Reading a label when you are coeliac
Our gluten free filter checks ingredients. It cannot check the factory they came from.
· Medically reviewed by Dr Anita Raval, Registered Dietitian, August 2026
The gluten free filter here works on ingredients: if a recipe contains wheat,
barley, rye or standard oats, it does not appear. That covers the obvious cases
and a fair number of the less obvious ones: soy sauce, most stock cubes, a lot
of garam masala blends.
What it cannot do is tell you about the factory.
The three things to check on the packet
Certification. The crossed grain symbol means the product has been tested to
below 20 parts per million. That is the standard worth trusting.
"May contain" warnings. These are voluntary, which means their absence is
not proof of anything, but their presence is a clear signal.
Oats. Oats do not contain gluten, but they are almost always milled
alongside wheat. Only buy oats labelled gluten free.
In your own kitchen
Shared toasters, shared fryers, a wooden spoon that lives in the flour: these
account for a lot of accidental exposure. A separate toaster is cheaper than a
week of feeling terrible.
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