Gluten-Free Foods Chart – Comprehensive Guide

Navigate gluten-free living confidently with this comprehensive Gluten-Free Foods Chart—your essential visual guide featuring hundreds of naturally gluten-free foods organized by category (oils/fats, meat, flour/grains, edible plants, beverages, food ingredients, dairy/eggs/other), PLUS a critical list of gluten-unsafe foods to avoid, making grocery shopping, meal planning, and safe food choices effortless for celiac disease, gluten sensitivity, and wheat allergy management.

This beautifully colour-coded reference eliminates confusion by clearly presenting safe food options across all categories while warning about hidden gluten sources—empowering you to enjoy diverse, nutritious meals without fear of cross-contamination or accidental gluten exposure that could trigger symptoms or intestinal damage.

Understanding Gluten-Related Conditions:

Gluten Allergy is a hypersensitivity disorder of the immune system. Allergic reactions occur when a person's immune system reacts to normally harmless substances. Gluten Intolerance is a non-immune-mediated inability to tolerate gluten. Simple gluten intolerance can be uncomfortable. Gluten Sensitivity is a blend of gluten allergy and gluten intolerance. It can be defined as a non-allergic and non-autoimmune condition in which the consumption of gluten can lead to symptoms similar to those observed in coeliac disease or wheat/gluten allergy.

Comprehensive Gluten-Free Foods by Category:

Oils & Fats: Canola Oil, Coconut (oil), Rapeseed Oil, Shea Butter, Castor Oil, Cottonseed Oil, and other pure oils (always check labels for cross-contamination).

Meat: Fish, Meat (plain, unprocessed), and pure protein sources without marinades or breading.

Flour & Grains: Calrose Rice, Glutinous Rice Flour, Koshihikari (Rice), Maize (Corn), Rice, Wild Rice, Buckwheat, Corn (Maize), Glutinous Rice, Corn (Maize), Oats (certified gluten-free), Arrowroot, Cassava, Dasheen Flour (Taro), Masa Flour, Pea Flour, Polenta, Rice Flour, Banana (flour), Grits (Corn), Mustard Flour, Potato Flour, Carob Bean Flour, Peanut Flour, Jowar (Sorghum), Kasha, Millet, Quinoa.

Edible Plants: Alfalfa, Beans, Chestnuts, Buckwheat, Coconut, Egg Yolks, Hemp Seeds, Lentils, Nuts, Seeds, Turmeric, Herbs, Licorice, Peas, Agar, Artichokes, Dates (unsalted), Fruit, Horseradish, Lemon Grass, Seaweed, Algae, Chickpeas, Saffron, Soybean.

Beverages: Carbonated Water, Wine, Yeast (fresh), and pure juices (check labels).

Food Ingredients: Agar, Agave, Albumen, Cane Sugar, Cheeses, Citric Acid, Cocoa Bean, Fructose, Grape Skin Extract, Honey, Gelatin, Peanut Butter, Rice Syrup, Royal Jelly, Salt, Spices, Tofu, Vinegar (distilled).

Dairy, Eggs & Other: Algae, Buckwheat, Butter, Curds, Eggs, Herbs, Milk, Paprika, Pigeon Peas, Sago, Whey, Yoghurt, Chocolate (pure, check labels), Mineral Salts.

Critical List of Gluten UNSAFE Foods:

Grains & Wheat Products: Alcohol (beer-brewed with malted grains, distilled spirits may be a problem), Beer (most beers are made from malted grains), Bulgur Wheat (cracked wheat grains, often used in Middle Eastern cooking), Couscous (pasta of North African origin made of crushed and steamed semolina), Fu (Chinese food made from gluten), Kamut (ancient wheat), Barley Grass (made from whole barley leaves, can also be barley or juice), Bran (hard outer layer of grain), Brewer's Yeast (a by-product of beer making is not gluten-free), Crackers (may be coated with gluten or fried in oil that has been exposed to gluten), Durum Wheat (highly hard variety of wheat and bread-making. High in gluten), Germ (wheat germ is part of the wheat grain), Hard Wheat (spring-type grained white wheat varieties, high in gluten), Atta Flour (flour used to make most South Asian flatbreads, which may be atta), Bleached Flour (wheat flour that has been whitened with bleach), Carob (made from the carob plant, sometimes contains barley), Chinese Food (made from gluten), Graham Flour (type of whole-wheat flour, wheat flour made with the bran and starch removed), Granary Flour (flour made from malted wheat grains), Gravy Cubes (may contain gluten in flavourings), Imitation Fish Products (may contain gluten in flavourings), Lager Beer (contains gluten or barley), Barley (Hordeum vulgare - major cereal grain, member of the grass family), Bread (made from flour), Dextrin (food additive may be derived from wheat), Durum (wheat flour and starchy noodles containing wheat), Farro (also called spelt, high in gluten).

Wheat Varieties: Kamut (ancient wheat variety, a hexaploid wheat type), MIR Wheat (highly wheat flour or cereals), Oriental Wheat (a wheat variety developed from the ancient Khurasan wheat grain type), Polish Wheat (Triticum polonicum - grain is two times larger than modern day wheat), Rusk/Zwieback (hard, dry biscuit or twice-baked bread), Poulard Wheat, Rivet Wheat, Shot Wheat, Semolina (course, dusted wheat middlings of durum wheat, often used in pasta), Spelt (Triticum spelta, a hexaploid species of wheat), Sprouted Wheat or Barley (contains gluten), Surimi (fish-based food product, usually contains gluten ingredients), Timopheevi Wheat (Triticum timopheevii, also called Zanduri wheat or Georgian wheat), Triticale (a hybrid cross between Triticum & rye Secale), Triticum Wheat, Udon (thick wheat-flour noodles of Japanese origin), Vavilov Wheat (Russian wheat discovered in the 1920s), Wheat Germ Flour (made from wheat germ, used for its flavor), Wild Einkorn, Wild Emmer.

Processed & Hidden Sources: Malted Milk Products (contain gluten), Sausages (unless specifically gluten-free), Tabbouleh/Tabouli (Middle Eastern wheat salad).

Perfect For:

• Individuals with celiac disease
• People with gluten sensitivity or intolerance
• Wheat allergy sufferers
• Gluten-free diet beginners seeking comprehensive food lists
• Grocery shopping and meal planning reference
• Kitchen and pantry organisation
• Healthcare providers educating patients
• Families transitioning to gluten-free living

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