A Tolerance Kitchen article
If you've recently been diagnosed with gluten intolerance (also known as non-coeliac gluten sensitivity, or NCGS) then a trip to the supermarket is not going to be the same as it once was. All of a sudden you're trying to find allergen information on everything you buy, and wondering how much gluten you might be able to eat before you have a reaction.
As we did in our guide to food labels with histamine intolerance, we want to look at what you should look out for if you're now having to manage gluten intolerance, and the everyday food items like sauces, sausages stock cubes and soups that you might need to start avoiding.
Before we get started though it's crucial to remember that NCGS is different from coeliac disease. Coeliac disease is a serious autoimmune condition with potential serious health ramifications. Our Guide to Non-Coeliac Gluten Sensitivity (NCGS) provides a useful overview of the distinction between coeliac disease and NCGS/gluten intolerance.
Looking for the Logo is a Great Way to Get Started
When you are first diagnosed with NCGS, the easiest way to get peace of mind is to look for the official gluten-free certification. In the UK the most recognised symbol is the 'Crossed Grain' logo from Coeliac UK. This is a legally protected symbol that which means that the product has been certified to contain less than 20 parts per million (ppm) of gluten.
To obtain this certification and be allowed to display it on their packaging, the food manufacturer has paid a third party to test and certify that the product meets this standard. Because it's incumbent on the manufacturer themselves to obtain this certification, it doesn't mean that anything without this label does contain gluten. The rest of this guide is designed to help you make decisions when that logo is not there.
How to Become a Food Label Detective
In the UK and Europe there are 14 major allergens that must be declared on packaging for any pre-packed food, which is what you should look out for if you don't see a gluten-free logo.
It's crucial to note however that this doesn't mean that they will necessarily be in a separate "Contains allergens" box, they only need to be emphasised in the ingredients list printed on the packaging. Usually this will be in bold, but it means that you still need to check the ingredients list yourself and know what to look for.
The key gluten-containing grains you need to look for are:
- Wheat (this includes different varieties like spelt, durum, and khorasan wheat/kamut)
- Barley (often found in malt extract and beer)
- Rye (common in some breads and crackers)
- Oats (oats themselves do not contain gluten, but a protein called avenin which some people react to. They are also very frequently cross-contaminated with wheat during growing and processing. Only oats specifically labelled 'gluten-free' are considered safe for those who need to avoid gluten)
Keep an eye out for derivatives of these ingredients too. Things like wheat starch or barley malt extract will also be highlighted in bold.
If There is an Allergen Box
Many products include a separate 'Allergy Advice' box, usually just below the ingredients list. This is a helpful summary that can save you time, but that is not necessarily required. It might say something like "Allergy Advice: For allergens including cereals containing gluten see ingredients in bold" or it might list them directly, for example, "Contains: Wheat, Barley." If you see a gluten-containing grain listed here then you know the product is not suitable and can move on without having to scan the entire list.
What if it Says "May Contain Gluten"?
This is where the distinction between coeliac disease and NCGS becomes very important. You will often see precautionary allergen labelling such as:
- "May contain traces of gluten."
- "Not suitable for people with a wheat allergy."
- "Made in a factory that also handles wheat."
This is a voluntary statement from the manufacturer indicating that while the product does not have any gluten in its recipe, there is a potential risk of cross-contamination during production. For someone with coeliac disease this risk is often too high, as even tiny amounts of gluten can trigger an autoimmune response and cause intestinal damage.
For those with NCGS it is a more personal and nuanced situation. NCGS does not cause the same autoimmune response and sensitivity to trace amounts of gluten will vary from person to person. Some people with NCGS may find they can eat 'may contain' products with no issues at all while others who are more sensitive may experience symptoms.
We cannot give you a single right or wrong answer here, as your situation will be unique to you. A sensible approach, especially when you are first starting out, might be to avoid these products until you become more familiar with your own body and its unique tolerance levels. You might then choose to reintroduce them carefully to see how you feel. We always recommend working with a nutritional practitioner when making any dietary changes.
Gluten-Containing Foods You Might Not Expect
Part of building confidence is learning where gluten can unexpectedly appear. Gluten is often used as a thickener, binder or as flavouring in many processed foods.
Here are some common foods that you should check carefully before eating:
- Sauces, gravies, and marinades: Wheat flour is a very common thickener
- Stock cubes and pots: Many contain wheat
- Sausages and burgers: Often use wheat-based rusk or breadcrumbs as a filler
- Crisps: Some flavourings, particularly barbecue or cheese and onion, can use barley malt extract or wheat
- Soups: Both canned and packet soups frequently use wheat to create a thicker consistency
- Soy sauce: Traditionally brewed with wheat. Look for tamari, which is a gluten-free alternative
- Coated nuts and sweets: The coating or dusting can sometimes be made with wheat flour
- Beer: Typically brewed from barley
A Final Note
Reading food labels can feel like learning a new language at first but will quickly become second nature as you get learn more about what to look for. It's all about gaining knowledge and control so that you can fill your shopping trolley with foods that make you feel your best.
The above content has been created with the input of a range of dietitians and sources. If you have been diagnosed with coeliac disease this article is not intended as medical guidance. Strict, medically supervised gluten avoidance is essential for coeliac management and goes beyond the scope of this article. If you are managing non-coeliac gluten sensitivity, dietary changes should always be made alongside a qualified nutritional practitioner as responses to gluten can vary significantly between individuals.