If you have a gluten intolerance, reading food labels carefully is crucial to ensuring that you are not consuming any gluten-containing ingredients. Here are some things to look for on food labels:
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Check for the “gluten-free” label: The most straightforward way to ensure that a product is gluten-free is to look for a “gluten-free” label on the packaging. This label indicates that the product contains less than 20 parts per million (ppm) of gluten, which is considered safe for most people with gluten intolerance.
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Read the ingredient list: If a product does not have a “gluten-free” label, the next step is to read the ingredient list carefully. Look for any of the following ingredients, which are likely to contain gluten:
- Wheat, barley, or rye
- Malt, malt extract, or malt vinegar
- Brewer’s yeast
- Triticale, which is a hybrid of wheat and rye
- Oats, which may be contaminated with gluten during processing
- Look for hidden sources of gluten: Gluten can also be found in some less obvious ingredients, such as:
- Modified food starch, which may be made from wheat
- Hydrolyzed vegetable protein, which may be made from wheat
- Soy sauce, which is typically made with wheat
- Vegetable gum, which may be made from wheat
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Be aware of cross-contamination: Even if a product does not contain gluten-containing ingredients, it may still be contaminated with gluten if it is processed in a facility that also processes wheat, barley, or rye. Look for statements on the label that indicate whether a product is processed in a gluten-free facility or on dedicated equipment.
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Know your serving size: Finally, be sure to check the serving size on the label. A product may be gluten-free in a small serving size, but may contain gluten if you consume a larger portion.
In summary, if you have a gluten intolerance, it’s important to read food labels carefully to ensure that you are not consuming any gluten-containing ingredients. Look for the “gluten-free” label, read the ingredient list carefully, be aware of hidden sources of gluten, and know your serving size. If you have any questions or concerns about a particular product, don’t hesitate to contact the manufacturer or consult with a Nutritionist.
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