If you're a coeliac, you'll know that what seems like a simple shopping trip can turn into a challenge. Gluten is present in many foods, so to make your life easier and guarantee your well-being, we've prepared a comprehensive guide to gluten labelling. Join us and discover everything you need to know!
The first step to properly following a gluten-free diet is to understand what gluten is and which foods naturally contain it. Gluten is a protein found in some cereals such as wheat, barley, rye, spelt, kamut, einkorn, and triticale, as well as their derivative products. For coeliac individuals, gluten can trigger an autoimmune reaction that damages the small intestine, causing numerous health problems.
In Spain, food labelling regulations are aligned with the European Union (Regulation (EU) No 1169/2011). So, let's make the most of this information!
A practical guide for coeliacs
Always read the labels. Reviewing food labels is essential. Always check the ingredient list for terms like wheat, barley, rye, and oats, which are the main sources of gluten. Furthermore, according to Spanish regulations, allergens must be highlighted in the ingredient list, either in bold or underlined, which will help you identify them easily.
Check the capped ear tag. The crossed grain is the international symbol that certifies a product is gluten-free. Look for this symbol on packaging to quickly identify products that are safe for your diet. This certification assures you that the product has undergone rigorous checks and analyses to guarantee it contains less than 20 ppm (parts per million) of gluten, a safe amount for coeliacs.
‘Gluten-Free’ Stamp’. Choose products bearing the «gluten-free» label. This label, endorsed by organisations such as the Spanish Federation of Coeliac Associations (FACE), guarantees that the product is safe for people with coeliac disease. Certified products usually contain less than 20 ppm of gluten, ensuring they are safe to eat.
Avoid leaving marks. Be wary of ingredients that may contain hidden gluten, such as malt and certain types of flour. Labels often include warnings about potential cross-contamination, such as «may contain traces of wheat.» These warnings are especially important for those who are extremely sensitive to gluten. Be sure to check these indications to avoid any potential exposure.
Usepps especialising in cElijah. There are tools available to you that can make your life much easier. Use apps specialising in coeliac disease to help you identify gluten-free products and provide you with up-to-date information on safe foods and gluten-free restaurants.
Further tips
Plan ahead. Make a shopping list of products that you know are safe and certified as gluten-free.
Choose fresh, natural products. Fruits, vegetables, meats, fish and eggs are naturally gluten-free and are safe choices.
Explore specialist shops. Many shops in Spain have sections dedicated to gluten-free products. Discover them and enjoy the peace of mind that comes with shopping without a worry!
Following a gluten-free diet doesn’t have to be complicated or stressful. With these tips, you can shop with confidence and make sure you’re choosing products that are safe for your health.
At El Miracle, we understand the importance of safe food for people with coeliac disease. That’s why all our products are 100% gluten-free, and we guarantee there is no risk of cross-contamination. Come and enjoy a worry-free dining experience and discover the peace of mind that comes from eating in a place where your wellbeing is our priority. We look forward to welcoming you with open arms!
Article written by the El Miracle team