How to Read Food Labels: 10 Hidden Allergen Traps to Avoid

Food labels are supposed to help us make safe choices — but for individuals with food allergies or autoimmune conditions like Celiac Disease, navigating ingredient lists can feel like decoding a secret language. Even when something seems “safe,” hidden allergens and vague terms can sneak in.

Here are 10 hidden traps to watch for when reading food labels — and how to outsmart them:

1. “Natural Flavors”

This is one of the most confusing terms out there. "Natural flavors" can legally contain allergens like milk, soy, or even gluten. Unless the label specifically says “natural flavors (contains: X allergen),” it’s safest to avoid or contact the manufacturer.

2. “May Contain” vs. “Processed in a Facility With…”

These warnings are voluntary — and there's no regulation on how or when they’re used. If you're highly sensitive, both statements should be taken seriously, even if the allergen isn’t in the main ingredient list.

3. Ingredient Splitting

Some allergens, like soy or dairy, may appear under different names throughout the ingredient list (e.g., casein, whey, or lecithin). Always check for alternate names of your allergen, not just the obvious ones.

4. Gluten-Free ≠ Allergy-Safe

Gluten-free foods may still contain dairy, soy, nuts, or egg. And some “gluten-free” labels only mean wheat-free — not free from barley or rye (which also contain gluten).

5. “Spices” and “Seasoning”

Vague terms like “spices” or “seasoning” can hide allergens like mustard, celery, or even wheat. Unless the product uses a full breakdown, treat these as red flags.

6. Allergen-Free Claims Without Certification

Just because something says “dairy-free” or “nut-free” doesn’t mean it’s free from cross-contact unless it’s certified by an allergen safety program. Look for third-party seals or reach out to the brand directly.

7. Non-Food Ingredients

Don’t forget about supplements, vitamins, and medications. These can contain allergens as fillers or coatings — like gluten in capsules or lactose in tablets.

8. Ingredient Changes Without Notice

Manufacturers can change recipes at any time without notifying you. Always re-read the label — even for products you’ve bought safely for years.

9. Misleading Allergen Lists

Some brands bold the top 8 allergens, but this isn't required by law — and bolding may be inconsistent. Don’t rely on bold text alone — always read the full list carefully.

10. Hidden Alcohol-Based Extracts

Vanilla or almond extract, cooking sprays, and flavorings can contain alcohols derived from wheat or nuts. If the source isn’t clear, call the manufacturer or choose an alternative.

🛡️ Quick Tips for Staying Safe

• Download a mobile allergen-scanning app (like Fig or Sift)

• Keep an updated list of alternate ingredient names

• When in doubt, contact the brand — many have allergen hotlines or email support

• Bookmark this guide and share it with friends, family, or caregivers

🌱 At HarmoniEats, We're Here to Help

Our mission is to make allergy-friendly living less overwhelming and more empowering. For more guides like this, visit our Resources & Education page or follow us on Instagram.

Bringing harmony to every plate, one allergy-friendly meal at a time.