Gluten Free Food List

The gluten free diet is very helpful for suffers of IBS with celiac disease, non-celiac gluten sensitivity and wheat allergy. You will find there is a bit of a cross over with the gluten free diet and the FODMAP diet as many gluten free foods are useful when doing the restrictive FODMAP diet. If you have had a diagnosis of having coeliac disease or have found you have a sensitivity or allergic reactions to gluten or wheat then it is advisable to follow a gluten free diet.

Below is a list of good foods that are gluten free to help you on your trip to the supermarket. Be sure to look at the labels – these days labels will label whether they have gluten within them so pay particular attention to them. If you find the label says there is gluten or has been processed in an environment that may have traces of gluten then trust the label and do not consume that item. Gluten free foods is defined as foods containing less than 20 parts per million (ppm) of gluten.

 

Gluten Containing Foods – foods to avoid

  • Biscuits
  • Beer
  • Bread
  • Cakes
  • Cereals (except a few from the good list below)
  • Chocolate bars
  • Cookies
  • Corned beef
  • Couscous
  • Crackers
  • Donuts
  • Gravies
  • Malt beverages e.g. whiskey
  • Malt vinegar
  • Monosodium glutamate
  • Muffins
  • Pasta
  • Pastries
  • Pies
  • Pretzels
  • Pizza
  • Sauces
  • Sausages
  • Salami
  • Sauces – many have wheat as a thickener
  • Soups – many have wheat as a thickener
  • Wheat flour

 

Gluten Free Foods

Fruit, Vegetables and Legumes

  • Artichoke
  • Asparagus
  • Avocado
  • Bell peppers
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Chard
  • Chickpeas
  • Coconut
  • Collards
  • Cucumber
  • Eggplant / aubergine
  • Garlic (avoid if on FODMAP diet)
  • Ginger
  • Green beans
  • Kale
  • Leek
  • Lemon
  • Lentils
  • Lettuce
  • Limes
  • Mushrooms
  • Olives
  • Onions (avoid if on FODMAP diet)
  • Pak choi / bok choy
  • Parsley
  • Potatos
  • Pumpkin
  • Sauerkraut
  • Scallions
  • Shallots
  • Soya beans
  • Spinach
  • Squash
  • Tomato
  • Turnip
  • Watercress
  • Zucchini / courgettes

 

Meats, Poultry, Fish and Meat Free Substitutes

Ensure items are not breaded or battered
  • Beef
  • Cod
  • Chicken
  • Cold cuts / sandwich meat as long as they are not breaded or glazed but check label
  • Duck
  • Fish
  • Lamb
  • Mince meat
  • Pork
  • Quorn mince
  • Salmon
  • Shellfish and molluscs
  • Trout
  • Turkey

 

Cereals, Grains, Breads, Biscuits, Pasta, Nuts and Cakes

  • Gluten free bread such as Genius bread and Udi’s gluten free bread
  • Gluten free cereals
  • Gluten free oats
  • Amaranth
  • Arrowroot
  • Beans
  • Buckwheat groats / Kasha
  • Cassava
  • Chia
  • Corn / maize
  • Cornflakes
  • Flax
  • Gluten-free oats
  • Granola
  • Millet
  • Nuts
  • Nut flours
  • Porridge oats
  • Potato
  • Quinoa
  • Rice
  • Rice Krispies
  • Seeds e.g. flaxseed, pumpkin, poppy sesame, sunflower
  • Sorghum
  • Soy
  • Tapioca
  • Teff
  • Yucca

 

 

Condiments, Dips, Desserts, Sweets, Sweeteners and Spreads

  • Coconut oil
  • French mustard
  • Ground pepper
  • Honey
  • Horseradish
  • Jam
  • Jellies
  • Olive oil
  • Rice pudding
  • Salsa
  • Salt
  • Sesame oil
  • Sorbet
  • Syrup
  • Tapioca pudding

 

Drinks

  • Gluten free beer
  • Almond milk
  • Fruit juices
  • Potato vodka
  • Rum
  • Sodas / fizzy drinks e.g. Coca-cola, Pepsi, lemonade
  • Wine

 

Dairy Foods

  • Butter
  • Cheese except for blue cheese
  • Cream
  • Eggs
  • Milk
  • Sour cream
  • Yogurt, plain

 

Cooking ingredients, herbs and Spices

  • Gluten free flour
  • Baking powder
  • Bicarbonate of soda
  • Cornflour
  • Cream of tartar
  • Potato flour
  • Rice flour
  • Soya flour
  • Herbs e.g. basil, coriander, lemongrass, oregano, rosemary, thyme
  • Spices e.g. allspice, cinnamon, cloves, cumin, nutmeg, paprika

 

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