Can You Trust Gluten-Free Labels? What Every Consumer Needs to Know

More Gluten-Free Choices—But Less Trust?

The gluten-free industry is booming, with sales jumping from $78.5 billion to $83.5 billion in just one year. At first glance, this seems like great news for those with celiac disease (CD) and non-celiac gluten sensitivity (NCGS)—more products should mean more options, right?

Unfortunately, it’s not that simple. While gluten-free labels are everywhere, consumer trust in them is shrinking. Many people who medically require gluten-free foods are finding that misleading marketing, confusing labels, and inconsistent safety standards are making it harder—not easier—to find truly safe options.

So, how can you tell which labels you can trust? And what can brands and manufacturers do to fix this growing problem?

What’s Behind the Gluten-Free Label Confusion?

1. The “May Contain” Mystery

If you’ve ever stood in a grocery aisle staring at a product labeled “May Contain Gluten”, you’re not alone. These labels are voluntary, unregulated, and frustratingly vague.

• Some manufacturers use “may contain” to warn about possible cross-contact in facilities that also process wheat.
• Others slap it on packaging just to avoid legal liability, even when there’s no real risk.
• Since there are no federal regulations governing “may contain” statements, companies are not required to test for gluten before adding this warning.
• Meanwhile, up to 50% of consumers distrust these warnings, believing they’re overused and unclear.

What You Can Do:
Look for products certified by the Gluten-Free Certification Organization (GFCO), which requires gluten levels to be under 10 ppm—a stricter threshold than the FDA’s 20 ppm limit, which does not require testing.

Contact brands directly and ask how they test for gluten cross-contact.
If a product has both a gluten-free label and a “may contain gluten” warning, it’s best to be cautious!

2. The Hidden Dangers of Inconsistent Standards

Not all gluten-free labels are created equal. The FDA allows products labeled “gluten-free” to contain up to 20 parts per million (ppm) of gluten, but this standard is not always enforced, nor does it require mandatory testing. Meanwhile, independent organizations like GFCO have tighter requirements, yet not all brands opt for third-party certification.

And it’s not just packaged foods—restaurant labeling is even riskier. A 2018 Columbia University study found that 1 in 3 restaurant meals labeled “gluten-free” actually contained gluten. That’s a huge risk for those with celiac disease!

What You Can Do When Dining Out:

• Ask detailed questions. Instead of just “Is this gluten-free?” try:
  “Do you prepare gluten-free items in a separate area?” or “Do you use a dedicated fryer for gluten-free foods?”
• Look for GFFS (Gluten-Free Food Service) validated food services. These establishments meet strict gluten-free safety standards, reducing the risk of cross-contact.
• Stick to trusted restaurants. Many celiac-safe restaurants are listed on apps like Find Me Gluten Free.
• Don’t hesitate to walk away. If a restaurant can’t confidently answer your gluten-free questions, it’s okay to eat somewhere else.

3. The Emotional Toll of Gluten-Free Living

For those with celiac disease, gluten-free living isn’t just about reading labels—it’s about constant vigilance. The stress of trying to avoid gluten day after day can lead to:

 Label Fatigue – Having to double-check every ingredient list, every time, is exhausting.

Social Anxiety – Eating out or attending events can feel like a risk, leading some to avoid them altogether.

Delayed Diagnoses – The popularity of gluten-free diets has made doctors more skeptical, leading many people to struggle for years before getting a proper diagnosis.

Mental Health Tip: Give yourself permission to set boundaries. If a friend or server doesn’t understand why you can’t have “just a little gluten,” it’s not your job to convince them. Your health comes first.

How Brands Can Earn Back Consumer Trust

The good news? The food industry can do better—and consumers can push for change! Here’s how brands can step up:

Use Clearer Labels – Instead of vague “may contain” warnings, companies should specify:

• “Processed in a facility that also handles wheat” (higher risk)
• “Produced in a dedicated gluten-free facility” (lower risk)

Invest in Stricter Testing – Brands should voluntarily follow GFCO’s 10 ppm standard and conduct regular internal and external third-party testing.

Be Transparent – Companies should explain how they ensure gluten-free safety—whether it’s through better sourcing, dedicated facilities, or improved manufacturing protocols.

Learn About Gluten-Related Disorders – Brands must recognize that the gluten-free label is different from other dietary claims. Unlike “low carb” or “sugar-free” labels, gluten-free is about food safety—not preference. Understanding celiac disease and gluten-related disorders will help companies create products that truly meet consumer needs.

What YOU Can Do: A Call to Action for Consumers

Want safer, more trustworthy gluten-free options? Here’s how you can help make it happen:

Speak Up! – Contact food brands and ask about their gluten-free testing policies. If they don’t have an answer, let them know it matters to you.

Support Celiac-Safe Brands – Choose products from companies that prioritize gluten-free safety, not just marketing.

Advocate for Better Labeling – Share your experiences online, in reviews, or in celiac support groups. The more companies hear from consumers, the more likely they are to improve their standards.

Together, We Can Make Gluten-Free Living Safer and Less Stressful!

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