For all those eating Gluten-free food, This list can be a valuable resource to have bookmarked while Navigating stores and restaurants.

This is the Complete Gluten-free food list for the beginner GF eater, use it wisely.

Edited: 6/2/2019 – added notes thanks to the many comments and valuable feedback from across the health community.

If you are following a diet such as the Keto diet to get rid of carbs, or if you are simply looking into getting rid of gluten completely.

with this simple list, you can easily find gluten-free options on the go, and know what to avoid.

Grains.

Bread, pasta, rice, and crackers, are among the most common household products and are an important part of a healthy diet.

Grains are a major source for carbohydrates, providing energy throughout the day.

Most whole grains are high in fiber, which helps to keep you full and helps with digestion.

Though many grains do have gluten, there are naturally gluten-free options to go with.

List of Gluten-Free Grains & Starches:

Rice

Quinoa

Corn

Almond Flour

Coconut Flour

Sorghum Flour

Teff flour

Tapioca

Buckwheat

Amaranth

Potatoes and potato flour

What to avoid while shopping for grains:

GF handwritten. underlined, and proud.

If you’re a certain product contains gluten or no, a quick look through this ingredients list can help you.

Avoid products that contain any of the following, as these are NOT gluten-free.

Wheat

whole wheat

spelt

wheat berries

kamut

durum

farro

farina

bulgur

graham

semolina

bromated flour

Barley

Rye

Triticale

Malt

Oats

Oats themselves do NOT contain gluten, yet many who are sensitive to gluten Or have Celiac might get reactions because of a few different reasons that will change among each of us.

I was most surprised to discover that sometimes, over time the reaction will change – for the better or worse, some might be able to eat oats after a few years. and some might develop a reaction from what feels like nothing.

oats contain the protein avenin, and based on science, oats should not be consumed if you are going gluten-free.

Oats are Rotated in crops when grown with wheat, rye, or barley. this varies among different countries but as it seems most people who are sensitive to Gluten will not react good to oats.

Despite the fact Oats will be labeled as “gluten free”, you still might want to exclude oats from recipes when possible if you are sensitive to gluten.

*In the UK, Europe & USA oats are labelled Gluten Free, however, in Australia this is not the case since Oats contain Avenin (not Gluten), which is safe for 95% of people with Celiac Disease.

For those living in the U.S

putting on A “gluten-free” label is optional on food products, but all products that are labeled as gluten-free must contain less than 20 parts per million gluten. (1)

All foods labeled “gluten-free” will meet these standards, but not all gluten-free foods need to be labeled, such as naturally gluten-free products.

Vegetables & Fruits

All vegetables and fruits are naturally gluten-free and are an important addition to any gluten-free diet.

But be aware – packaged produce may contain some sneaky gluten.

There are some processed vegetables and fruits which are prepared or preserved with ingredients that contain gluten.

The concern for gluten in fruits and vegetables comes when fruit is canned, dried or frozen (not likely for the frozen ones but better safe than sorry).

Unsafe additives and additions in Fruits and Vegetables:

Hydrolyzed wheat protein

Modified food starch, it may be wheat

Malt: Including malt syrup, malt vinegar, malt extract, malt flavoring

Gluten stabilizer

Safe Ingredients:

Cornstarch and Potato starch

Distilled vinegar

Mono & di-glycerides

Oat gum

Citric acid, lactic acid and malic acid

Gluten-Free Proteins

The majority of protein sources, both animal and vegetable proteins are naturally gluten-free.

Additional ingredients, such as flavor enhancers (including spices, and sauces) are where gluten can sneak up onto your meats.

Naturally Gluten-Free Proteins:

Red meat

Poultry

Seafood

Tofu

Beans

Nuts, legumes and seeds

Egg salad gluten free meal

Proteins That Need a Second Look:

Processed meats

Cold cut meat slices

Ground meat

Veggie burgers and other meat substitutes (check the labels to be sure).

Proteins to Avoid:

Seitan This is literally wheat gluten.

Gluten-Free Sauces, Spices and Condiments

Sauces are one of the most common places gluten slips in unnoticed.

Gluten-containing ingredients can be used as thickeners, stabilizers or flavor enhancers in many common condiments.

Be aware of the following sources of gluten that may not be super-obvious.

And also watch out for cross-contamination once these items are in your home.

Sauces, Spices and Condiments That Are Usually Safe:

Mustard

Mayonnaise

Dry spices (Due to cross-contamination concerns a best practice is to look for specifically labeled gluten-free spices or check with the manufacturer)

Sauces, Spices and Condiments That Need a Second Look:

Ketchup / Worcestershire sauce: these can be made using malt vinegar, which is not gluten-free.

these can be made using malt vinegar, which is not gluten-free. Barbecue sauce

Soy sauce

Malt vinegar

Gluten-Free Desserts & Sweets

Many sweets and desserts are made with wheat flour or other ingredients with gluten.

As more companies are making gluten-free products, keep in mind that gluten-free sweets are not necessarily healthier.

Sweets That Are Usually Safe:

Chocolate : Chocolate does not naturally contain gluten, though some manufacturers have add-ins that do contain gluten.

: Chocolate does not naturally contain gluten, though some manufacturers have add-ins that do contain gluten. Hard candy : These usually don’t contain gluten.

: These usually don’t contain gluten. Ice cream, sherbet, frozen yogurt: speaking on a broad scale, these are mostly gluten-free, unless containing ingredients such as pretzels, cookie dough, crackers.

Sweets to Avoid:

desserts from wheat and other grains: Cookies, brownies, cakes, pie, doughnuts, pastries, cheesecake, unless they are marked as “gluten-free”.

Cookies, brownies, cakes, pie, doughnuts, pastries, cheesecake, unless they are marked as “gluten-free”. Licorice: most likely it is made with wheat flour unless otherwise mentioned on the packaging.

Gluten-Free Drinks and Beverages

Most drinks are gluten-free, but you need to pay attention and make sure you Don’t take a big sip of gluten.

Water is always the best way to stay hydrated, no matter if you are drinking other beverages always top up with a glass of water on the side.

Regarding all prepared beverages, take a peek and check the ingredients, there are some blends that may contain gluten.

Drinks and Beverages That Are Usually Safe:

Coffee

tea – It is best to check with the manufacturer.

*These are both naturally gluten-free, but those sensitive to gluten it’s best to check and make sure there were no added ingredients.

**some tea companies add gluten via natural flavors, and the tea bags can be made of wheat, even the glue for the tea bag can be made of wheat as well.

– It is best to check with the manufacturer. *These are both naturally gluten-free, but those sensitive to gluten it’s best to check and make sure there were no added ingredients. **some tea companies add gluten via natural flavors, and the tea bags can be made of wheat, even the glue for the tea bag can be made of wheat as well. Juices

sodas

sports drinks

*always check the label, just to be safe. despite the fact, these generally do not contain gluten.

*always check the label, just to be safe. despite the fact, these generally do not contain gluten. Alcohol

Cider

Wine

Hard Liquors – Rum, Tequila.

Drinks and Beverages That Need a Second Look: