Most whole, unprocessed foods fit into a gluten-free diet. However, certain additives can turn a supposed gluten-free food into one that may affect people with conditions like celiac disease.
Gluten is a group of proteins found in certain grains, such as wheat, rye, and barley. It helps food
Although gluten is safe for most people, those with conditions like celiac disease should
Many foods are made with gluten-containing ingredients. As such, if you’re unable to consume gluten it’s important to check ingredient labels closely, or only purchase products that are certified gluten-free.
This article provides a list of 84 gluten-free foods. However, some foods may have
Some whole grains contain gluten, while the rest are naturally gluten-free.
It’s important to check food labels when purchasing whole grains. Even gluten-free whole grains can be contaminated with gluten, especially if they’re processed in the same facility as gluten-containing foods.
For example, oats are often processed in facilities that also process wheat, which can lead to cross-contamination. For this reason, you should confirm that the oats you purchase are certified gluten-free.
Gluten-free whole grains
Grains to avoid
The following types of gluten-containing grains are often used to make products like bread, crackers, pasta, cereals, baked goods, and snack foods:
All fresh fruits and vegetables are naturally gluten-free. However, some processed fruits and vegetables may
Gluten-containing ingredients that may be added to processed fruits and vegetables may include:
- hydrolyzed wheat protein
- modified food starch
- malt
The list below provides some examples of fresh fruits and vegetables that you can enjoy on a gluten-free diet.
Gluten-free fruits
Gluten-free vegetables
- cruciferous vegetables, including cauliflower and broccoli
- greens, such as spinach, kale, and Swiss chard
- starchy vegetables, including potatoes, corn, and squash
- bell peppers
- mushrooms
- onions
- carrots
- radishes
- green beans
Fruits and vegetables to double-check
- Canned fruits and vegetables: These may be canned with sauces that contain gluten. Fruits and vegetables
canned with water or natural juices are likely gluten-free. - Frozen fruits and vegetables: These may contain added flavorings and sauces that contain gluten.
Plain frozen varieties are typically gluten-free. - Dried fruits and vegetables: Some may include gluten-containing ingredients. Plain, unsweetened, dried fruits and vegetables tend to be gluten-free.
- Pre-chopped fruits and vegetables: These may be cross-contaminated with gluten depending on where they were prepped.
Almost all fresh, unprocessed plant and animal proteins are naturally gluten-free.
However, gluten-containing ingredients like soy sauce, flour, and malt vinegar are often used as fillers or flavorings in processed proteins. For example, these ingredients may be added to cold cuts or sauces, rubs, and marinades commonly paired with protein sources.
Gluten-free proteins
- legumes, such as beans, lentils, peas, and peanuts
- nuts and seeds
- fresh red meat, such as beef, pork, lamb, and bison
- fresh poultry, such as chicken and turkey
- fresh seafood, such as fish, scallops, and shellfish
- unflavored soy foods, such as tofu, tempeh, and edamame
Proteins to double-check
- processed meats, such as hot dogs, cold cuts, pepperoni, salami, and bacon
- meat substitutes, such as vegetarian burgers
- ground meats
- proteins that have been combined with sauces or seasonings
- ready-to-eat proteins, such as those in microwavable TV dinners
Proteins to avoid
- any meat, poultry, or fish that has been breaded
- proteins that are combined with wheat-based soy sauce
- seitan
Most dairy products are naturally gluten-free. However, those that are flavored and contain additives should be double-checked for gluten.
Some common gluten-containing ingredients that may be added to dairy products include thickeners, malt, and modified food starch.
Gluten-free dairy products
Dairy products to double-check
- flavored milks and yogurts
- processed cheese products, such as cheese sauces and spreads
- ice cream, which is sometimes mixed with additives that contain gluten
Dairy products to avoid
- malted milk drinks
Fats and oils are naturally gluten-free. In some cases, additives that contain gluten may be mixed with fats and oils for flavor and thickening.
Gluten-free fats and oils
- butter and ghee
- olives and olive oil
- avocados and avocado oil
- coconut oil
- vegetable and seed oils, including sesame oil, canola oil, and sunflower oil
Fats and oils to double-check
- cooking sprays
- oils with added flavors or spices
There are several types of gluten-free beverages for you to enjoy.
However, some beverages are mixed with additives that contain gluten. Alcoholic beverages made with malt, barley, and other gluten-containing grains should be avoided on a gluten-free diet.
Gluten-free beverages
- water
- 100% fruit juice
- coffee
- tea
- some alcoholic beverages, such as wine, hard ciders, and gluten-free beer
- some sports drinks, soda, and energy drinks (although always check the label for additives)
- lemonade
It’s important to note that it’s best to consume many of these beverages in moderation due to their added sugar, caffeine, and alcohol contents.
Beverages to double-check
- any beverage with added flavorings or mix-ins, such as pre-made coffee drinks or mixed drinks
- distilled liquors, such as vodka, gin, and whiskey — even when labeled gluten-free, as they are known to trigger a reaction in some people due to how they’re processed or stored
- pre-made smoothies
Beverages to avoid
- beers, ales, and lagers made from gluten-containing grains
- non-distilled liquors
- other malt beverages, such as wine coolers
Many spices, sauces, and condiments are naturally gluten-free. However, gluten-containing ingredients are sometimes added to them as emulsifiers, stabilizers, or flavor enhancers.
These added gluten-containing ingredients include wheat starch and wheat flour.
Below is a list of some spices, sauces, and condiments that are gluten-free. When buying spices and herbs, choose one that’s sold on its own. This means not part of a spice mix, as these sometimes contain wheat starch.
Gluten-free spices, sauces, and condiments
- rosemary
- thyme
- paprika
- salt
- black pepper
- ginger
- turmeric
- tamari
- coconut aminos
- white vinegar and apple cider vinegar
Spices, sauces, and condiments to double-check
- ketchup and mustard
- Worcestershire sauce
- tomato sauce
- relish and pickles
- barbecue sauce
- mayonnaise
- salad dressing
- pasta sauce
- dry spices
- salsa
- stock and bouillon cubes
- marinades
- gravy and stuffing mixes
- rice vinegar
Spices, sauces, and condiments to avoid
- wheat-based soy sauce and teriyaki sauce
- malt vinegar
Below is a summary of the gluten-free foods covered in this article.
| Whole grains | Fruits and vegetables | Protein | Dairy | Fats and oils | Beverages | Other |
|---|---|---|---|---|---|---|
| • quinoa • brown rice • wild rice • buckwheat • sorghum • tapioca • millet • amaranth • teff • arrowroot • gluten-free oats | • citrus fruits • bananas • apples • berries • peaches • pears • broccoli • spinach • kale • Swiss chard • potatoes • corn • squash • bell peppers • mushrooms • onions • carrots • radishes • green beans | • beans • lentils • peas • peanuts • nuts • seeds • beef • pork • lamb • bison • chicken • turkey • fish • scallops • shellfish • unflavored soy foods | • cow’s milk • butter • ghee • cheese • cream • cottage cheese • sour cream • yogurt | • butter • ghee • olives • olive oil • avocados • avocado oil • coconut oil • sesame oil • canola oil • sunflower oil | • water • 100% fruit juice • coffee • tea • wine • hard ciders • gluten-free beer • sports drinks • soda • lemonade | • rosemary • thyme • paprika • salt • pepper • ginger • turmeric • tamari • coconut aminos • white vinegar • apple cider vinegar |
Here is a list of ingredients and food additives that may indicate an item contains gluten:
- modified food starch and maltodextrin (if made from wheat, it will be specified on the label)
- malt-based ingredients, including malt vinegar, malt extract, and malt syrup
- gluten stabilizer
- soy or teriyaki sauce
- wheat-based ingredients, such as wheat protein and wheat flour
- emulsifiers (will be specified on the label)
If you’re unsure if a product contains gluten, it’s a good idea to contact the manufacturer to double-check.
A gluten-free diet is typically recommended for those with celiac disease. This condition
People with non-celiac gluten sensitivity may also have to limit gluten, as it can
Some
That said, more research is needed to fully understand the role of gluten in IBS.
Gluten is found naturally in many nutritious foods, including whole grains like wheat, barley, and rye.
In fact, following a gluten-free diet without the need to may
Some processed, gluten-free food products are not enriched with vitamins and minerals. As such, following a gluten-free diet that lacks diversity
Therefore, it’s essential to ensure that you’re getting these important nutrients from other sources as part of a well-rounded, gluten-free diet to help reduce the risk of side effects.
Some of the most common foods and beverages that contain gluten include cereals, pastas, crackers, baked goods, breads, beer, non-distilled liquors, and some condiments, sauces, and spices.
What are gluten foods to avoid?
Some ingredients to look out for in foods include wheat, barley, rye, modified food starch, malt-based ingredients, teriyaki sauce, wheat protein, wheat flour, and emulsifiers.
Most proteins, dairy products, fats and oils, and fruits and vegetables are gluten-free. However, it’s important to double-check labels, as some processed types of these foods may include gluten additives.
Gluten is an ingredient that’s commonly found in foods like bread, cereals, and pasta. If you avoid gluten, there are plenty of foods you can choose from to ensure you’re eating a well-balanced diet.
Many whole foods are naturally gluten-free, including fruits, vegetables, legumes, certain whole grains, dairy products, and oils, as well as fresh meat, fish, and poultry.
It’s important to double-check ingredient labels. Gluten is often added to foods that you wouldn’t expect.
If you’re still unsure about whether a certain food contains gluten, speak with a healthcare professional or registered dietitian.
