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!
Foods Allowed:
(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:
Soy: http://celiacdisease.about.com/od/Gluten-Free-Grains/f/Is-Soy-Gluten-Free.htm?nl=1
Corn: http://celiacdisease.about.com/od/glutenfreegrains/f/Is-Corn-Gluten-Free.htm
Caramel Coloring:http://celiacdisease.about.com/od/celiacdiseasefaqs/f/Caramel_Coloring.htm
Important: See “Other Sources of Gluten & Questionable Ingredients”
