How to Read Food Labels for Hidden Gluten

Written By Devon Olner

Reading food labels can feel like decoding a secret language—especially when you’re avoiding gluten. But with a little know-how, you can spot the red flags and protect your gut like a pro.

Here’s what to look for:

1. Look for the “Gluten-Free” Label
Seems obvious, but this is your quickest filter. In the U.S., a certified gluten-free label means the product contains less than 20 parts per million of gluten—safe for most people with gluten intolerance.

2. Watch Out for Sneaky Ingredients
Gluten hides in more places than you’d expect. These are common ones to avoid:

  • Malt (usually made from barley)

  • Brewer’s yeast

  • Modified food starch (if source isn’t listed)

  • Soy sauce (unless labeled GF)

  • “Natural flavors” (can be vague—when in doubt, check with the company)

3. Check for Cross-Contamination Warnings
Look for statements like “processed in a facility that also processes wheat”. If you’re celiac or highly sensitive, this matters. At Little Lion Cookie Co., we bake exclusively gluten-free—so there’s no risk of cross-contamination.

4. Simpler is Safer
Short ingredient lists with recognizable foods are your best friend. If it sounds like it belongs in a chemistry lab…maybe skip it.

The more you practice reading labels, the faster and easier it becomes. And when in doubt—go with something made by people who get it. (Hi, that’s us. 👋)

Devon Olner
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