Navigating food labels can feel overwhelming, but following these steps can help simplify the process and ensure you’re making choices aligned with your dietary needs.

1. Check the "Contains" Section First
Locate the ingredient list, usually on the back or side panel of the product.
At the bottom of the list, you’ll find a "Contains" section. This highlights common allergens such as wheat, egg, dairy, gluten, soy, peanuts, and tree nuts.
If you spot an ingredient, you cannot tolerate or wish to avoid, there’s no need to read further—you’ll want to skip that product.
2. Read the Ingredient List Backwards
If the "Contains" section looks fine, start reading the ingredient list from the bottom up.
Ingredients are listed by weight, with the heaviest ingredient first (a requirement by the Food and Drug Administration). Reading from the bottom can help you focus and avoid skimming over key details.
3. Identify Unfamiliar Terms
Look up any words or ingredients you don’t recognize to ensure they fit your dietary preferences.
4. Be Aware of Cross-Contamination Warnings
Some labels include disclaimers like "manufactured on equipment that also processes peanuts, wheat, etc." or "made in a facility that handles nuts or gluten."
Depending on your sensitivity to allergens or your preference to avoid cross-contamination, you may choose to avoid these products.
5. Verify Gluten-Free Claims
If a product doesn’t explicitly say "Gluten-Free" or display a "GF" symbol but appears to lack gluten-containing ingredients, you have two options:
Call the Company: The phone number is usually listed on the packaging. Many companies are responsive and can provide immediate clarification.
Visit the Company’s Website: Detailed product information is often available online.
6. Follow This Key Principle
When in doubt, do without!
If you’re unsure about a product’s safety or suitability, it’s best to avoid it altogether.
With practice, reading labels becomes easier, empowering you to make informed decisions that support your health and dietary goals.
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