Living gluten-free can feel overwhelming at times, especially when it comes to grocery shopping. With hidden sources of gluten lurking in unexpected places, understanding how to identify safe products is crucial. This guide will help you navigate labels, certifications, and common pitfalls to ensure you can enjoy your meals with confidence.
Understanding Gluten-Free Labelling in the UK
In the UK, food labelling laws are designed to help those with coeliac disease or gluten sensitivity make informed choices. Here’s what to look out for:
1. The “Gluten-Free” Label
Products labelled “gluten-free” must contain less than 20 parts per million (ppm) of gluten, making them safe for people with coeliac disease. This label is regulated by law, so you can trust it.
2. “No Gluten-Containing Ingredients”
Some products may not carry a “gluten-free” label but state they contain no gluten ingredients. While this means no gluten was intentionally added, there is still a risk of cross-contamination unless the product is specifically certified.
3. Certified Gluten-Free Symbol
Look for trusted certifications such as Coeliac UK’s Crossed Grain symbol. This indicates the product has been rigorously tested and meets strict standards for gluten-free safety.
Reading Ingredient Lists
Even without a specific label, you can check if a product is gluten-free by carefully reading the ingredient list. Keep an eye out for:
• Obvious gluten sources: Wheat, barley, rye, spelt, and kamut.
• Hidden sources of gluten: Modified starch, malt extract, soy sauce, or certain food additives.
• Allergen declarations: By law, allergens like wheat must be highlighted in bold in the ingredients list.
Beware of Cross-Contamination Risks
Products might seem gluten-free at first glance, but cross-contamination can occur during production. Words like “may contain traces of gluten” or “made in a facility that also handles wheat” indicate potential risks for people who are highly sensitive.
Tips for Safer Shopping
• Stick to trusted brands: Many companies specialise in gluten-free products and are reliable sources.
• Shop the free-from aisle: These sections are specifically designed for gluten-free and allergen-friendly shopping.
• Research online: Many brands provide detailed allergen information on their websites.
• Contact manufacturers: When in doubt, don’t hesitate to reach out for clarification on gluten-free claims.
Naturally Gluten-Free Foods
While processed products can be tricky, many foods are naturally gluten-free, including:
• Fresh fruits and vegetables
• Meat, fish, and poultry (unprocessed), some Lidl chicken breasts are now containing oats.
• Eggs
• Dairy products
• Rice, potatoes, and gluten-free grains like quinoa or buckwheat
Final Thoughts
Understanding how to tell if a product is truly gluten-free takes practice, but it becomes second nature over time. Trust the labels, learn to spot hidden sources of gluten, and don’t be afraid to ask questions. With these tools, you can confidently navigate your gluten-free journey and enjoy safe, delicious meals.
Have you got any tips for identifying gluten-free products? Let us know in the comments!
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