You may think I’m insane. Maybe. Or maybe my time is better spent elsewhere. Let me explain.

If something is labeled Certified Gluten Free, it’s safe. It has been tested and verified by a third party to meet the under-20ppm standard. Done.

If something is labeled gluten free by a major manufacturer that consistently labels its gluten free products, I trust it. Conversely, if they don’t label something gluten free, that tells me they either aren’t sure — or don’t want to say — and I shouldn’t be either.

For example, Lay’s clearly labels its gluten free products. Their products are labeled or they’re not. Lay’s Original Potato Chips, Cheetos, and Fritos are labeled gluten free. Nacho Cheese Doritos used to be labeled gluten free — now they aren’t. Why? I don’t know. Not my job to know.

Understanding “May Contain” Statements

“May contain” statements cause a lot of anxiety in the celiac community. These statements are voluntary and indicate possible cross-contact during manufacturing — not an intentional ingredient.

The FDA’s gluten-free labeling rule requires that products labeled “gluten free” contain less than 20 parts per million (ppm) of gluten and meet specific ingredient criteria. You can read the official FDA guidance here: FDA Gluten-Free Labeling of Foods.

If a product carries a gluten free label, it must meet that standard — even if there is a “may contain” statement present. The gluten free label takes precedence.

The gluten free labeling standard requires:

• No gluten-containing ingredients unless processed to remove gluten
• No sub-ingredients containing gluten unless processed to remove gluten
• Less than 20ppm gluten in the final product

If you’re confused about the difference between cross-contact and cross-contamination, I break that down clearly in this post on cross-contact vs. cross-contamination.

The Exception: Small Regional Manufacturers

The only exception to my “don’t reread labels” rule is with small regional manufacturers. They may label something gluten free that isn’t. They don’t always have the large legal teams ensuring their labels are accurate — even though they are still required to follow FDA labeling laws.

When I buy from a small or regional brand, I will read the ingredient list carefully to verify that the product is truly gluten free.

For example, I once picked up a BBQ sauce labeled gluten free. The second ingredient was soy sauce — and in the sub-ingredients was wheat. I emailed the company to let them know their label was in error and did not purchase the product.

Single-Ingredient Foods and Labeling

Single-ingredient foods like frozen or canned vegetables are often not labeled gluten free. It can be difficult to know how they’re handled in processing facilities. When I can, I choose fresh fruits and vegetables. It requires more trips to the store, but it gives me peace of mind.

When I do buy frozen or canned vegetables, I choose major brands and move on with my life. It has worked well for me so far.

I recently bought canned corn to make black bean and corn salsa for a Super Bowl party. It was delicious. No drama.

Why I Trust Consistent Labelers

If a manufacturer does not label their product gluten free, there is usually a reason. Maybe it contains gluten. Maybe they don’t prioritize labeling. Either way, I am not calling the company to interrogate them. They’ve made their decision.

And in that case, they don’t need my money.

I tend to buy from companies that clearly label their products gluten free or are exclusively gluten free brands. I focus on manufacturers that consistently meet labeling standards instead of guessing.

This measured approach is part of how I avoid falling into the hurricane of misinformation that often circulates in online gluten free spaces — something I’ve written about when discussing silent celiac disease and the importance of evidence-based decision making.

What I Actually Buy

Beyond packaged foods, I focus on fresh fruits, vegetables, and proteins.

Last night I went to the grocery store and bought:

• An avocado
• Green onion
• Italian parsley
• Cauliflower
• Cherry tomatoes
• Certified gluten free potato gnocchi
• Lay’s potato chips
• Mozzarella
• Parmesan

I made roasted cauliflower with Parmesan and a green sauce of avocado, parsley, green onion, olive oil, and cheese. I baked gnocchi with chicken apple sausage, tomatoes, spinach, garlic, Italian seasoning, marinara, and mozzarella.

It was good. It was safe. And I didn’t spend three hours spiraling over every ingredient.

The Bottom Line

I used to read every label every single time. Now, I build a system I trust.

Certified gluten free? Done.

Consistent manufacturer labeling? Done.

No gluten free label? Not for me.

Living with celiac disease is already mentally exhausting. I don’t need to make it harder than it has to be.

This approach works for me. It allows me to stay healthy without shrinking my life.