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More Resources

Gluten-Free Recipes
Foods and Ingredients that are Gluten-Free
Foods and Ingredients that are NOT Gluten-Free
Gluten-Free Food Reviews
Grocery Shopping for Gluten Free Foods: Getting Started
Cross Contamination at the Grocery Store or Supermarket and Home
What to Do Right Now (For the newly-diagnosed)
Celiac Disease Basics: What is Celiac Disease?
Testing for Celiac Disease

Celiac Disease: Dr. Gourmet's Health and Nutrition Bites

Are those on a Gluten-Free Diet Eating Healthy?
Is it Really Gluten-Free?
Is Any Amount of Gluten Safe for Those with Celiac Disease?
Celiac Disease and Infertility in Women
Are those with Celiac Disease more likely to have GERD?

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Foods, Ingredients and Additives that are Gluten Free



These foods, ingredients, and additives are gluten-free and therefore safe for those with Celiac Disease or an allergy to wheat gluten. Download this list in PDF format.

General

Acacia Gum
Agar
Alcohol (see below for specifics)
Alfalfa
Algae
Almond
Annatto
Annatto Color
Apple Cider Vinegar
Arabic Gum
Arrowroot

Artificial Flavoring
Aspartame (note some IBS type reactions have been noted to occur)
Aspic
Ascorbic Acid
Balsamic Vinegar
Benzoic Acid
Beta Carotene
BHA
BHT
Bicarbonate of Soda

Vegetables

 

Artichokes
Asparagus, raw
Asparagus, cooked
Asparagus, white, cooked
Bamboo Shoots
Beans, green, cooked
Beets, cooked, sliced
Bok Choy
Broccoli, raw, chopped
Broccoli, cooked, chopped
Brussels sprouts, cooked
Brussels sprouts, raw
Cabbage, Chinese, raw, shredded
Cabbage, napa, raw, shredded
Cabbage, red, raw, shredded
Carrots, raw, strips or slices
Carrots, cooked, slices
Cauliflower, raw
Cauliflower, cooked
Celery
Collard Greens, cooked
Corn, yellow, cooked
Corn, yellow, raw
Cucumber
Eggplant, raw, cubed
Eggplant, cooked, cubed
Endive, raw, chopped
Fennel
Garlic
Kale, raw, chopped
Leek, raw
Lettuce, arugula
Lettuce, Boston/Bibb, raw
Lettuce, green leaf, raw
Lettuce, red leaf, raw
Lettuce, Romaine, raw
Lettuce, Iceberg, raw
Mushrooms, raw
Mustard greens, raw, chopped
Okra, cooked

Onions, green/scallions, raw
Onions, white/red/yellow, raw
Parsley, raw
Parsnips, cooked
Peas, green, frozen, cooked
Peas, green, cooked
Peas & onions, frozen, cooked
Peas, split, dry
Peas, sugar snap, cooked
Pepper, chipotle, chili, dried
Pepper, green bell
Pepper, jalapeno
Pepper, red bell
Pepper, red chili, hot
Pepper, tomatillo
Pepper, yellow sweet
Potato, red, cooked
Potato, white, baked
Potato, sweet, cooked
Shallots, chopped
Snow peas, raw
Spinach, raw
Spinach, cooked
Spinach, frozen
Squash, acorn
Squash, butternut, cooked, cubed
Squash, summer, cooked
Swiss Chard, raw
Tomato paste
Tomato, plum
Tomato, raw
Tomato sauce, canned, no salt
Tomatoes, canned, whole
Tomatoes, cherry
Tomatoes, sun-dried
Turnips, cooked
Turnip greens, raw
Watercress, raw
Zucchini, cooked

Starches / Cereals

 

Cornmeal, blue
Cornmeal, yellow
Cornstarch
Grits, cooked

Rice, white & brown, cooked
Rice, wild, cooked
Tortilla, corn

Fruits

 

Apple, with and without peel
Applesauce
Avocado
Banana
Blackberries
Blueberries
Cherries, dried or fresh
Cranberries, dried or raw
Currants
Grapes, red/green, seedless
Kiwi fruit
Lemon
Lime

Mango
Melon, cantaloupe
Melon, honeydew
Orange, peel, flesh, and juice
Peach
Pear
Pineapple, fresh
Plum
Prunes, dried
Pumpkin, canned
Raisins
Strawberries, fresh
Watermelon, fresh

Meats

 

Anchovies, fillets
Beef, cooked, lean
Beef, ground, fried, lean
Beef stock, fresh
Chicken, cooked, breast, no skin
Chicken stock, fresh
Clams, canned, chopped
Clams, fresh
Crabmeat, cooked
Fish, cod, cooked
Fish, grouper, cooked
Fish, haddock, cooked

Fish, halibut, cooked
Fish, salmon, cooked
Fish, sole, cooked
Fish, tuna, cooked
Lamb, cooked
Liver, beef, cooked
Mussels, cooked
Pork, cooked
Scallops, cooked
Shrimp, cooked
Turkey, cooked, no skin

Legumes and Beans

 

Almonds
Bean sprouts, mungo, fresh
Beans, black, dried, cooked
Beans, garbanzo, canned
Beans, great northern, dried, cooked
Beans, great northern, canned
Beans, kidney, dried, cooked
Beans, kidney, canned
Beans, red kidney, dried, cooked
Beans, red kidney, canned
Beans, lima, dried, cooked
Beans, navy, dried, cooked
Beans, navy, canned

Beans, pinto, dried, cooked
Beans, pinto, canned
Cashews
Edamame
Lentils, dry, cooked
Peanuts
Peanut butter, low fat
Pecans, chopped
Pine nuts
Pistachio nuts
Tahini
Walnuts, chopped


Dairy1

 

Buttermilk, non-fat
Cheese, blue (evidence here)
Cheese, cheddar
Cheese, cheddar, reduced fat
Cheese, feta
Cheese, monterey
Cheese, mozzarella, part skim
Cheese, parmesan
Cheese, swiss, low fat
Cheese, yogurt
Egg, whole, large

Egg, white, large
Egg, yolk large
Milk, 2 percent
Milk, dry, non-fat
Milk, coconut
Milk, evaporated, non-fat
Milk, soy (Usually O.K., check Ingredients)
Milk, whole
Sherbet
Sorbet
Yogurt, plain, low-fat

Beverages

 

Brandy
Redbridge Beer (Made from sorghum)
Carbonated soda
Champagne
Coffee, brewed
Coffee, instant, granules
Cognac
Grapefruit juice

Lemon juice
Lime juice
Orange juice
Sake
Tea, brewed
Tomato juice, canned, no salt
V-8 juice
Wine (U.S wines O.K.)

Fats3

 

Butter
Cream cheese
Oil, canola
Oil, corn
Oil, grapeseed
Oil, olive
Oil, peanut
Oil, safflower

Oil, sesame
Oil, soybean
Promise spread
Promise spread, light
Sour cream, reg.
Take Control spread
Take Control spread, light

Miscellaneous2, 5

 

Baking powder (check label)
Baking soda (check label)
Basil, fresh
Bay leaves, crushed
Celery Seed
Chives
Cilantro, fresh
Cumin, seed
Dill, fresh
Gelatin, dry, unflavored
Ginger root
Jicama Root
Mint
Mustard, seed
Olives, ripe, canned
Oregano, dried
Paprika
Pepper

Pepper, red, ground
Pickapeppa sauce
Pine nuts
Pumpkin seeds
Rosemary
Saffron
Sage, ground
Salt
Sesame seeds
Tarragon, dried
Tabasco sauce
Thyme, dried
Vinegar, rice
Vinegar, wine
Wasabi root
Worcestershire sauce4 (Lea & Perrins brand)
Yeast, dry, active

Sweets

 

Chocolate, bakers, bittersweet
Chocolate syrup, canned, Hersheys
Cocoa, dry, powered
Gelatin, fruit flavored
Honey
Maple syrup

Molasses
Splenda (if manufactured in the United States)
Sugar, white or brown
Jam/jelly

Notes:

1. Some prepackaged shredded cheeses do contain small amounts of flour to prevent the product from sticking. Check the label carefully or grate your own from a block of cheese.

2. Fresh herbs and spices are safe. In a ground and packaged form, use caution as some manufacturers do use trace amounts of flour to prevent the product from caking. Most major manufacturers, such as McCormick, do state their single herb or spice products are gluten and additive free.

3. Many commercial spray oils use grain alcohol as a propellant. Check the label carefully, or purchase a pump sprayer and fill yourself.

4. Lea & Perrins states that their Worcestershire products are gluten free, but ONLY the product distributed in the U.S. Other brands should be checked carefully for malt vinegar.

5. Heinz states that their brand of Red Wine Vinegar, Distilled White Vinegar, Apple Cider Vinegar, and Apple Cider Flavored Vinegar are gluten free, as are all of their varieties of Heinz Ketchup. Also gluten-free are Heinz Organic Ketchup, One Carb Ketchup, No Sodium Added Ketchup, and Heinz Hot & Spicy Kick’rs.