Living with Gluten Intolerance and Celiac Disease:
Section Legend:
*** Not Gluten Free
*** Gluten Free
Grains NOT allowed ***
Avoid all foods and drinks containing the following:
- Wheat
- Durum
- Einkorn
- Emmer
- Kamut
- Spelt
- Graham
- Bulgur
- Farro
- Farina
- Wheat berries
- Bromated Flour
- Barley
- Rye
- Triticale — a cross between wheat and rye
- Malt – germinated and dried cereal grain
- Oats – Unless it is labeled gluten-free (Oats are naturally gluten free BUT may be cross contaminated during production with wheat, barley or rye)
Processed foods that often CONTAIN GLUTEN ***
In general, avoid the following foods unless they’re labeled as gluten-free or made with corn, rice, soy or other gluten-free grain:
- Beer, ale, porter, stout (usually contain barley)
- Breads
- Bulgur wheat
- Cakes and pies
- Candies
- Cereals
- Communion wafers
- Cookies and crackers
- Croutons
- French fries
- Gravies
- Imitation meat or seafood
- Malt, malt flavoring and other malt products (barley)
- Matzo
- Pastas
- Hot dogs and processed lunchmeats
- Salad dressings
- Sauces, including soy sauce (wheat)
- Seasoned rice mixes
- Seasoned snack foods, such as potato and tortilla chips
- Self-basting poultry
- Soups, bouillon or soup mixes
- Vegetables in sauce
Gluten Free Foods ***
Many naturally gluten-free foods can be a part of a healthy diet:
- Fruits and vegetables
- Beans, seeds, legumes (such as peas) and nuts in their natural, unprocessed forms
- Eggs
- Lean, non-processed meats:
- red meat (fresh beef, pork, lamb, bison)
- poultry (fresh chicken, turkey)
- Seafood (fresh fish, scallops, shellfish)
- Most low-fat dairy products
- Traditional soy foods (tofu, tempeh, edamame, etc.) – NOT Soy Souce
Grains, starches or flours that can be part of a gluten-free diet include:
- Amaranth
- Arrowroot
- Buckwheat
- Corn (also known as Maize) — cornmeal, grits and polenta labeled gluten-free
- Maize Starch
- Flax
- Gluten-free flours — rice, soy, corn, potato and bean flours
- Hominy (corn)
- Millet
- Quinoa
- Rice, including wild rice
- Sorghum
- Soy
- Tapioca (cassava root)
- Teff
Also Gluten Free: ***
- Coconut oil
- French mustard
- Honey
- Horseradish
- Jam
- Gelatin and Jellies
- Olive oil
- Rice pudding
- Sesame oil
- Syrup – (Glucose syrup)
- Cider, Wine, Port, Potato Vodka (YES Cider is Gluten Free. Click here for more information.)
- Sodas / fizzy drinks e.g. Coca-cola, Pepsi, lemonade
For a larger list of Gluten Free Food / Items, click here.
Always Read the Labels 🙂
Make sure to always read the labels. Although a product may be manufactured using Naturally Gluten Free ingredients, there may still be a possibility for Cross Contamination. Read the ‘May contain‘ section, usually in bold.