10 Days of Gluten-Free, Shopping Day 8


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:

-Bleu cheese

-Brown rice syrup (unless certified gluten-free)

-Carmel coloring


-Coffee, flavored and instant




-Grain Alcohol

-Grain Vinegar

-Homeopathic remedies

-Hydrolyzed protein and Hydrolyzed vegetable protein

-Imitation seafood

-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)

-Soup bases

-Soy sauce (unless labeled gluten-free)


-Vegetable protein

-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

 This was shared on Fight Back FridayPennywise Platter and Real Food Wednesday.

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  1. CindySilberBlye says

    Thanks for the list! I’ve probably been missing some hidden gluten.

  2. alicia_paav says

    very helpful! thank you!

  3. Thanks for this list.  My MIL is gluten free, along with my SIL, so I often am reading labels.  Would love a giftcard for Bob’s Red Mill – that is where I get our GF oats.

  4. PatJohnson says

    Thanks for the list.   In the beginning it was really hard, but it is getting much easier for me at reading labels now.

  5. Thanks for the list, I din’t know brown rice syrup wasn’t always gf!

  6. EmmaHohl says

    Great tips, thanks!

  7. ncallier says

    Thank you so much for these hidden sources of gluten. I think that I have been glutened from some of tthese sources as well.

  8. pauladecaria says

    Thanks for the tips and reminders on where to look for hidden gluten.

  9. Linda Rosenberg Minkow says

    I think Dyna-Sea brand imitation seafood is gluten-free, I’ll have to check……but good to know!

  10. nwstobsession says

    Very interesting, thanks for sharing! I was wondering about barley and wheat grass the other day. Are they both considered gluten free?

  11. Good list. Thanks!

  12. Thanks for the opportunity to win some Bob’s Red Mill!


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