Not a complete list of foods containing gluten... more of a guideline.
17:21
This list of gluten free foods will only be partial and provide as good a guideline as I can give you. When you look at the chart below you'll see why it's impossible to provide a complete list of gluten free foods. There's just too many variables to capture them all on one page.
You'll have to get really good at reading labels and remembering which grains contain gluten (wheat, rye, barley, spelt and kamut). If a product has any of these grains in it, it's not gluten free.
Grains & flours
| The Good Guys | The Bad Guys |
| Amaranth | Wheat |
| Arrowroot | Barley |
| Buckwheat | Kamut |
| Chia Seeds (Salba) | Rye |
| Corn (Maize) | Spelt |
| Gram Flour (Chickpea) | |
| Hemp | |
| Millet | |
| Nut Flours | |
| Potato Flour | |
| Quinoa | |
| Rice | |
| Sorghum | |
| Soy & Other Bean Flours | |
| Sweet Potato | |
| Tapioca (Cassava) | |
| Taro | |
| Teff | |
| Yam |
Other foods
| The Good Guys | The Bad Guys |
| Fruit | Fruit becomes a bad guy if you add in any gluten. |
| Vegetables | Vegetables move to the bad guys side if you add gluten products. |
| Meat | Meat becomes a bad guy if you have, say, breaded chops or stuff a chicken, unless you use gluten free crumbs. |
| Foods marked "gluten free" | Pasta and noodles, except rice pasta or marked "gluten free". |
| Cookies are usually made with wheat flour. Either look for "gluten free" or make your own. | |
| Cakes. Unless marked "gluten free" (usually hard to find) or make your own from a recipe on this site. | |
| Pastries. Those yummy pastries are usually made with wheat flour. | |
| HVP is Hydrolyzed Vegetable Protein, usually from wheat. | |
| Mixed Flours. There are some pasta type noodles that contain mixed flours. Read the labeling, please. |
Cross contamination
Please note: Unless grains are milled in separate facilities, there may be some cross contamination in the processing which could affect people who have a severe gluten intolerance. Most of us will not be affected. Some companies label their products as being milled in a gluten free environment.Labeling
Under a certain percentage, all the ingredients need not be listed on a package label. This makes it hard for us when creating a gluten free food list.For instance, I make my own baking powder because sometimes wheat is used as a filler. Or, toothpaste! I started making my own tooth powder to avoid the gluten in some brands. Some of this I learned by chance.
Breads
You may be able to find rice flour breads, possibly in the freezer section of your grocery store. (I don't like them.) Some specialty stores advertise that they make gluten free breads.Is this all the list of gluten free foods?
Well, no! I hope my list is clear enough to help you see that raw fruit and vegetables start out on the list of gluten free foods until you combine them with other products on the list of foods containing gluten.It's the same with meats. If, for instance, you fry chicken coated in crumbs from the bad guys side, then you have also moved the chicken into the bad guys side. However, if you stuff a turkey with bread crumbs and the turkey is big enough to slice off some of the meat without the stuffing, for the person less sensitive to gluten, it shouldn't be a problem.
Severe gluten sensitivity?
Now that I've adjusted my diet to remove gluten I find that if I eat a very small amount of hidden gluten by mistake, my reaction is not so severe as it was when I first found out I was gluten intolerant. Certainly I'll feel some of the symptoms, usually a feeling of discomfort rather than the pain and bloating I used to get.I have supplemented my diet with probiotics and amino acids and they, plus continual watchfulness, keep reactions to a minimum. (Why probiotics and amino acids? They help heal the damage to your intestines caused by the gluten.)
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What amino acids do you take?
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