Food labelling is an important aspect of following a gluten-free diet. Shopping for suitable products can be time-consuming, but this guide will help you understand what to look for when reading labels.
What does a gluten-free label actually mean?
A product labelled as gluten-free contains 20 parts per million (ppm), or 20 mg/kg, of gluten or less.
This level is considered safe for people with coeliac disease.
The Crossed Grain Symbol and Gluten-Free labels
The Crossed Grain symbol and gluten-free labels provide reassurance that the product is suitable for people with coeliac disease.
What to look for in the Crossed Grain Symbol
When checking for the Crossed Grain symbol on products, make sure it includes the following elements:
- The Registered Trademark symbol
- A Country Code, such as MT (Malta), UK (United Kingdom), IT (Italy), or ES (Spain)
- A Product Code
These details confirm that the product has been officially certified as gluten-free. You can find more information here.
Ingredients List
Reading the ingredients list is essential. In many countries, allergens – including gluten-containing ingredients – are highlighted in bold to make them easier to spot.
“May Contain” statements
Phrases like “may contain traces of gluten” indicate potential cross-contamination. Such products are best avoided by people with coeliac disease.
Gluten-free Label but has barley or wheat
You may come across products labelled gluten-free that list ingredients like barley malt extract, wheat starch, or wheat extract.
This can understandably be confusing – how can a product be gluten-free if it contains barley or wheat?
These ingredients can be specially treated to remove gluten to levels below 20ppm, which is considered safe for people with coeliac disease.
The gluten-free label ensures the product meets this standard. However, these labels are also helpful for people with other sensitivities, such as wheat intolerance, who may need to distinguish between gluten-free and wheat-free.
Foreign Languages
When reading labels in another language, the Google Translate app can be very useful.
Use the camera feature to translate text in real time by pointing your phone at the ingredients list. This is especially helpful when travelling.