Gluten Free Foods

Fruit, Vegetables and Legumes

  • Artichoke
  • Asparagus
  • Avocado
  • Bell peppers
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Chard
  • Chickpeas
  • Coconut
  • Collards
  • Cucumber
  • Eggplant / aubergine
  • Garlic (avoid if on FODMAP diet)
  • Ginger
  • Green beans
  • Kale
  • Leek
  • Lemon
  • Lentils
  • Lettuce
  • Limes
  • Mushrooms
  • Olives
  • Onions (avoid if on FODMAP diet)
  • Pak choi / bok choy
  • Parsley
  • Pineapple
  • Potatoes
  • Pumpkin
  • Sauerkraut
  • Scallions
  • Shallots
  • Soya beans
  • Spinach
  • Squash
  • Tomato
  • Turnip
  • Watercress
  • Zucchini / courgettes

 

Meats, Poultry, Fish and Meat Free Substitutes

Ensure items are not breaded or battered
  • Beef
  • Cod
  • Chicken
  • Cold cuts / sandwich meat as long as they are not breaded or glazed but check label
  • Duck
  • Fish
  • Lamb
  • Mince meat
  • Pork
  • Quorn mince
  • Salmon
  • Shellfish and molluscs
  • Trout
  • Turkey

 

Cereals, Grains, Breads, Biscuits, Pasta, Nuts and Cakes

  • Gluten free bread such as Genius bread and Udi’s gluten free bread
  • Gluten free cereals
  • Gluten free oats
  • Amaranth
  • Arrowroot
  • Beans
  • Buckwheat groats / Kasha
  • Cassava
  • Chia
  • Corn / maize (and Maize Starch)
  • Cornflakes
  • Flax
  • Gluten-free oats
  • Granola
  • Millet
  • Nuts
  • Nut flours
  • Porridge oats
  • Potato
  • Quinoa
  • Rice
  • Seeds e.g. flaxseed, pumpkin, poppy sesame, sunflower
  • Sorghum
  • Soy
  • Tapioca
  • Teff
  • Yucca

Condiments, Dips, Desserts, Sweets, Sweeteners and Spreads

  • Coconut oil
  • French mustard
  • Ground pepper
  • Honey
  • Horseradish
  • Jam
  • Gelatin and Jellies
  • Olive oil
  • Rice pudding
  • Salsa
  • Salt
  • Sesame oil
  • Sorbet
  • Syrup – (Glucose syrup) 
  • Tapioca pudding

Drinks

  • Gluten free beer
  • Almond milk
  • Cider
  • Fruit juices
  • Potato vodka
  • Sodas / fizzy drinks e.g. Coca-cola, Pepsi, lemonade
  • Spirits such as rum. Certain spirits such as whisky and vodka are distilled so most can tolerate
  • Wine

Dairy Foods

  • Butter
  • Cheese except for blue cheese
  • Cream
  • Eggs
  • Milk
  • Sour cream
  • Yogurt, plain

 

Cooking ingredients, herbs and Spices

  • Gluten free flour
  • Baking powder
  • Bicarbonate of soda
  • Cornflour
  • Cream of tartar
  • Potato flour
  • Rice flour
  • Soya flour
  • Herbs e.g. basil, coriander, lemongrass, oregano, rosemary, thyme
  • Spices e.g. allspice, cinnamon, cloves, cumin, nutmeg, paprika

 

* Glucose syrup is gluten free. It can be derived from wheat, however the production methods involve a high level of hydrolysation, meaning there is no significant gluten content in the sugars. The final ingredient is gluten free and foods with glucose syrups can be eaten by people with coeliac disease.

Gluten Free Living in Malta

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