Reading Food Labels Changed the Way I Eat

The tamari (100% soy sauce) I use.

The most eye-opening part of my elimination diet wasn’t just giving up foods—it was learning to read food labels. I realized that many products I thought were “safe” were packed with hidden ingredients like wheat, dairy, corn, and soy.

Take spaghetti sauce, for example. You’d think it’s just tomatoes, right? Wrong. Many brands sneak in soybean oil and high fructose corn syrup. And soy sauce? Surprise—it’s often equal parts wheat and soy due to the fermentation process.

Now, I always reach for tamari (a gluten-free soy sauce alternative) or Coconut Aminos for a soy- and gluten-free option with a hint of sweetness. When eating out, I always ask for the label of any “gluten-free” product to be sure.

The biggest lesson? Know what’s in your food. Even if you’re not doing an elimination diet, understanding ingredients is crucial. This journey opened my eyes to how processed and complex our food supply has become—and there’s so much more to share on that topic soon!

Need help with label reading? Check out this guide to understanding food labels

Missed my story? Start here with my food journey

Coming soon: My favorite breakfast!