Gluten Free Food List

This is a simple version of a gluten free food list. Otherwise we’d be dealing with pages and pages of food names, ingredients and additives.

For our purposes (unless someone has Celiac Disease) we only need to understand the basics.

gluten free food list, some grains are gluten free.

Gluten is found in some grains: specifically wheat, barley, rye and oats. 

Gluten causes problems, sometimes severe health problems, for some people, so it's good to become familiar with the Gluten Free Food List!

For more detailed information about gluten free foods and how to read labels, click here. You'll link to the Celiac Sprue Association website, a member-supported group dedicated to providing information and assistance for people with gluten sensitivity and celiac disease. 

Gluten Free Food List:
Simplified Version

Fresh vegetables and leafy greens are gluten free.

Fresh fruits are gluten free.

Fresh herbs are gluten free.

Plain dried herbs are gluten free (beware of mixed seasoning blends, may contain gluten).

Plain dried spices (beware of blends, read labels) are gluten free.

Fats and oils are gluten free.

Fresh meats, poultry, fish and seafoods are gluten free. 

Eggs are gluten free.

Fresh dairy products (milk, cheese, etc.) are gluten free.

Rice, quinoa, millet, sorghum, teff, amaranth and buckwheat are gluten free.

Certified Gluten Free Oats are available now too, it will say so on the label. Oats are naturally gluten free, though they are frequently cross-contaminated during processing in facilities where other grains are being processed.

Legumes and beans are gluten free.

Nuts and seeds are gluten free (sometimes there is cross contamination).

Wine is gluten free (hard cider is too, most beers are not unless they are specifically labeled as such, distilled spirits are usually safe though some are made with gluten grains).

Coffee and tea are gluten free (except for barley tea).


Why is a Gluten Free Food List included in this website?

Because a number of disease symptoms can be linked to gluten sensitivity, and gluten sensitivity is on the rise in our society. Gluten, for some of us, can cause damage to the intestines which, in turn, interferes with proper assimilation of nutrients and/or creates an inability to digest foods properly.

Basing your meals on the gluten free food list is a perfect place to begin when changing the diet.

Symptoms of gluten sensitivity include, but are by no means limited to: gas, pain and bloating in the intestines, irritable bowel syndrome (IBS), acid reflux (also called heartburn), fatigue, depression and anxiety, pain in the joints, skin problems like dermatitis, and allergies.

If you have been diagnosed with a gluten sensitivity or have a sense that gluten moth be an underlying cause to some of your inexplicable health complaints then try cutting out gluten from your menus for at least 30 days and see how you feel. Wheat and all wheat products are the most important ones to get rid of. That’s the first step. Not only are they naturally high in gluten, but many wheat products, like breads, actually have extra gluten added!

Here's a very important note: Durum flour, couscous, semolina, spelt, kamut, bulghur and triticale (a crossbreed of wheat and rye) are all names for certain kinds of wheat.

The other main ones to avoid are barley, rye and oats.

So, don’t buy or eat anything made with wheat, barley, rye or oats.

Some are obvious: Avoid cookies and bakery sweets, bagels, breads, pasta, pizza, crackers and flatbreads, breakfast cereals, oatmeal porridge, barley soup, barley tea, etc.

Here’s where it gets a little more complicated.

Flours and by-products made from these gluten grains are used in everything from canned soups to taco mix to frozen dinners. The individual names for all those ingredients are too numerous to list here.

Your safest bet is to make healthy food at home. You knew I was going to say that, right?

It's not hard to do. Sure, it takes a little planning, and a commitment to spending some time in the kitchen, but when you start to feel better the rewards are worth the effort!

Gluten Free Food List, back to Home Page

All our vegetable recipes are gluten free.

Gluten free cookie recipes!

Diet Guidelines

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