Below is a list of ingredients which are safe for consumption. This guide should be used as a starting point, and it is up to you to confirm that any product you are purchasing, especially if it is packaged and processed, is safe for Celiacs. Be diligent at the market (see Gluten-Free Shopping Made Easy) by checking ingredient labels and/or calling the manufacturer directly. Be patient - take the time needed to confirm a product is safe, and if there is any question, do not buy it! Avoid setbacks in the healing process!
In addition to the items listed below, there is an abundance of fresh fruits, plain nuts, vegetables, meat, fish & poultry which are allowable. New to the market are many tasty gluten-free sauces & marinades to complement your food. If lactose intolerant consider soy, rice, almond & coconut milk as an alternative to cow’s milk! There are now many gluten-free snacks available as well, just choose healthy ones!
(For more detailed info on allowable, protein-packed nutritional grains & flours, see Gluten-Free Grains & Flours)Amaranth Arrowroot Beans/lentils/legumes & ground flours Many beverages are gluten-free, but some are not (contact Beverage Manufacturers) Brown rice flour (but not brown rice syrup, unless confirmed gf) Buckwheat (though “wheat” is in the name, it is not wheat) Butter/Margarine (plain, no added flavorings) Calrose (rice) Candy (many are safe, but many contain gluten – see Candy Manufacturers) Cassava Cheese (plain, hard, unprocessed is OK – Blue cheese/Roquefort needs to be verified GF) Channa Chickpeas (Garbanzo) Coffee (plain is fine, question if flavored) Corn (maize), cornmeal, corn flour, cornstarch (if GF) Cottonseed Dal Dasheen Eggs Flax Garfava Guar Gum Hominy Honey (100% pure) Maple Syrup (100% pure) Milk (plain) Millet Montina Nuts (plain, unseasoned are naturally safe, watch out for seasoned/flavored) Nut Flours (Acorn, Almond, Coconut, Peanut) Oils (plain olive, vegetable, canola) Uncontaminated Oats* (read important note below on oats) Potato Flour & Starch Quinoa Rice (plain Arborio, Basmati, Brown, Risotto, Wild, etc. – best if labeled GF to avoid using contaminated rice) Sago Salt & Pepper (plain) Sesame Sorghum Sour Cream (unflavored) Soy (but not soy sauce) Sugar & Spices (plain, single spices/sugars are ok, “seasonings” may contain gluten) Sunflower seeds Tapioca Taro Tea (most teas are fine, some may contain barley) Teff Xantham gum Yogurt (some may contain gluten, check label)
*Note on Oats: Clearly labeled Gluten-Free OATS eaten in moderation are allowable, but it is recommend to speak with your dietitian or doctor BEFORE introducing them into your diet. Most commercially available oats are often contaminated with gluten (testing has proven this!), but there are now several companies offering safe, uncontaminated, gluten-free oats (see our STORE). Oats provide protein, fiber, iron and B vitamins, so once you receive the green light, include them in your diet! Read this: http://www.nejm.org/doi/full/10.1056/NEJM200411043511924
Also on the “Safe” List:
Gluten-Free Additives: Acacia Gum, Adipic Acid, Algin, Annatto, Aspartame, Baking Yeast, Benzoic Acid, Beta Carotene, BHA, BHT, Brewers Yeast, Brown Sugar, Calcium Disodium EDTA, Carrageenan, Carboxymethyl, Cellulose, Carob Bean Gum, Corn Syrup, Cream of Tartar, Dextrose, Ethyl Maltol, Fructose, Fumaric Acid, Gelatin, Glucose, Guar Gum, Invert Sugar, Karaya Gum, Lactic Acid, Malic Acid, Maltol, Mannitol, Methylcellulose, Monosodium Glutamate (MSG), Papain, Pectin, Polysorbate 60 & 80, Propylene Glycol, Psyllium, Sodium Benzoate, Sodium Metabisulphite, Sodium Nitrate, Nitrite, Sodium Sulphite, Sorbitol, Stearic Acid, Sucralose, Sucrose, Sugar, Tartaric Acid Tartrazine, Titanium Dioxide, Tragacanth, Vanille Extract, Vanillan, Xanthan Gum, Xylitol, Yam, Yeast are gluten-free. Citric Acid is usually made from beet sugar, corn or molasses, & rarely wheat – though research indicates the processing should eliminate any harmful gluten if wheat was used.
Maltodextrin – is thought to be safe as it is made from corn, rice or potato starches. Other countries may use wheat, though it is so highly processed there should not be any remaining harmful gluten.
Distilled Vinegar (white, balsamic, apple cider)- is considered GF because the distillation process should filter out any gluten) – MALT vinegar, however, is NOT gluten free.
Citric Acid, Dextrose, Glucose syrup & Caramel Coloring – though these could be made using wheat, research indicates they are so highly processed no harmful gluten would remain.
Informative articles on frequently asked questions about particular foods noted:
Important: See “Other Sources of Gluten & Questionable Ingredients”