Organic Virgin Coconut Oil
Organic Ghee from Grass-Fed CowsGluten Free Foods List: Keep this One on Hand
To make sure that you’re following a gluten free diet 100% you should have a gluten free foods list on hand as a reference.
Below is a basic list of gluten free foods, but I suggest that you contact your nearest Celiac support group (search in Google or your search engine of choice for Celiac + your region) for gluten free food lists that are more detailed and specific to the country and region that you live in.
Tip: to simplify a gluten free diet and improve your health even more consider a hunter-gatherer diet.
This is the kind of diet that I follow and do best on. Perhaps you will too.
Gluten Free Foods List (Basic)
Alert: PLEASE check with manufacturers to make sure that their products have been tested for cross-contamination with gluten grains!
Fruits and Vegetables – fresh, frozen, canned, dried, juiced, including tubers like potatoes
Usually GF if plain/minimally processed. Check labels for added ingredients.
Meat, Poultry, Seafood, Eggs
Usually GF if plain/minimally processed. Check labels for added ingredients.
Dairy Products (butter and ghee, milk, cream, cheese, whey, colostrum).
Usually GF if plain/minimally processed. Check labels for added ingredients.
Nuts & Seeds (including coconut)
Usually GF if plain/minimally processed. Check labels for added ingredients.
Beans (all kinds, including peanuts – peanuts belong to the legume family and are therefore not a true nut)
Usually GF if plain/minimally processed. Check labels for added ingredients.
Fats and Oils
Usually GF if plain/minimally processed and NOT derived from gluten grains. Check labels for added ingredients.
See my posts on butter and coconut oil – 2 fats that are easy to digest and packed with valuable nutrients that can be of particular benefit to anyone with gluten intolerance or Celiac disease.
Coffee & Tea
Usually GF. Check labels for added ingredients.
Gluten Free Grains and Grain-like Seeds (whole, flour, flaked)
Usually GF if plain/minimally processed. As always, check labels for added ingredients and contact manufacturers to make sure that they have tested their products properly for gluten contamination.
- Buckwheat
- Corn
- Millet
- Amaranth (a seed)
- Quinoa (a seed that is very grain-like. It’s actually a pseudocereal because it isn’t a grass. The best companies wash and dry quinoa before packaging. Unwashed quinoa has a soapy film coating that can taste very bitter. I hate rinsing quinoa myself because it’s such a tiny grain easily lost in the drain. I highly recommend buying quinoa from companies that wash quinoa well before packaging. Bob’s Red Mill quinoa is a good choice)
- Rice – white, brown, sweet, etc
- Wild Rice
- Sorghum
- Teff
- Oats *
* A number of gluten free and Celiac organizations approved moderate consumption of certified gluten free oats. Other organizations continue to state that oats should be avoided. According to tests, oats that are not certified gluten free often contain traces of gluten. Why? Oats are usually processed alongside wheat. Keep this in mind if you decide to eat oats; choose certified gluten free oats to stay on the safe side.
A good brand of gluten free oats is given here
And please read my post How to Make Nuts, Seeds, Beans and Whole Grains a Bit Safer
Gluten Free Bean Flours
Usually GF if plain/minimally processed. Check labels.
- Pea
- Fava bean
- Garbanzo (chickpea) – sometimes called “gram” flour, not to be confused with “graham” flour which is from wheat.
- Garfava – combination of garbanzo and fava bean flour
- Romano
- Soy (don’t use soy flour, even in small amounts. There are many health risks with consuming modern forms of soy. Read The Whole Soy Story to learn more)
Gluten Free Nut Flours
Usually GF if plain/minimally processed. Check labels.
- Almond
- Chestnut
- Coconut
- Hazelnut
- Pecan
Gluten Free Root Vegetable Starches/Flour
Usually GF if plain/minimally processed. Check labels.
- Arrowroot
- Tapioca
- Potato (starch and flour)
Want a more comprehensive list that includes gluten free additives and other ingredients? Visit Safe Gluten Free Food List.
You can also purchase software for PCs and Macs from Gluten Free Mall with detailed gluten free food lists and gluten free drug lists.
Gluten-Free Food & Drug Product Lists
Note: This resource is US based so it may not apply to the foods you eat if you live outside of the US. With the growing number of food products on the market and regional variations, it’s impossible to have one guide that will serve all, unfortunately. The best you can do is use the resources I’ve provided and get the rest from the nearest Celiac support group in your area.
