How to Read Food Labels for Celiac Disease: A Quick Gluten-Free Guide

How to Read Food Labels for Celiac Disease: A Quick Gluten-Free Guide

How to Read Food Labels for Celiac Disease: A Quick & Gluten-Free Guide

Living with celiac disease means reading every food label like your health depends on it—because it does! At Five Frogs Farm, we know how confusing (and overwhelming) grocery store aisles can be when you're trying to avoid gluten. So, we’ve put together this simple guide to help you decode food labels like a pro. Shopping for Gluten Free Baked Goods is even harder as the large chains simply do not offer a lot of options and the ones that are at the store are typically less than desirable. 

🚫 1. Look for the “Gluten-Free” Label First

The easiest way to start? Look for products labeled “gluten-free.” In the U.S., this label is regulated by the FDA, which means the product contains less than 20 parts per million (ppm) of gluten—a safe amount for most people with celiac disease. Some really good markings look like this:

What Gluten-Free Labeling Laws and Certifications Really Mean

Sounds simple right? Not necessarily. Unfortunately, the labeling laws in the United States have not included a standardized labeling process for gluten free. Often the label or "gluten free" words are hidden amongst other labeling or is a simple symbol like a GF with a circle around it. As a celiac my rule is if it doesn't clearly state "gluten free" I move on. Just not worth the risk. 

👉 Bonus tip: Certified gluten-free products (by groups like GFCO or NSF) undergo even stricter testing, sometimes less than 10 ppm.

🔍 2. Scan the Ingredient List

Even if something isn’t labeled gluten-free, it might be safe. Look through the ingredient list for these common gluten-containing grains:

  • Wheat

  • Barley

  • Rye

  • Malt (often made from barley)

  • Brewer’s yeast

  • Triticale (a wheat-rye hybrid)

Also be cautious of vague terms like “flavorings,” “starch,” or “seasonings”—these can sometimes contain hidden gluten.

New here-- How do you grocery shop? : r/Celiac

⚠️ 3. Know the Code Words

Some ingredients don’t scream “gluten,” but they still might contain it. Watch out for:

  • Modified food starch (unless it says it's from corn)

  • Hydrolyzed vegetable protein (HVP) or hydrolyzed plant protein (HPP)

  • Soy sauce (often brewed with wheat unless specified gluten-free)

If you’re not sure, it’s safer to skip it or contact the manufacturer directly. That is not always cut and dry either. A lot of manufacturers give vague or incomplete responses. Again, if it isn't clear move on. 

🏭 4. Watch for Cross-Contamination Warnings

Even if the ingredients are gluten-free, the food might be made in a facility that processes wheat.

Check for warning statements like:

  • “Processed in a facility that also processes wheat”

  • “May contain traces of gluten”

These statements aren’t required by law, but many companies include them voluntarily. For those with celiac disease, it’s best to avoid items with this kind of risk.

📱 5. Use Tech to Help You Shop

There are some great apps that scan barcodes and check if products are safe for gluten-free diets:

  • Spoonful

  • Fig

  • Gluten-Free Scanner

They’re not perfect, but they’re great for quick decisions when you're in a hurry.

List of Brands that mark their products as gluten free:

✅ Certified Gluten-Free & Clearly Labeled Brands

🥣 Snacks & Pantry Staples

  • Udi’s – Gluten-free breads, muffins, and baked goods

  • Glutino – Crackers, pretzels, cookies, and mixes

  • Enjoy Life – Allergen-free snacks (cookies, chocolate, bars)

  • Simple Mills – Crackers, baking mixes, and snacks

  • Schar – Wide range of gluten-free pasta, bread, and treats

  • Blue Diamond – Almonds and Nut Thins (check label)

  • Kinnikinnick – Baked goods and mixes

  • Bob’s Red Mill – Gluten-free flours, oats, and mixes (look for GF seal)

🍝 Pasta & Grains

  • Barilla Gluten Free – Pasta made from corn and rice

  • Tinkyada – Brown rice pasta

  • Banza – Chickpea pasta, rice, and pizza crusts

  • Lundberg Family Farms – Gluten-free rice and rice products

  • Ancient Harvest – Quinoa, pasta, and grains

🥤 Beverages

  • LaCroix – Naturally gluten-free sparkling water

  • GT’s Kombucha – Most flavors are labeled gluten-free

  • Oatly – Certified gluten-free oat milk (in U.S.)

  • Spindrift – Sparkling water made with real fruit, gluten-free

🍫 Treats & Sweets

  • Hershey’s – Many products are gluten-free; check label

  • Justin’s – Nut butters and peanut butter cups (look for GF mark)

  • No Whey! Foods – Dairy-free, nut-free, gluten-free chocolate

  • Tate’s Bake Shop (Gluten Free line) – Certified gluten-free cookies

🧼 Extras: Sauces & Condiments

  • Tamari by San-J – Gluten-free soy sauce alternative

  • Annie’s Naturals – Labeled GF options for dressings and ketchup

  • Primal Kitchen – Mayo, dressings, sauces (many GF-certified)

 

🐸 From Our Farm to Your Table

At Five Frogs Farm, every cookie, cupcake, and baked treat we make is 100% gluten-free, with ingredients you can recognize and trust. We know how important label reading is because we read every label too—for you and your family’s safety.

Stay safe. Eat sweet. And remember: it’s not easy being gluten-free—but it can be delicious 💚

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