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Reading Food Labels for Gluten

  • 1 month ago

A No-BS Guide by Our In-House Dietitian, Katie


If you’re living gluten-free (whether by choice or necessity), reading food labels isn’t optional — it’s essential.

And let’s be real: food labels in Australia can be a minefield if you don’t know what you’re looking for. So here’s your clear, no-fluff guide to decoding gluten on food labels.


What Does “Gluten-Free” Actually Mean in Australia?

In Australia, when a food product says it's gluten-free, it must contain “no detectable gluten”. This standard is one of the strictest in the world — and it matters, especially for people with coeliac disease. That said, not every product that’s technically gluten-free is safe — because contamination and unclear labelling are still common. That’s why knowing how to read labels is your gluten-free superpower.


Here's How to Read Food Labels for Gluten:

1. Look for the Coeliac Australia Endorsement Logo

This is your gold standard. If you see the Coeliac Australia Endorsed logo, the product has gone through rigorous third-party checks to ensure it’s 100% safe for people with coeliac disease.

🥦 P.S. Nourish’d is proudly Coeliac Australia endorsed, so our meals meet the highest gluten-free standards in the country. 🙌


2. Scan the Ingredients List Like a Hawk

Avoid ingredients that clearly contain gluten. That includes:

  • Wheat
  • Barley
  • Rye
  • Oats

If you see any of those — put it back.


3. Watch Out for Sneaky Additives

Some additives and thickeners (like modified starches or dextrins) can come from gluten-containing grains. In Australia, new plain English allergen labelling laws require wheat to be declared, but not all gluten sources are always obvious.

Pro tip: If you're ever unsure, don’t guess — choose foods that are endorsed or clearly labelled.


4. Don’t Ignore “May Contain” Warnings

If a label says “may contain traces of gluten” or “processed in a facility that also processes wheat”, and you’re coeliac — best to steer clear. That warning exists for a reason: cross-contamination is real.


What About Nourish’d Meals?

Every single Nourish’d meal is:

  • ✅ 100% gluten-free
  • ✅ Made with real ingredients
  • ✅ Prepared in a dedicated gluten free kitchen to avoid cross-contamination
  • Coeliac Australia endorsed — because we don’t mess around when it comes to your health

Whether you’re coeliac, gluten-sensitive, or just feel better without gluten — you shouldn’t have to overthink every bite. That’s why our meals are designed to nourish you, no second-guessing required.


Want to See It in Action?

I broke this all down in a quick, visual reel over on Instagram — check it out here 📲

Food should never feel like a threat. With the right knowledge and a little backup from brands you can trust, gluten-free eating doesn’t have to be a daily stressor.

You’ve got this — and we’ve got you.