As someone who has been on a journey to better health, I know how challenging it can be to avoid gluten, especially when it seems to lurk in the most unexpected places. Unfortunately, it’s not as simple as just looking for “gluten-free” products. I had to turn into a label detective, but I learned a lot along the way, and you can too.

What Does a Gluten-Free Label Actually Mean?

Gluten is a type of protein found in wheat, barley and rye. For people like me with celiac disease or gluten intolerance, even small amounts can cause issues. When I was diagnosed, I wasn’t too worried. I thought I’d be fine just picking out foods from the gluten-free aisle. 

After all, the FDA requires any food labeled as gluten-free to have under 20 parts per million of this protein, so you can be reasonably confident in those, right? Not quite. For a start, there is some debate over whether the 20 parts per million rule is strict enough for those with the worst sensitivity. 

Secondly, there is no guarantee that foods labeled as gluten-free have not come into contact with other gluten-containing foods during the manufacturing process. This kind of cross-contact can easily happen when different foods are produced via the same facilities or machinery. So relying solely on certifications isn’t enough.

Why Understanding and Reading Labels Matters

In the first few months after my diagnosis, I couldn’t understand why my bloating and brain fog weren’t getting much better. That’s when I realized I was still consuming this harmful protein from some unexpected sources. I had to learn how to find hidden gluten in food labels to figure out where I was going wrong. 

Manufacturers are legally required to list each ingredient on product labels, but it’s not always obvious which ingredients are problematic and which aren’t. Here’s what I learned about where gluten hides.   

Sneaky Sources of Gluten

Some of the less obvious sources include:

• Thickeners: Often used in condiments and sauces to enhance texture or mouth feel
• Malt vinegar: Common in salad dressings, sauces, ketchups and mustard
• Soy sauce: Often found in Asian-inspired soups, sauces and dressings
• Flavor enhancers: Common in lunch meats and processed meats like hot dogs
• Alternative proteins: Found in plant-based meat alternatives
• Seasonings: Typical in some flavors of chips or crackers
• Some marinades: May contain wheat-based additives
• Some types of glucose syrup: Sometimes found in confectionery, baked goods, canned goods, sauces, sports drinks and ice cream

All this may sound alarming, but take heart. One thing I’ve learned on my journey is how creative manufacturers can be at finding gluten-free alternatives. I’m a pizza fiend, and I was originally dismayed that my go-to comfort food was going to be off the menu. 

However, I’ve found pizza with crusts made from almonds, potatoes or even bean flour — if you look carefully, you’ll find what you need. 

Not all thickeners, flavorings and seasonings contain harmful ingredients — you just can’t always be sure that they don’t. Your best bet is to avoid those foods if you can, or to check directly with the manufacturer.

How to Find Hidden Gluten in Food Labels

When you’re shopping, choose gluten-free certification if possible, but don’t stop there. Scan for red flag ingredients like those in the list above, and look out for modified food starch, seitan or hydrolyzed protein. Check for cross-contamination warnings such as “may contain wheat,” and be wary of vague terms, like “natural flavors,” which can come from barley.

If you systematically read labels like this, you will significantly cut your risk of ingesting hidden gluten. It can help you limit and control your symptoms. 

Top Strategies for Safer Shopping

I know it can feel overwhelming, but it gets faster and easier with practice, and it’s worth it for your health. Here’s how I made it feel a bit more manageable when I was still getting used to the process.

• Use a planner: After each shopping trip, note new items you have found. Keep updated lists of good brands, your favorite go-tos or healthy alternatives. Getting organized this way cut down my anxiety and made me feel more in control. 
• Leverage tech: Apps like Fig and Spoonful let you scan barcodes to identify gluten and will also teach you a lot about what’s harmful. 
• Shop online: Suitable baking powders, ice cream, chocolates, snack bars and candies can be hard to find in smaller towns, but you can often get around this by ordering online from a bigger store.
• Check every label, every time: Manufacturers sometimes change ingredients, so avoid complacency even with items you have previously trusted. 

Staying One Step Ahead in Your Gluten-Free Journey

Learning how to find hidden gluten in food labels has been a game-changer for me. While it took time and I had to learn from mistakes, I now feel empowered to make safer choices and avoid foods that will trigger my symptoms. 

If you’re just starting out, remember that label reading gets easier with practice, and you are not alone — many of us have faced the same challenges. Stay curious and keep asking questions. Your efforts will pay off in better health and peace of mind.