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. For more information on the diet head over to the Gluten Free Dieting page.
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.
A great place to find a lot of good gluten free foods is Amazon. Have a browse and you can find a lot of foods tailored to a gluten free diet that you would’ve thought you could not have again such as gluten free cakes and pasta.
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
- 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
- Pineapple
- Potatoes
- Pumpkin
- Sauerkraut
- Scallions
- Shallots
- Soya beans
- Spinach
- Squash
- Tomato
- Turnip
- Watercress
- Zucchini / courgettes
Meats, Poultry, Fish and Meat Free Substitutes
- 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
- 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
- Cider
- Fruit juices
- Potato vodka
- Sodas / fizzy drinks e.g. Coca-cola, Pepsi, lemonade
- Spirits such as rum. Certain spirits such as whisky and vodka are distilled so most can tolerate
- 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