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Healthy diet
Hidden gluten in foods: how to read labels and what to watch out for
Hidden gluten can also be found in foods where you would not expect it. Find out where it is most commonly hidden, how to read food labels correctly and what to watch out for when choosing food, medicines, cosmetics or dietary supplements. Practical tips will make following a gluten-free diet easier and help reduce the risk of cross-contamination.
Hidden gluten is not easily recognizable at first glance by the average consumer. It is often used as a thickener or to improve the taste and consistency of products. For people following a gluten-free diet, the presence of hidden gluten represents a significant risk. People following a gluten-free diet should therefore follow basic dietary recommendations.
Food labelling from the SZPI perspective
The provision of information about the absence or reduced content of gluten in foods is regulated by Regulation (EU) No. 828/2014, which aims to ensure clear and consistent labelling of products for people with gluten intolerance. We mentioned this specific regulation in the previous article “How to Start a Gluten-Free Diet Without Going Crazy.”
Where hidden gluten can be found
- Medicines – this may surprise some people, but gluten can also be found in certain medicines. Under EU legislation, this information must always be stated for medicinal products. Gluten may be used as an excipient, for example in the form of wheat starch as a binding agent. If you take medicines regularly and are unsure about their ingredients, it is advisable to consult your doctor.
- Industrially processed foods – foods where gluten is often hidden include seasonings, sauces, soup stock cubes, salad dressings, as well as chips, gummy sweets, chocolate, ketchup or some types of jam.
- Gluten-containing cereals – gluten also occurs naturally in foods such as couscous, bulgur or spelt, which are made from cereals containing gluten.
- Cosmetics – cosmetics may in some cases contain gluten, for example in the form of wheat or oat ingredients. For people with coeliac disease, however, the risk during normal use is minimal, except for products that may enter the mouth, such as lipsticks or lip balms.
- Sports supplements – gainers, protein bars, flavoured protein powders and plant-based proteins, depending on the ingredients used.
How to read food labels correctly
On product labels themselves, information about gluten content should be clearly highlighted, most commonly in bold within the list of ingredients contained in the product. In some cases, this highlighting may be very clear, which is why it is important to always read labels carefully. Another risk is that foods may be processed in the same production facilities or on the same production lines, which can lead to cross-contamination.
Pay attention to these points:
- Food labelled with the “gluten-free” symbol (crossed-out ear of grain)
- Gluten-free product certification
- A warning on the packaging about the presence of gluten (“may contain traces of gluten”)
- Hidden sources of gluten (wheat starch, modified starch, malt or vegetable proteins)
- Ingredients in flavourings, spice mixes and semi-finished products (often a hidden source of gluten)
- Country of origin and manufacturer
How to verify the actual composition of foods
One of the easiest options is to purchase food through specialized e-shops, where information about gluten-free composition is clearly and obligatorily provided. If you are unsure, you can contact the manufacturer's or seller's customer service and verify the ingredients of a specific product. Another option is to consistently prefer trusted manufacturers that meet established gluten-free production standards, helping consumers avoid uncertainty and unnecessary stress when shopping in regular retail stores.
Practical help when switching to gluten-free cooking and baking
To make the transition easier, it is advisable to use specialized products specifically designed for gluten-free baking or cooking. Nomix gluten-free flour in a practical one-kilogram package is an ideal choice for everyday cooking and baking, especially when preparing gluten-free dishes, where it makes working with ingredients easier and helps achieve the desired dough consistency.
Sources: SPZI, Novinky.cz
https://www.szpi.gov.cz/clanek/oznacovani-potravin-z-hlediska-obsahu-lepku.aspx,
