How to Tell if a Product Is Gluten-Free

Whether you have celiac disease or are intolerant to gluten, looking for gluten-free products is not always as simple as picking up a package and knowing right away. 

But for people with celiac disease or a severe wheat allergy, accidentally ingesting gluten can be a very serious matter—and, unfortunately, “gluten-free” on a label doesn’t always mean it’s actually gluten-free, which is why certifications are necessary. 

In this article, learn more about how to tell if a product is gluten-free, including the top gluten-free certifications and a list of gluten-containing ingredients to avoid. 

What Is Gluten?

First things first: what is gluten, anyway? 

Gluten is a protein found in wheat, barley, rye, and their derivatives that can trigger adverse reactions in people who are sensitive, intolerant, or allergic to it.

Some people have mild digestive discomfort when they eat gluten—like those with celiac disease and non-celiac gluten sensitivity—while others can have potentially severe consequences. 

People with celiac disease are more likely to have the most severe side effects from consuming gluten.

Celiac disease is an autoimmune disorder that triggers an immune response that damages the lining of the small intestine upon eating gluten—even a breadcrumb can trigger symptoms like diarrhea, constipation, bloating, gas, nausea, and vomiting.

Over time, chronic gluten consumption in people with celiac disease can cause poor nutrient absorption, fatigue, weight loss, anemia, migraines, bone or joint pain, infertility, skin rashes, mouth sores, depression, and anxiety.¹ 

As you can imagine, ensuring a food product is gluten-free and consuming a 100% gluten-free diet is essential for these individuals. 

Fortunately, many products are now getting certifications that ensure their products are safe for those following a medically necessary gluten-free diet.

Gluten-Free Certifications

If a food product is labeled “Certified Gluten-Free” on it, you know that food is safe for someone needing to avoid gluten. 

Conversely, food may be labeled “gluten-free” on the package, but this is insufficient. Without the word “Certified,” the food has not undergone third-party testing to ensure no traces of gluten or cross-contamination in their facilities. 

There are several different certifying programs—all of which are credible. 

A leading third-party certification is The Gluten-Free Certification Organization (GFCO), a program of the non-profit Gluten Intolerance Group. GFCO ensures that all starting ingredients and finished food products test below 10 parts per million (ppm) of gluten.  

It also prohibits the use of oats in countries where that is a requirement, such as Australia and New Zealand. (Oats do not naturally contain gluten but are commonly cross-contaminated with gluten in food manufacturing facilities.)

In addition to GFCO, other gluten-free certification programs include:

• NSF Gluten-Free Certification: This has a slightly higher threshold than GFCO, allowing up to 20 ppm of gluten in certified products (the same limit set by the FDA). It also verifies that it is manufactured in a facility that prevents cross-contamination.
• Gluten-Free Food Program (GFFP) by the National Celiac Association: This certification has the most stringent requirements. It only certifies foods containing less than 5ppm of gluten and does not certify any products containing oats (even gluten-free oats). The program has also been extended to include gluten-free certification for restaurants and food service establishments.
• Gluten-Free Certification Program (GFCP): GFCP is endorsed by Beyond Celiac in the US and the Canadian Celiac Association and also uses the limit set by the FDA (20 ppm). 

A product containing any or all of these certification logos is safe for people with celiac disease or gluten intolerances.

If you are concerned about potentially consuming any amount of gluten and maintaining a strict gluten-free diet, consider looking for certification by the GFFP, which has the most stringent requirements. 

Where to Find Gluten on a Food Label

Of course, if you see wheat, barley, or rye in the ingredients list, you know the product contains gluten.

The FDA (Food and Drug Administration) mandates that any product labeled “gluten-free” must contain fewer than 20 ppm of gluten. However, the FDA does not require manufacturers to test for the presence of gluten in ingredients or the finished “gluten-free” labeled food product. Therefore, having a third-party certification that tests the products is essential. 

You may also see statements like “May contain wheat” and “processed in a facility/on equipment that processes wheat.” These are voluntary statements that are not required or regulated by the FDA. These also are not third-party certified, so don’t assume you will always see them.

There is one area that must be labeled: if wheat is in a food product, it must be listed and labeled in the “Contains” statement for allergen labeling. For example, you may see at the bottom of an ingredient list “Contains Wheat, Milk, and Soy.” 

If you see “wheat” on that list, you already know this product is not gluten-free. However, gluten can sneakily be found in many other food ingredients—and it’s a lot more than just wheat. 

To avoid gluten, always avoid:

• Wheat: found in breads, baked goods, pasta, pastries, orzo, couscous, farro, tortillas, pizza, beer, cereals, crackers, pretzels, and more 
• Rye: found in rye bread and baked goods, rye whiskey, many beers, and “multigrain” products 
• Barley: found in “multigrain” products, barley porridge, barley soup, many beers, Scotch, some other whiskeys, and malt beverages like malted milkshakes
• Triticale: a hybrid of wheat and rye
• Brewer’s yeast: used to brew beer, bake bread and pizza dough, or add flavor to soup bases and sauces 
• Malt: including malt extract, vinegar, and flavor

Additionally, you’ll need to avoid products containing the following unless they are Certified Gluten-Free:

• Oats, oat bran, oat flour
• Yeast (autolyzed or extract)
• Smoke flavor from barley
• Natural flavor from barley
• Distilled spirits like vodka, bourbon, gin, and whiskey, unless they are made from ingredients other than wheat, rye, or barley
• Flavored hard cider, hard lemonade, and flavored wine coolers

Processed foods can be tricky since gluten is often used as a stabilizer, thickener, or flavor enhancer, making naturally gluten-free foods not gluten-free. Gluten can be hidden in many processed and packaged foods, including:

• Gravy 
• Soy sauce 
• Teriyaki sauce
• Barbecue sauce 
• Flavored coffee creamers 
• Bouillon cubes
• Breakfast cereals (many, like cornflakes, use malted barley)
• Creamy soups thickened with roux (containing flour)
• Salad dressings (may contain malt vinegar or soy sauce)
• Broths and stocks (may contain yeast extract)
• Beef jerky
• Mustard (may have wheat flour as a thickener)
• Yeast spreads (like vegemite) 
• Meat substitutes (like seitan, made of wheat gluten, or vegan hot dogs)
• Sliced deli meat (may have wheat-derived dextrin or modified food starch)
• Chips with seasoning on them 
• Boxed and seasoned rice products (the seasonings could be combined with gluten-containing ingredients like soy sauce powder, wheat flour, or wheat starch.)
• Anything battered 
• French fries, which may have flour coatings or cross-contaminated with gluten in frying oil 

However, many of these items can be gluten-free if they have a Certified Gluten-Free label. 

How to Tell if a Product Is Gluten-Free FAQs