When looking at a product, going in this order will save you hours of packet-gazing in the aisles.
- Look on the front of the product to see if it is marked as “gluten free”. If it says gluten free on the label it’s good to go.
- Turn to the ingredient list. Here look for any of the known contaminating grains or cereals. TIP: know what you must avoid and then everything else is easy.
- Look for an allergen warning including advice about cross contamination and statements like “manufactured on equipment which may process gluten” etc.
- If you see nothing at any of these points to indicate gluten, then it is safe to eat.
The Four Exceptions
- Glucose syrup (from wheat)
- Caramel (from wheat)
- Glucose (from wheat)
- Dextrose (from wheat)
Legally the wheat must be identified but it is so heavily processed that the gluten is within safe limits. These foods are gluten safe.