Today I am going to teach you how to become a Gluten-Free Food Label Expert! I know firsthand how difficult it can be to shop for gluten-free foods at the grocery store. It can be overwhelming to say the least. But there are a few tricks I learned along the way to know quickly if I can put a food in my shopping cart or not. Since gluten is a protein found in barley, rye, wheat and foods derived from these grains, you always need to avoid these foods.
Below is a list of some of the most common hidden sources of gluten that you want to avoid:
-Brown rice syrup (unless certified gluten-free)
-Coffee, flavored and instant
-Hydrolyzed protein and Hydrolyzed vegetable protein
-Licorice (true licorice is gluten-free)
-Malt and Malt flavoring
-Marinades (e.g. teriyaki sauce, etc.)
-Modified starch and Modified food starch
-Oats (can be cross-contaminated unless labeled gluten-free)
-Salad Dressings (many have gluten to thicken them)
-Seasonings and spices (contain gluten if they have anti-clumping agents in them)
-Soy sauce (unless labeled gluten-free)
-Wheat germ oil/Vitamin E
Study food labels thoroughly-every single word. Wheat-free does not mean gluten-free. A food can have “starch” listed on the ingredient list, but the starch could actually be from corn instead of wheat. It is often very expensive for a company to label a product gluten-free even though the product may naturally be gluten-free.
If you would like to purchase a product, but are unsure if it contains gluten or not, wait. When you get home, call the company directly and ask their customer service department if the product contains gluten. You can also look up the manufacturer online and check their Frequently Asked Questions section in regards to allergens. Once you get the OK from the company that a product is indeed gluten-free, feel free to stock up on the item next time you are in the store.
I am excited to announce that I am giving away a $25 gift card to Bob’s Red Mill!
To enter the giveaway:
-You are allowed one entry per “10 Days of Gluten Free” blog post for a total of 10 entries on this blog.
-Enter by leaving a comment on this post (and other 10 Days of Gluten Free posts).
-The giveaway begins May 7, 2012 and ends at 11:59 pm eastern time on May 18, 2012.
-This giveaway is limited to U.S. residents 18 and older.
No purchase is necessary. Odds of winning are based on the number of entries. The winner will be randomly chosen and will be contacted by email. The winner will have 48 hours to respond. If the winner does not respond, a new winner will be randomly chosen.
Be sure to checkout all of the other blogs and their fabulous posts! Remember each blogger is hosting a giveaway for a total of 10 fabulous giveaways!
Getting Started – Linda @ The Gluten-Free Homemaker
Resources – Wendy @ Celiacs in the House
Traveling – Karen @ Gluten-Free Travel Blog
Eating Out – Heather @ Gluten-Free Cat
Frugal Tips – Janelle @ Gluten Freely Frugal
Cooking – Carrie @ Ginger Lemon Girl
Baking – Jules @ Jules Gluten Free
Kids – Lynn @ Lynn’s Recipe Adventures
Lunch Boxes – Tessa @ Tessa the Domestic Diva