Reading Labels for Special Dietary Needs

If you have special dietary needs, then you probably spend more time at the grocery store reading ingredients off the label than the average person. But do you know what to look out for? Aside from some obvious ‘to-avoid’ ingredients (such as wheat gluten for those with Celiac, chicken stock for vegetarians), there are a wide range of ‘hidden’ ingredients that you should be on the lookout for. Below are some ingredients to watch out for (this is not an extensive list, but rather a list of the more common ingredients that should be avoided for those with special dietary requirements).

As well, it’s important to note that if you do have a special dietary requirement, you should get into the habit of reading the label each and every time you pick up a product to buy (even if you’ve been buying the same product for years) – this is because companies may change their formulas at any time, and even if the change is minute or undetectable to the average person, it could mean a world of difference to someone who has been consciously avoiding certain ingredients.

Vegetarians and Vegans

Both vegetarians and vegans should avoid gelatin, lard/animal shortening (animal fat), rennet or pepsin (“microbial rennet” is vegan-friendly), tallow, and cochineal (an extract commonly used to give bright red colour to products).

Vegans, who do not eat milk, eggs, honey or any animal-derived product, should stay away from foods that contains cholesterol, as cholesterol is only found (in significant amounts) in animal-based sources. They should also steer clear of a number of commonly used ingredients including albumin (egg protein), lactose, calcium stearate/caseinate, royal jelly, propolis, and whey.

Celiac

Aside from the obvious gluten-containing ingredients (wheat, rye, barley, oats), there are an extensive number of ingredients that are hidden sources of gluten, and should be avoided by those with Celiac disease. A full list can be found by clicking here, but some of the more common ingredients to steer clear of include brewer’s yeast, bulgar, kamut, malt, seitan, semolina, spelt, teriyaki sauce, processed meats (deli meats, hot dogs, etc), beer/ale/lager, modified food starch and wheat germ.

Unfortunately, there are also quite a few products and ingredients that may contain gluten (but if it is not specifically stated on the label, you should contact the company to confirm whether or not these ingredients are gluten free). Products or ingredients that may contain gluten include soup mixes/bases, condiments, soy sauce, salad dressings, Monosodium Glutmiate (MSG), maltodextrin and ‘natural flavours or ingredients’.

Lactose-Intolerant 

Most dairy-based products and ingredients are fairly easy to spot – milk, cheese, yogurt, butter, cream and lactose. But diary-based ingredients are not always so easy to pick out, and especially for those who are very sensitive to lactose products, it’s important to be aware of, and avoid, ‘hidden’ dairy ingredients. Common lactose-containing ingredients to look out for include whey, curds, milk by-products, dry milk solids, nonfat dry milk powder and calcium caseinate or casein. Some pre-packaged foods that usually contain dairy ingredients include bread, baked goods, chocolate bars, salad dressings, margarine and processed meats (deli, hot dogs, sausages, etc). And finally, those who are lactose intolerant should always check with their doctor or pharmacist before taking any new medication – lactose is commonly used as a base/filler for pills.