Odds are, as a consumer you’ve likely glanced at a food label in your lifetime. Though, for some, more than a quick glimpse is necessary, as the intricate details can be the difference between health or illness. This really applies to any allergy, as ingredients and wording can easily veil allergens. Specifically, this can be a regular practice for those avoiding gluten, as just a microscopic amount can have macroscopic repercussions.
What is gluten?
Gluten is a protein found in wheat, primarily present as gliadin and glutenin. Synonymous proteins are present in rye as secalin, barley as hordein, and oats as avenins (Biesiekierski, 2017). Gluten is used as an umbrella term to describe each of the proteins, as each behave and interact in similar ways. Most commonly found in breads, pastas, and other dough based products, gluten acts as a binding agent. This means its presence impacts texture, elasticity, and even taste (Biesiekierski, 2017). These factors cause gluten to be found in less obvious products like seasonings, dressing, and even the remoistenable seal of an envelope.
To be or to not be free of gluten
With the possibility of gluten being present in so many different forms, tracking its presence is crucial for those trying to avoid it. As declared by the Food and Drug Administration, for something to be labeled gluten free it must meet specific criteria to be considered not misbranded. The official ruling defines ‘gluten free’ as an item that doesn’t have a gluten containing grain, is not derived from a gluten containing grain, and an item with less than 20 parts per million of gluten (ppm) (Food and Drug Administration, 2013). The parts per million decree is pertinent when a gluten containing grain has been specifically adapted to contain not gluten. It essentially means that for every 1,000,000 grams of a substance, less than 20 of them are able to actually contain gluten. This microscopic amount pales in comparison to a single bread crumb or speck of flour, causing issue to another form of gluten possession, cross contamination.
Items naturally free of gluten such as meat or rice cannot confidently be deemed gluten free due to cross contamination. Cross contamination occurs when one substance is unknowingly transferred to another, in this case that substance is gluten. Transfer of gluten from a containing substance to supposedly gluten free product can happen at any point in the development process of a product (Damasceno et al., 2024). A single speck of wheat flour would be enough to contaminate a gluten free product. This means shared equipment, such as a conveyor belt holding glutenous food being used on a gluten free product could easily result in the surpassing of the 20 ppm maximum.
External Certifications
Beyond just an FDA approved gluten free marking on a product, there are many different types of certifications that may each follow their own thresholds for what is considered gluten free. Globally, these 3rd party certification processes vary in their guidelines to be included, with different organizations such as Beyond Celiac’s ‘Gluten-Free Certification Program’, Gluten Intolerance Group’s ‘Certified Gluten Free’ Stamp, or National Celiac Association’s gluten free certification. Each of these listings require different ppm of gluten, with one even having a maximum of 5 ppm, which is significantly lower than the FDA regulation (Dennis, 2018). The certifications can provide more comfort to consumers avoiding gluten, as they require more extensive testing of the products to confirm their gluten ppm. While the FDA decree sets limits for a company to legally consider its product gluten free, it does not necessarily require the manufacturer to test the product to confirm that (Thompson & Simpson, 2014).
How to Read a Label – A Guide from First Hand Experience
As someone with Celiac Disease, with its only treatment being a strict gluten free diet, over the past 9 years of my diagnosis I’ve learned a few tricks along the way. Most notably, I would say being a conscious consumer has been the most impactful thing for my safety when selecting food items. If a product does not have a specific certification, meaning it is just generally labeled gluten free or has no label at all, my first step is to read the ingredients. In my experience, there are a few specific keywords to look out for. In the process of scanning an ingredient list, if I notice words like wheat, barley, malt, or rye, off the bat the product can be considered not gluten free. Additionally, gluten can be hidden in certain ingredients like corn syrups, oats, yeasts, and some seasonings. These items aren’t inherently glutenous, but particular processes may make them unsafe.
In some cases, a search online is beneficial for me as well. Frequently, even though a label does not guarantee an item to be gluten free, the company will disclose on their website that their products are free of gluten. Oftentimes, the company will not officially disclose anything due to concern for cross contamination. The actual extent to which this is possible though varies by company. This is where the list at the bottom of a product saying ‘may contain wheat’ is notable. For some, ‘may contain’ could mean direct use of shared equipment, but for others it’s a disclaimer that the factory also makes gluten items. Research or contact with the company is sometimes the best option as it clarifies this uncertainty, and allows for a decision by the consumer depending on the extent of the allergy/sensitivity. Lastly, an item cannot just be deemed gluten free if it lacks a note saying it ‘contains wheat’, as that does not ensure it does not contain barley or rye, which are also gluten containing grains.
References
Biesiekierski, J. R. (2017, February 28). What is gluten? – biesiekierski – 2017 – Journal of Gastroenterology … Wiley Online Library. http://onlinelibrary.wiley.com/doi/10.1111/jgh.13703/full
Damasceno, R. P. B., Zandonadi, R. P., Mendes, M., Cunha Junior, L. C., Raposo, A., Teixeira-Lemos, E., Chaves, C., & Farage, P. (2024, April 18). Risk of gluten cross-contamination due to food handling practices: A mini-review. MDPI. https://www.mdpi.com/2072-6643/16/8/1198
Dennis, M. (2018). Third Party certification of Gluten Free Foods. BIDMC of Boston. https://www.bidmc.org/centers-and-departments/digestive-disease-center/services-and-programs/celiac-center/celiacnow/nutrition-and-the-gluten-free-diet/label-reading/third-party-certification-of-gluten-free-foods
Food and Drug Administration. (2013, August 5). Food Labeling; Gluten-Free Labeling of Foods. Federal Register – National Archives. https://www.federalregister.gov/documents/2013/08/05/2013-18813/food-labeling-gluten-free-labeling-of-foods
Thompson, T., & Simpson, S. (2014, October 1). A comparison of gluten levels in labeled gluten-free and certified gluten-free foods sold in the United States. Nature News. https://www.nature.com/articles/ejcn2014211
