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Gluten-Free Diet Guide

Gluten-Free Diet Guide

Always read ingredients and check with the manufacturer if you are not sure if something contains gluten, and avoid the food until you are sure.



  • Whole grain wheat, also known as: Bulgur, Cous-cous, Durum, Einkorn, Emmer, Farina, Farro, Graham, Matzoh, Semolina, Triticale
  • Wheat flour, also known as: All-Purpose Flour, Bolted Flour, Bread Flour, Bromated Flour, Cake Flour, Chapati Flour, Enriched Flour, Farina Flour, Gluten Flour, Graham Flour, Instant Flour, Organic Flour, Pastry Flour, Self-Rising Flour, Semolina Flour, Tortilla Flour, Triticale Flour, White Flour, Whole Wheat Flour
  • Common foods that contain wheat:
    • Baked goods such as muffins, cookies, cakes, pies
    • Breads such as wheat bread, white bread, even “potato” bread
    • Breakfast foods such as pancakes, waffles, crepes, cereals, doughnuts, bars
    • Pasta (including orzo), noodles, pizza, pita, flour tortillas, bagels, crackers, breading, matzoh, croutons, panko, communion wafers, Rice-a-Roni, tabbouleh

Spelt and Kamut

  • Though these are marketed as “wheat-free,” they are ancient forms of wheat that contain gluten
  • Foods that contain spelt (also known as farro and dinkel) and kamut:
    • Alternative breads
    • “Wheat-free” cookies and other baked goods, flour, pasta, crackers and cereal

Barley and Rye

  • Common foods and ingredients that contain barley:
    • Beer
    • Malt flavoring, syrup or extract (found in most commercial cereals)
    • Malt vinegar
    • Malted milk (in many candy bars and malt balls)
  • Common foods that contain rye:
    • Rye bread, pumpernickel bread
    • Crackers and crispbreads (like Wasa, Ry Krisp, and Ryvita)

Oats (contaminated)

  • Oats themselves do not contain gluten, but commercial oats are contaminated with wheat
  • Common foods that contain contaminated oats:
    • Bars
    • Cereals
    • Oatmeal
  • Gluten-free (uncontaminated) oats are available: Bob’s Red Mill, CreamHill Estates,, Gifts of Nature


  • Asian Sauces: Soy sauce (most contain wheat, but you can buy wheat-free tamari), teriyaki sauce, oyster sauce, hoisin sauce
  • Condiments: Mustard (may contain beer or wheat), bbq sauces and marinades (may contain soy sauce or malt flavoring)
  • Seasonings, esp. those that come in packets (“spices” and “herbs” are GF)
  • Soups, broth, stews, bisques, and anything made from a “roux” (mixture of wheat flour and fat)
  • Prepared meats – check if it is breaded, floured or marinated
  • Commercial cereals – most are made from wheat and/or have barley malt flavoring
  • Imitation crab or other seafood (California Rolls)
  • Imitation bacon
  • Imitation meats and “Veggie” foods – burgers, sausages, etc.; Seitan = Satan!
  • Processed meats
  • “Multi-grain” products
  • Savory foods made as a “cake” or “loaf” (potato pancakes, crab cakes, meat loaf)
  • Mexican food (marinated meats may contain soy sauce; corn chips may be fried in same oil as fried flour tortillas)
  • Candy (licorice contains wheat, many contain cookies or crisps or malt)
  • Vitamins and medicines – go to for GF medicine list
  • Lipstick and any other non-food items that are likely to be ingested by accident (babies and kids put hands in mouth), like school supplies (playdough, paste), lotion, etc.


  • Blue cheese
  • “Corn” tortillas
  • Flavored teas
  • Bacon (Farmer John’s brand contains soy sauce)
  • Brown rice syrup (sometimes made with barley)
  • Dextrin (usually made with corn, but sometimes made with wheat)
  • Mono and dyglycerides (must state source if wheat)
  • Caramel color (most likely GF if made in U.S.)
  • Modified food starch or modified starch (must state source if wheat)
  • Hydrolyzed or textured plant or vegetable protein (must state wheat)
  • Vegetable gum if source is unknown (gums that are GF: carageenan, carob bean, locust bean, cellulose, guar, gum arabic, gum acacia and xanthan gum)
  • Natural and artificial flavorings (must state source if wheat, usually will state if made from barley)


  • “Starch” – refers to cornstarch in U.S.
  • Glucose – a sugar usually made from corn
  • Glucose syrup – even if from wheat, it is highly processed so no gluten remains
  • Maltodextrin – made from corn
  • Corn or rice malt
  • Monosodium Glutamate (MSG)
  • Maltitol – sugar
  • Maltose – sugar

BASIC GLUTEN-FREE FOODS – here’s what you CAN eat!

  • Gluten-free grains (see list below)
  • Meat and fish – as long as not marinated or breaded
  • Vegetables and fruits – fresh, frozen or canned
  • Beans
  • Nuts and seeds, as long as they are not coated with flour or flavoring
  • Dairy products – check flavored varieties
  • Eggs
  • Spices and herbs
  • Coffee and tea, although flavored varieties could contain barley malt
  • Distilled vinegars (including red, white, balsamic, rice wine ; but malt vinegar is not GF)
  • Wine and champagne, distilled alcohol (but flavored varieties may add gluten back in)


  • Amaranth
  • Arrowroot
  • Buckwheat (also known as kasha – not to be confused with Kashi brand cereals, which are not GF)
  • Corn, including polenta (make sure flour hasn’t been added)
  • Potatoes, including potato flour and potato starch
  • Millet
  • Montina
  • Nut flours
  • Oats (if certified gluten-free)
  • Quinoa
  • Rice, including risotto
  • Sorghum
  • Soy
  • Tapioca
  • Teff

Note: The Food Allergen Labeling and Consumer Protection Act (FALCPA), mandates that foods labeled on or after January 2006 must declare the top 8 allergens, including wheat, in plain language either on the ingredient list or by using the words “Contains wheat.” There is currently no law regulating gluten-free products or the use of the term “gluten-free” on a food product.

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