Safe Gluten Free Food List

safe gluten free food list

If you’ve recently gone gluten free, reading labels is an important step in ensuring the foods you eat do not contain hidden gluten.

Here is the safe gluten free food list to get you started. Also, be sure to check out our unsafe gluten-free food list and our gluten-free alcoholic beverages list.

Safe Gluten Free Food List

Acacia Gum
Acorn
Adzuki Bean
Acacia Gum
Agar
Alcohol (Spirits)
Alfalfa
Algae
Algin
Alginate
Allicin
Almond Nut
Aluminum
Amaranth
Annatto
Annatto Color
Apple Cider Vinegar
Arabic Gum
Arrowroot
Artichokes
Aspic
Ascorbic Acid
Astragalus Gummifer
Baking Soda & Powder (read label)
Balsamic Vinegar
Beans
Bean, Adzuki
Bean, Hyacinth
Bean, Lentil
Bean, Mung
Bean Romano (Chickpea)
Bean Tepary
Benzoic acid
BHA
BHT
Beta Carotene
Bicarbonate of Soda (read lable)
Biotin
Buckwheat
Butter (read label)
Butylated Hydroxyanisole
Butyl Compounds
Calcium Carbonate
Calcium Caseinate
Calcium Chloride
Calcium Disodium
Calcium Phosphate
Calcium Silicate
Calcium Stearate
Calcium Sulfate
Canola Oil (Rapeseed Oil)
Caprylic Acid
Carageenan Chondrus Crispus
Carboxymethylcellulose
Carnauba Wax
Carob Bean
Carob Bean Gum
Carob Flour
Carrageenan
Casein
Cassava Manihot Esculenta
Cellulose*
Cellulose Gum
Cetyl Alcohol
Cheeses – (read label)
Chestnuts
Chickpea
Chlorella
Chymosin
Citric Acid
Collagen
Corn
Corn Gluten
Corn Meal
Corn Flour
Cornstarch
Corn Syrup
Corn Syrup Solids
Corn Swetener
Cortisone
Cotton Seed Oil
Cowitch
Cowpea
Cream of Tartar
Cysteine, L
Demineralized Whey
Desamidocollagen
Dextrose
Dioctyl Sodium
Distilled Vinegar
Eggs
Elastin
Ester Gum
Ethyl Alcohol
Ferrous Gluconate
Fish (fresh)
Flaked Rice
Flax
Folic Acid-Folacin
Fructose
Fruit (including dried)
Fumaric Acid
Gelatin
Glutamate (free)
Glutamic Acid
Glutamine (amino acid)
Glycerides
Glycerol Monooleate
Glycol Monosterate
Glycol
Glycolic acid
Gram flour (chick peas)
Grits, Corn
Guar Gum
Hemp
Herbs
Honey
Hyacinth Bean
Hydrolyzed soy protein
Inulin
Invert Sugar
Jobs Tears
Kasha (roasted buckwheat)
Keratin
Kudzu Root Starch
Lactic Acid
Lactose
Lecithin
Lentil
Lipase
Locust Bean Gum
Magnesium Carbonate
Magnesium Hydroxide
Maize
Maize Waxy
Malic Acid
Maltitol
Maltodextrin
Manioc
Masa
Masa Flour
Masa Harina
Meat (fresh)
Methyl Cellulose**
Microcrystallin Cellulose
Milk
Millet
Milo
Mono and Diglycerides
Monosodium Glutamate MSG (not recommended by Healing Gourmet)
Monopotassium Phosphate
Mung Bean
Musk
Niacin-Niacinamide
Nuts (except wheat, rye & barley)
Nut, Acron
Nut, Almond
Oats***
Oils and Fats
Oleyl Alcohol/Oil
Paraffin
Peas
Pea – Chick
Pea – Cow
Pea Flour
Pepsin
Peru Balsam
Phenylalanine
Pigeon Peas
Polenta
Polyethylene Glycol
Polyglycerol
Polysorbates
Potassium Citrate
Potassium Iodide
Potassium Sorbate
Potatoes
Potato Flour
Prinus
Propolis
Propylene Glycol
Propylene Glycol Monosterate
Propyl Gallate
Psyllium
Pyridoxine Hydrochloride
Quinoa
Ragi
Rape
Rennet
reticulin
Rice
Rice (Enriched)
Rice Flour
Rice Vinegar
Romano Bean (chickpea)
Rosin
Royal Jelly
Sago Palm
Sago Flour
Saifun (bean threads)
Scotch Whisky
Seaweed
Seeds (except wheat, rye & barley)
Seed – Sesame
Seed – Sunflower
Sphingolipids
Soba (check label to ensure its 100% buckwheat)
Sodium Acid Pyrophosphate
Sodium Alginate
Sodium Ascorbate
Sodium Caseinate
Sodium Citrate
Sodium Hexametaphosphate
Sodium Lauryl Sulfate
Sodium Phosphate
Sodium Silacoaluminate
Sodium Stannate
Sorbic Acid
Sorghum
Sorghum Flour
Soy
Soybean
Soy Lecithin
Spices (pure)
Spirits (read labels)
Stearates
Stearamide
Stearamine
Stearic Acid
Succotash (corn and beans)
Sucrose
Sulfosuccinate
Sulfites
Sulfur Dioxide
Sunflower Seed
Sweet Chestnut Flour
Tallow
Tapioca
Tapioca Flour
Tarrow Root
Tartaric Acid
TBHQ (Tributylhydroquinone)
Tea
Teff
Teff Flour
Tepary Bean
Thiamine Hydrochoride
Tofu-Soya Curd
Tolu Balsam
Tragacanth
Tragacanth Gum
Tri-Calcium Phosphate
Turmeric (Kurkuma)
Tyrosine
Urad/Urid Beans
Urad/Urid Dal (peas) Vegetables
Urad/Urid flour
Vinegar (All except Malt)
Vanilla Extract
Vinegars (Specific Types)
Vitamin A (retinol)
Waxy Maize
Whey
White Vinegar
Wines
Wine Vinegars (& Balsamic)
Wild Rice
Xanthan Gum
Yam Flour
Yogurt (plain, unflavored)

*Cellulose is a carbohydrate polymer of D-glucose. It is the structural material of plants, such as wood in trees. It contains no gluten protein.
**Methyl cellulose is a chemically modified form of cellulose that makes a good substitute for gluten in rice-based breads, etc.
***Recent research indicates that oats may be safe for people on gluten-free diets, although many people may also have an additional, unrelated intolerance to them. Cross contamination with wheat is also a factor that you need to consider before choosing to include oats in your diet.

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About The Author

Kelley Herring, founder of Healing Gourmet, is a natural nutrition enthusiast with a background in biochemistry. Her passion is educating on how foods promote health and protect against disease and creating simple and delicious recipes for vibrant health and enjoyment.

Kelley Herring – who has written posts on Healing Gourmet.


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