of gluten, depending on the certifying body. The main certifications to look for are the Gluten-Free Certification Organization (GFCO), the Gluten Intolerance Group (GIG), and the Celiac Support Association (CSA).

Many brands also print their own “gluten free” label without paying for third-party certification. This is not automatically unsafe. Many of these brands test their own products rigorously, and the label is legitimate. The issue is more the cost of getting a product certified. The cost is very high, and new brands often don’t have the money to get the certification. But it does mean you are taking the manufacturer’s word for it rather than relying on independent verification. For those of us with celiac disease, that distinction matters.

Important: Do not assume a product is safe just because the front of the package says gluten free. Always look at the ingredient list and allergen statement and read both. Sometimes they do not match.

Check the Ingredients List:

Scan the label for every ingredient name on the hidden gluten list above. Pay particular attention to flavorings, seasonings, and additives, which are common hiding spots. “Natural flavors” and “modified food starch” can contain gluten depending on their source, though in the United States, modified food starch is most often corn-based. When in doubt, contact the manufacturer directly.

Always check the allergen statement!

In the United States, the FDA requires manufacturers to disclose wheat as an allergen in plain language. This will appear either in the ingredients list or in a separate “Contains” statement below it. Note that barley and rye are not covered by the same labeling law, which is why you have to scan the full ingredients list rather than relying on the allergen statement alone.

Look for shared equipment disclosures:

Photo #5 is a good example of a label that discloses that its product is made on shared equipment. Phrases like “made on shared equipment with wheat” or “manufactured in a facility that also processes wheat” mean the product could be cross-contaminated even if it contains no gluten ingredients. For celiac disease, these products carry real risk. For gluten sensitivity, your personal tolerance will guide your decision.

👀 Watch Out: Nuts are among the most common culprits of cross-contamination because processing facilities often handle multiple products on the same lines. Always check the allergen statement on nut products, even when no gluten ingredients are listed.

Check for Hidden Gluten Sources:

Gluten can also be hidden in additives such as modified food starch, flavorings, and thickeners. Look for products that use gluten-free versions of these ingredients. A good example is soy sauce. Be sure it is labeled gluten free soy sauce.

Know the 20 ppm Rule and the Limits:

In the United States, the FDA allows products to be labeled gluten free if they test below 20 parts per million of gluten. This standard was established by the Codex Alimentarius Commission, a joint program of the United Nations FAO and WHO, and it is widely used internationally. Most people with celiac disease tolerate products at this level without symptoms, but some individuals react at lower thresholds. Know your own tolerance and choose products accordingly.

Don’t Forget Personal Care Items!

If you have celiac disease, gluten in personal care products is worth paying attention to for anything that could make its way into your mouth. Lipstick, lip balm, and toothpaste are the most obvious examples. I also keep my shampoo, conditioner, and hand cream gluten free, because when I am cooking, and my hands are near food, I do not want to take the risk.

For topical products like body lotion that have no risk of ingestion, research on whether gluten causes a skin reaction in celiac disease is mixed. If you have dermatitis herpetiformis, the skin manifestation of celiac disease, topical gluten may be a concern worth discussing with your dermatologist.

Labeling laws can vary by country:

If you travel internationally or order food products from other countries, be aware that labeling laws differ significantly. In Canada, manufacturers are required to disclose all allergens in plain language, including whether hydrolyzed protein is derived from wheat, corn, or soy. In the European Union, the 14 major allergens, including wheat, must be clearly highlighted in the ingredients list. (They also do this on restaurant menus!)

One of my readers, Magee, shared this about Canadian labeling: the law requires ingredient labels to disclose any allergen exposure with “may contain” statements, and hydrolyzed proteins must identify their source. She has navigated gluten free in Canada for 14 years using this system successfully.

The 20 ppm standard is used in most countries, but the certification organizations and labeling requirements vary. When traveling, I recommend researching the labeling laws of your destination country before you go.

A Special Note on Fermented Beverages:

This is something most gluten-free guides skip over, and it matters. Standard ELISA testing, which is how gluten content is measured in food, does not work accurately on fermented beverages. The fermentation process breaks down the gluten proteins in a way that interferes with the test results, meaning a beer or fermented drink can test as low-gluten or even gluten free on paper while still containing enough intact gluten protein to cause a reaction.

This is exactly the problem with “gluten-removed” beers. They are brewed from barley, then treated with an enzyme to break down the gluten. The product may test below 20 ppm, but the broken-down gluten fragments may still trigger a response in people with celiac disease. The FDA does not allow gluten-removed beers to be labeled gluten free for this reason. If you want a safe beer option, look for beers brewed entirely from gluten-free grains like sorghum, rice, or millet.