How to Read Food Labels for Celiac Disease

A Step-by-Step Guide to Finding Gluten-Free Products

Have you ever found yourself staring at a food label, wondering if it's safe to eat with celiac disease? Reading food labels can feel overwhelming when you have celiac disease, especially when ingredients and warnings vary between products. This step-by-step guide will help you identify sources of gluten, understand common label statements and choose packaged foods with more confidence.

3 simple steps to quickly and safely identifying gluten-free items

Step # 1 - Look for a Gluten-Free Claim or Certification Logo

A gluten-free claim is a helpful place to start when choosing packaged foods. In Canada, foods labelled gluten-free must meet federal requirements for gluten-free products. Health Canada considers products containing no more than 20 parts per million of gluten from unintended cross-contact to meet these requirements.

Some products also carry a third-party certification logo. Certification provides an additional level of oversight, but a product does not need a certification logo to make a regulated gluten-free claim.

Even when a product is labelled gluten-free, it is still a good habit to check the label each time you buy it because ingredients and manufacturing practices can change.

Step # 2 - Read the ingredients list

Check the ingredient list for sources of gluten, including:

• Wheat and wheat varieties such as spelt, kamut and durum

• Barley

• Rye

• Triticale

• Ingredients made from these grains, such as barley malt

In Canada, gluten sources must be identified by their source name in the ingredient list or in a separate “Contains” statement.

Oats are naturally gluten-free, but regular oats are at high risk of contact with wheat, barley or rye during growing and processing. Choose oats and oat products that are clearly identified as gluten-free oats.

Step # 3 - Check the “Contains” and “May Contain” Statements

After reviewing the ingredients, check beneath the list for a “Contains” or “May contain” statement.

Avoid a product if the label says it contains or may contain wheat, barley, rye, triticale or regular oats. Precautionary statements indicate that unintended cross-contact may be possible.

When a product does not have a gluten-free claim and the label is unclear, contact the manufacturer or choose another product you feel more confident about.

Check out the flow chart below to see these steps in action:

Feel More Confident Reading Gluten-Free Labels

Reading labels becomes easier with practice. Start by checking for a gluten-free claim, reviewing the ingredient list, and looking for any “Contains” or “May contain” statements. Remember that ingredients and manufacturing practices can change, so it is important to check the label each time you purchase a product.

When a label is unclear, contact the manufacturer or choose another product you feel more confident about.

Need a simple reference while shopping?

Download my free celiac guide for practical help with food labels, hidden sources of gluten and preventing cross-contact.

[Download the Free Celiac Guide]

This article is intended for general education and does not replace individualized medical care. Speak with your healthcare provider about severe, persistent or unusual symptoms.

Written by Dorothy Lyons, Registered Dietitian

 Updated July 2026