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I Am Gluten Free

Gluten free college recipes, family meals, and tips from a teenage girl.

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Checking Labels for Gluten

Unfortunately, labels don’t always just say “Gluten” and that’s the end of it. Gluten comes in all shapes, sizes, and names. Labels don’t always say whether something is gluten-free or not. So here is a list of things that contain gluten that you don’t want on the label.

ALWAYS AVOID

Wheat

Rye

Barley

Maltodextrin   (I’ve had mixed notes on maltodextrin. It’s made from starch, and often the starch used is wheat. Some people say, however, that maltodextrin is so processed that the gluten content is processed right out of it. Also, on some labels you will see ‘Wheat Maltodextrin,’ and on others it will just say ‘Maltodextrin’. Just because it doesn’t have wheat before it does not necessarily mean that the maltodextrin is not made from wheat. See here for more on this). 

Vinegar (really, this one depends on which kind of vinegar. Malt vinegar is definitely a no-go. White vinegar can be made from a number of starches, including gluten, and so it is not guarenteed safe. Apple cider vinegar, wine vinegar, balsamic vinegar, and cane vinegar are gluten-free. See here for more). 

Modified Food Starch

Natural Flavors

Artificial Flavors

Emulsifiers

Bulgur

Durum flour

Farina

Graham flour

Kamut

Semolina

Spelt

Malt

 

CHECK AND DOUBLE CHECK

Some things don’t seem like they should contain gluten…but they do. Double check these:

Licorice

Ketchup

Mayonnaise

Vinegar

Various Sauces

Salad Dressings

Nuts

Oats

Soy Sauce

Canned Soups/Stews/Prepackaged Meals

Play-Dough (Usually contains wheat)

CHECK FOR:

The words Gluten Free (This means you are good to go)

The Words Wheat Free (This doesn’t always mean that the item is gluten-free!)

List of Allergens (May tell you straight off if it contains wheat. If it says that, then obviously, don’t buy it)

Processed In Facility (Below the “ingredients” list, there is a list which tells whether or not the item is processed in a facility containing wheat. If it is processed in a facility containing wheat, it may have been cross-contaminated!)

Oats (These may have been contaminated with gluten…oats are not always safe!)

ALWAYS AVOID UNLESS LABELED GLUTEN FREE

You should avoid these unless, yes, labeled gluten free OR, for some, you have checked them and they appear to have no gluten. If you are in doubt about whether or not it contains wheat, don’t eat it. Don’t risk feeling sick for a week.

Breads

Beer

Cakes and Pies

Candies

Cereals

Cookies and Crackers

Croutons

French Fries

Vegetables in Sauce

Gravies

Pastas

Seasoned Snack Foods (such as potato and tortilla chips).

Processed Lunch Meats (we always ask the person at the counter if we can see an ingredient list. They are usually very helpful).

Pre-made meals

Soups and Soup Bases

Reader Interactions

Comments

  1. Karen Diamond says

    March 9, 2014 at 1:12 pm

    I love your blog, it’s very informative for those of us just starting out with gluten free diets. I have a question though. Ii may sound silly, but why would natural flavors contain gluten? I thought if it was natural it would be okay.
    Thanks again for all of your help, you’re a very wise 17 year old!

    Reply
    • Linnaea says

      March 10, 2014 at 7:31 pm

      Natural flavors aren’t necessarily natural. According to Today.com (food), “Both artificial and natural flavors are made by “flavorists” in a laboratory by blending either “natural” chemicals or “synthetic” chemicals to create flavorings.” So in other words, natural flavors are derived from natural products, but after all the processing the word “natural” doesn’t necessarily mean healthy. Natural flavors are occasionally made from wheat, rye, or barley. If they are, however, the gluten is almost always mentioned in the list of allergens. So if you see “natural flavors” on the label, just double check the list of allergens.

      Reply
  2. Alice says

    August 1, 2016 at 7:54 am

    Hi,
    Thank you for your blog, we love the Chocolate Fudge Brownie Cookies! and that was the first thing we tried. Now we are looking forward to trying more recepies. 🙂
    Just a Comment: you said “all circled ingredients are EVIL” That is true, but you forgot one: the last ingredient: Carrageenan. Carrageenan is from red seaweed, and for many of us, very harmful.

    See this: http://www.prevention.com/food/healthy-eating-tips/carrageenan-natural-ingredient-you-should-ban-your-diet

    Reply
  3. Stephanie Mendez says

    July 7, 2017 at 6:28 am

    Hi! I’m just starting to read more about a gluten free lifestyle and I just want to be clear when reading the labels. I use an organic Italian dressing from Whole Foods but it does not say gluten free however I don’t see any ingredients that contain gluten. It does say contains soy ingredients. Produced in a facility that processes peanuts, tree nuts, milk, eggs, fish and wheat. Does that mean I should avoid this product?

    Reply
    • Linnaea says

      July 14, 2017 at 4:00 pm

      Hmmm Stephanie, depends how sensitive you are. With new label regulations since I wrote this post, it is now required for the label to say “Contains wheat, soy, nuts, etc” as well as the “Processed in a facility” note. If it says it contains wheat, then you definitely don’t want to eat it. If it says it’s processed in a facility, it depends. If you’re celiac, you may want to avoid even products that have been processed in a facility. If you’re just gluten intolerant but very sensitive, I’d avoid it. If you’re not all that sensitive, maybe give it a try and see how you feel. I’ll say it again: it really just depends on how sensitive you are. Hope this helps!

      Reply

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Hi, I’m Linnaea, the girl behind the blog! When I'm not mixing up GF goodness, you might find me herding cattle on our family ranch, frantically studying my way through college, procrastinating on homework by reading a good thick book, or bossing people around. Welcome to my corner of the internet! I'm so glad you're here. :) [Read More...]

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