How to read food labels for gluten

What the claims and warnings actually mean.

Trust these

"Certified Gluten-Free" (GFCO and similar) — tested to ≤10 ppm, the gold standard.
"Gluten-Free" label — in the US (FDA) means under 20 ppm; safe for most celiacs.
US allergen law: 'wheat' must be listed in plain language if present.

"May contain wheat" / "made in a facility with wheat" — voluntary warnings about cross-contact. Strict/celiac eaters should usually skip these.
Barley and rye are NOT covered by US allergen labeling — scan the ingredient list for malt, etc.
"Wheat-free" does NOT mean gluten-free (it can still contain barley or rye).

Sift tunes recipes, restaurant grades and label checks to how strict you need to be.

General guidance, not medical advice. Talk to your doctor or a dietitian about your own diet.