Navigating food labels can be challenging, especially for those on a vegan and gluten-free diet. While these labels are meant to provide essential information, the terminology and hidden ingredients can make grocery shopping feel like a puzzle. This guide will help you confidently interpret food labels so you can make informed choices that align with your lifestyle.

Why Food Labels Matter for Vegan and Gluten-Free Eaters

Food labels provide a snapshot of what’s inside the package, including ingredients, allergens, and nutritional values. For vegan and gluten-free eaters, labels are crucial for verifying that products align with dietary needs and preferences. Learning to read labels thoroughly helps you avoid ingredients you wish to exclude, spot hidden animal products and gluten, and ensure you’re selecting foods that meet your nutritional needs.

Key Things to Look for on Food Labels

1. Ingredient List
   The ingredient list is often the best place to start. Ingredients are listed in order of weight, from most to least. A short ingredient list with familiar names usually means fewer additives. Here’s how to use the ingredient list to identify vegan and gluten-free items:
   • Avoid Animal Products: Look for hidden animal-derived ingredients like gelatin, casein, whey, and certain food colorings.
   • Identify Gluten Sources: Common gluten-containing grains include wheat, barley, and rye. Be cautious with malt, which is typically derived from barley, and modified food starch, which can sometimes contain gluten.
2. Allergen Statements
   Many products contain allergen statements, often labeled as “Contains” or “May Contain.” These statements are especially useful for those avoiding gluten since wheat, one of the top allergens, is required to be listed. However, remember that “gluten-free” goes beyond wheat alone—barley, rye, and oats (if not certified gluten-free) are also off-limits.
3. Gluten-Free Certification
   Many gluten-free foods display a gluten-free certification logo, typically issued by third-party organizations. These certifications ensure that the product has been tested and meets gluten-free standards, usually containing less than 20 parts per million (ppm) of gluten. Popular logos include those from the Gluten-Free Certification Organization (GFCO) and the Celiac Support Association. This symbol provides extra peace of mind for those with gluten intolerance or celiac disease.
4. Vegan Certification
   The vegan certification logo, issued by organizations like Vegan Action or the Vegan Society, assures consumers that a product is free from animal products and by-products. However, not all vegan products are certified, so it’s helpful to familiarize yourself with ingredients that might indicate an animal-derived component.
5. Nutrition Facts
   The Nutrition Facts panel provides valuable information on macronutrients (fats, carbs, and proteins) and micronutrients (vitamins and minerals). Look here to ensure your foods offer the nutrients you need. Protein, fiber, and vitamins like B12, calcium, and iron can sometimes be limited in vegan diets, so check for these nutrients to help maintain a balanced diet.

Common Non-Vegan and Gluten Ingredients to Watch For

Here are some common animal-based and gluten ingredients that often appear on labels:

• Animal-Based Ingredients: Casein, whey, gelatin, lactose, shellac, L-cysteine, albumin, beeswax, carmine, and honey.
• Gluten Ingredients: Wheat, barley, rye, malt (usually from barley), malt vinegar, and hydrolyzed wheat protein.

Hidden Ingredients to Look Out For

Certain ingredients may seem vegan or gluten-free but aren’t. Here’s a list of some sneaky culprits:

• Natural Flavors: This term can sometimes include animal-based derivatives. Look for products labeled as “vegan” if you want to be sure.
• Hydrolyzed Vegetable Protein (HVP): While it sounds plant-based, HVP can sometimes contain wheat.
• Maltodextrin: Typically gluten-free, but if derived from wheat, it may contain traces of gluten. Most U.S. products use corn-derived maltodextrin, but check labels if you’re uncertain.
• Lactic Acid and Mono- and Diglycerides: These additives are often plant-based, but they can sometimes be derived from animal fats.

Decoding “May Contain” and “Processed in a Facility” Labels

Manufacturers often include statements like “may contain” or “processed in a facility that also processes wheat/milk.” These warnings indicate a risk of cross-contamination and are not ingredients. If you have a severe gluten allergy or avoid animal products for ethical reasons, it’s safer to choose products without these warnings.

Vegan and Gluten-Free Labeling Around the World

Food labeling standards vary globally. Here’s a quick overview:

• U.S.: The FDA regulates “gluten-free” claims, ensuring products labeled as such meet safety standards. For vegan items, certification is optional, so check the ingredient list carefully.
• Canada: Gluten-free regulations are similar to the U.S., but the “vegan” label is less regulated.
• European Union: The EU requires labeling for 14 allergens, including wheat, but gluten-free certification may vary between countries.
• Australia and New Zealand: Both have strict gluten-free regulations but limited vegan labeling requirements.

Tips for Finding Vegan and Gluten-Free Alternatives

1. Use Dedicated Apps: Apps like “Is It Vegan?” and “Find Me Gluten Free” can help you identify vegan and gluten-free products. These apps allow you to scan barcodes and read reviews from other users with similar dietary preferences.
2. Shop in Specialty Sections: Many grocery stores have dedicated gluten-free and plant-based sections. These areas can be great for finding alternatives like gluten-free bread or vegan cheese.
3. Opt for Whole Foods: Whole foods like fresh fruits, vegetables, nuts, seeds, and grains are naturally vegan and gluten-free, making them a safe choice for any diet.
4. Check Online Resources: Many brands have detailed product information on their websites, including ingredient sourcing and manufacturing practices. This is especially helpful for identifying new products and brands that meet both vegan and gluten-free standards.

Final Thoughts

Understanding food labels is an essential skill for vegan and gluten-free shoppers. By knowing what to look for and which ingredients to avoid, you can feel confident about your purchases and avoid hidden animal products or gluten. With a little practice, navigating the grocery store will become second nature, allowing you to enjoy a diet that’s both nutritious and aligned with your values.