Basic Gluten- Free Foods

Possible Sources of Gluten
(check ingredients carefully)

Fruits and Vegetables
Fresh, frozen, and canned fruits and vegetables and their juices

Dried fruits (dates) may be dusted with oat flour

Meats and Alternatives
Fresh meat, fish and poultry

Eggs
Dried Peas and Beans
Nuts and Seeds

Tofu

Meat marinades and flavourings (may contain hydrolyzed wheat protein, wheat-based soy sauce)
Whole turkey (fresh or frozen) basted or injected with broth (may contain hydrolyzed wheat protein)
Meat extenders and vegetarian meat substitutes
Deli meats, hot dogs, sausages, imitation seafood products

Baked beans
Seasoned nuts (may contain hydrolyzed wheat, protein, wheat flour or wheat starch)

Flavoured tofu may contain soy sauce (made from wheat or seasonings with wheat derivatives)

Milk Products
Milk, buttermilk, cream
Most yogurt (plain, fruited or flavoured)
Cheese, plain

Cream cheese, cottage cheese

Malted milk

Cheese sauces, cheese spreads, flavoured cheese

Grains & Grain Products
GF Grains: amaranth, arrowroot, buckwheat, corn (cornmeal, corn grits), fava, flaxseed, garbanzo bean (chickpea, besan, gram or channa), hominy, hominy grits, kasha (toasted buckwheat), millet, pure uncontaminated oats, quinoa, rice, sago, tapioca
 
GF flours: bean flours (garbanzo, fava, romano), pure buckwheat flour, buckwheat bran, cornstarch, cornmeal, corn bran, garfava flour (garbanzo + fava bean flours), mesquite flour, montina flour (made from Indian rice grass), nut flours and nut meals, pea flour, potato flour, potato starch, rice flour (white and brown), sorghum flour, soy (soya) flour, teff (or tef) flour
 
Breads and baked goods made with GF grains and free of other gluten-containing ingredients

Pastas made from rice, beans, corn, potato, quinoa, soy, wild rice and other GF grains
Cold cereals: puffed corn, amaranth, buckwheat, millet or rice, rice flakes and soy cereals
Hot cereals: hominy grits, soy grits, cream of buckwheat, cream of rice, puffed amaranth, rice flakes, quinoa flakes, soy flakes
Rice: brown, white, basmati, jasmine or wild rice
Grains: buckwheat, millet, amaranth, rice, corn, quinoa

Corn or rice tortillas

Barley, bulgur, couscous, dinkel, durum, einkorn, emmer, farina, farro (or faro), fu, kamut, malt, oats (most commercial brands, oat bran, oat syrup), orzo (not a grain but a pasta that looks like rice), rye, spelt, triticale, wheat and wheat berries

Cereal binding, chapatti flour (atta), durum, gluten flour, graham flour, matzoh meal, oat bran, seitan (also known as “wheat meat”), semolina, wheat bran, wheat germ, wheat starch

Products made with buckwheat (buckwheat is occasionally blended with wheat flour in baking mixes)
Some imported foods labeled gluten-free contain starch which is not allowed

Cereals may contain barley malt flavouring or barley malt extract

Seasoned or flavoured rice mixes, rice pilaf

Fats & Oils
Butter, margarine, vegetable oil, lard, shortening, cream

Desserts
Cakes, cookies, pastries made from GF flours
Many ice creams, sherbet, sorbet, popsicles

Whipped toppings
Egg custards
Gelatin desserts
GF licorice, most hard candies and most chocolate bars

Icing and frosting (may contain wheat flour or wheat starch)
Some ice creams are made with gluten-containing ingredients (cookie dough, brownies, waffle cone pieces, nuts coated with flour, etc.)

Chocolate bars and candy may contain barley malt flavouring or wheat flour. Most common brands of licorice contain wheat flour

Beverages:
Cocoa drinks, soft drinks, juices

Most non-dairy soy, rice, potato and nut beverages
Teas, coffee (instant or ground; regular or decaffeinated)

Distilled alcoholic beverages such as rum, gin, whiskey, vodka, wines and pure liqueurs
GF beef, ale and lager

Cocoa drinks may contain malt or malt flavouring (e.g. Ovaltine and Postum are NOT gluten-free)

Some coffee substitutes are made from gluten-containing ingredients. (roasted chicory is gluten-free)
Flavoured alcoholic beverages (e.g. ciders and coolers) may have gluten-containing ingredients
Almost all undistilled alcoholic beverages (beer, ale, lager) contain gluten. Only those specially made to be GF may be safely consumed.

Sweets
Honey, jams, jellies, marmalade, molasses, corn syrup, maple syrup, sugar (white, brown, confectioner’s)

Snack Foods
Plain popcorn, potato chips, corn chips, nuts, soy nuts, rice cakes, corn cakes, rice crackers

Seasoned and flavoured varieties may contain hydrolyzed wheat protein, wheat flour, or wheat starch
Some brands of plain potato chips or potato crisps are made with wheat flour or wheat starch

Common baking ingredients
Pure cocoa, baking chocolate, chocolate chips, carob chips and powder, monosodium glutamate (MSG), cream of tartar, baking soda, yeast, brewer’s yeast, aspartame, vanilla

Major brands of baking powder are GF, others may contain wheat starch

Condiments
Salad dressings free of gluten-containing ingredients, plain pickles, relish, olives, ketchup, mustard, tomato paste, pure herbs and spices, pure black pepper, GF soy sauce, vinegars (apple vinegar, Balsamic vinegar, cider vinegar, distilled white, grape vinegar, wine vinegar, spirit vinegar; all but malt vinegar are GF)

Salad dressings may be made with soy sauce.
Soy sauce is typically made with wheat.
Teriyaki sauce is typically made with soy sauce, wheat flour, wheat starch or hydrolyzed wheat protein.
Malt vinegar
Some brands of Worcestershire sauce contain malt vinegar
 

Soups, Sauces, and Gravies
Homemade broths, GF bouillon cubes
Cream soups and stocks made from allowed ingredients
Sauces and gravies made from allowed ingredients

Most commercially produced soups and broths contain hydrolyzed wheat protein or wheat flour