Living Gluten Free
These foods, ingredients, and additives are gluten-free and therefore safe for those with Celiac Disease or an allergy to wheat gluten. Download this list in PDF format.
General |
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| Acacia Gum Agar Alcohol (see below for specifics) Alfalfa Algae Almond Annatto Annatto Color Apple Cider Vinegar Arabic Gum Arrowroot |
Artificial Flavoring Aspartame (note some IBS type reactions have been noted to occur) Aspic Ascorbic Acid Balsamic Vinegar Benzoic Acid Beta Carotene BHA BHT Bicarbonate of Soda |
Vegetables |
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| Artichokes Asparagus, raw Asparagus, cooked Asparagus, white, cooked Bamboo Shoots Beans, green, cooked Beets, cooked, sliced Bok Choy Broccoli, raw, chopped Broccoli, cooked, chopped Brussels sprouts, cooked Brussels sprouts, raw Cabbage, Chinese, raw, shredded Cabbage, napa, raw, shredded Cabbage, red, raw, shredded Carrots, raw, strips or slices Carrots, cooked, slices Cauliflower, raw Cauliflower, cooked Celery Collard Greens, cooked Corn, yellow, cooked Corn, yellow, raw Cucumber Eggplant, raw, cubed Eggplant, cooked, cubed Endive, raw, chopped Fennel Garlic Kale, raw, chopped Leek, raw Lettuce, arugula Lettuce, Boston/Bibb, raw Lettuce, green leaf, raw Lettuce, red leaf, raw Lettuce, Romaine, raw Lettuce, Iceberg, raw Mushrooms, raw Mustard greens, raw, chopped Okra, cooked |
Onions, green/scallions, raw Onions, white/red/yellow, raw Parsley, raw Parsnips, cooked Peas, green, frozen, cooked Peas, green, cooked Peas & onions, frozen, cooked Peas, split, dry Peas, sugar snap, cooked Pepper, chipotle, chili, dried Pepper, green bell Pepper, jalapeno Pepper, red bell Pepper, red chili, hot Pepper, tomatillo Pepper, yellow sweet Potato, red, cooked Potato, white, baked Potato, sweet, cooked Shallots, chopped Snow peas, raw Spinach, raw Spinach, cooked Spinach, frozen Squash, acorn Squash, butternut, cooked, cubed Squash, summer, cooked Swiss Chard, raw Tomato paste Tomato, plum Tomato, raw Tomato sauce, canned, no salt Tomatoes, canned, whole Tomatoes, cherry Tomatoes, sun-dried Turnips, cooked Turnip greens, raw Watercress, raw Zucchini, cooked |
Starches / Cereals |
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| Cornmeal, blue Cornmeal, yellow Cornstarch Grits, cooked |
Rice, white & brown, cooked Rice, wild, cooked Tortilla, corn |
Fruits |
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| Apple, with and without peel Applesauce Avocado Banana Blackberries Blueberries Cherries, dried or fresh Cranberries, dried or raw Currants Grapes, red/green, seedless Kiwi fruit Lemon Lime |
Mango Melon, cantaloupe Melon, honeydew Orange, peel, flesh, and juice Peach Pear Pineapple, fresh Plum Prunes, dried Pumpkin, canned Raisins Strawberries, fresh Watermelon, fresh |
Meats |
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| Anchovies, fillets Beef, cooked, lean Beef, ground, fried, lean Beef stock, fresh Chicken, cooked, breast, no skin Chicken stock, fresh Clams, canned, chopped Clams, fresh Crabmeat, cooked Fish, cod, cooked Fish, grouper, cooked Fish, haddock, cooked |
Fish, halibut, cooked Fish, salmon, cooked Fish, sole, cooked Fish, tuna, cooked Lamb, cooked Liver, beef, cooked Mussels, cooked Pork, cooked Scallops, cooked Shrimp, cooked Turkey, cooked, no skin |
Legumes and Beans |
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| Almonds Bean sprouts, mung, fresh Beans, black, dried, cooked Beans, garbanzo, canned Beans, great northern, dried, cooked Beans, great northern, canned Beans, kidney, dried, cooked Beans, kidney, canned Beans, red kidney, dried, cooked Beans, red kidney, canned Beans, lima, dried, cooked Beans, navy, dried, cooked Beans, navy, canned |
Beans, pinto, dried, cooked Beans, pinto, canned Cashews Edamame Lentils, dry, cooked Peanuts Peanut butter, low fat Pecans, chopped Pine nuts Pistachio nuts Tahini Walnuts, chopped |
Dairy1 |
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| Buttermilk, non-fat Cheese, blue Cheese, cheddar Cheese, cheddar, reduced fat Cheese, feta Cheese, monterey Cheese, mozzarella, part skim Cheese, parmesan Cheese, swiss, low fat Cheese, yogurt Egg, whole, large |
Egg, white, large Egg, yolk large Milk, 2 percent Milk, dry, non-fat Milk, coconut Milk, evaporated, non-fat Milk, soy (Usually O.K., check ingredients) Milk, whole Sherbet Sorbet Yogurt, plain, low-fat |
Beverages |
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| Brandy Redbridge Beer (Made from sorghum) Carbonated soda Champagne Coffee, brewed Coffee, instant, granules Cognac Grapefruit juice |
Lemon juice Lime juice Orange juice Sake Tea, brewed Tomato juice, canned, no salt V-8 juice Wine (U.S wines O.K.) |
Fats3 |
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| Butter Cream cheese Oil, canola Oil, corn Oil, grapeseed Oil, olive Oil, peanut Oil, safflower |
Oil, sesame Oil, soybean Promise spread Promise spread, light Sour cream, reg. Take Control spread Take Control spread, light |
Miscellaneous2, 5 |
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| Baking powder (check label) Baking soda (check label) Basil, fresh Bay leaves, crushed Celery Seed Chives Cilantro, fresh Cumin, seed Dill, fresh Gelatin, dry, unflavored Ginger root Jicama Root Mint Mustard, seed Olives, ripe, canned Oregano, dried Paprika Pepper |
Pepper, red, ground Pickapeppa sauce Pine nuts Pumpkin seeds Rosemary Saffron Sage, ground Salt Sesame seeds Tarragon, dried Tabasco sauce Thyme, dried Vinegar, rice Vinegar, wine Wasabi root Worcestershire sauce4 (Lea & Perrins brand) Yeast, dry, active |
Sweets |
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| Chocolate, bakers, bittersweet Chocolate syrup, canned, Hersheys Cocoa, dry, powered Gelatin, fruit flavored Honey Maple syrup |
Molasses Splenda (if manufactured in the United States) Sugar, white or brown Jam/jelly |
Notes:
1. Some prepackaged shredded cheeses do contain small amounts of flour to prevent the product from sticking. Check the label carefully or grate your own from a block of cheese.
2. Fresh herbs and spices are safe. In a ground and packaged form, use caution as some manufacturers do use trace amounts of flour to prevent the product from caking. Most major manufacturers, such as McCormick, do state their single herb or spice products are gluten and additive free.
3. Many commercial spray oils use grain alcohol as a propellant. Check the label carefully, or purchase a pump sprayer and fill yourself.
4. Lea & Perrins states that their Worcestershire products are gluten free, but ONLY the product distributed in the U.S. Other brands should be checked carefully for malt vinegar.
5. Heinz states that their brand of Red Wine Vinegar, Distilled White Vinegar, Apple Cider Vinegar, and Apple Cider Flavored Vinegar are gluten free, as are all of their varieties of Heinz Ketchup. Also gluten-free are Heinz Organic Ketchup, One Carb Ketchup, No Sodium Added Ketchup, and Heinz Hot & Spicy Kick’rs.
