- ★"Gluten-free" label = under 20 ppm, legally enforced by FDA
- ★Certified seals (GFCO/CSA) test to 10 ppm + audit facilities
- ★"May contain" = voluntary cross-contact warning, not a ban
- ★Scan for: wheat, barley, rye, malt — these all contain gluten
- ★Maltodextrin, caramel color, dextrose are safe despite scary names
The FDA Rule (20 ppm)
In the US, the FDA regulates the "gluten-free" label: a product labeled gluten-free must contain less than 20 parts per million (ppm) of gluten. This threshold is recognized globally (Codex Alimentarius) and is safe for the vast majority of celiacs.
The label is legally enforced — a company can be fined for mislabeling. This means you can trust the "gluten-free" claim on packaged food.
Certified GF Seals — The Gold Standard
Certified gluten-free seals go beyond the FDA label. Organizations like GFCO (Gluten-Free Certification Organization) and CSA (Celiac Support Association) test products to 10 ppm or less AND audit facilities to prevent cross-contamination.
If a product has a certified seal, it's the safest possible choice — especially important for newly diagnosed celiacs.
"May Contain" — What It Really Means
"May contain wheat," "made in a facility that also processes wheat," or "shared equipment" are NOT bans — they're voluntary warnings about cross-contact risk. The FDA doesn't require these statements.
The interpretation: celiacs should generally avoid "may contain" products (especially those with a certified GF option available). Those with sensitivity can often tolerate them. It's a personal risk calculation.
Ingredients That Mean Gluten
If there's no GF label, read ingredients. These mean gluten:
- Wheat (all forms: flour, starch, germ, bran, durum, semolina, spelt, farro)
- Barley (and barley malt, malt extract, malt flavoring, malt vinegar)
- Rye (and triticale, a wheat-rye hybrid)
- Brewer's yeast (byproduct of beer brewing)
Words That LOOK Scary But Are Safe
- Maltodextrin — almost always corn, safe (rarely wheat, but US products use corn)
- Modified food starch — can be wheat, but if the product is made in the US and not labeled, it's usually corn; check the allergen line
- Caramel color — safe, no gluten
- Natural flavors — safe unless the label says wheat
- Dextrose, glucose syrup — safe (corn-based)
Ready to go gluten-free?
Seen a confusing label? Search our Foods A–Z for brand-by-brand answers.