Gluten Free Diet

Learn how to use gluten free diet

The Basic Gluten-Free Diet Updated May 10, 2017 Published September 28, 2017 Getting the basic gluten-free diet right isn’t as overwhelming as it might seem when you know the ground rules. Whether you are new to the gluten-free diet or have been following it for years, the information here provides a go-to resource for safe foods, unsafe foods and those that fall in a gray area. Follow the guidelines below compiled by our experts and you will be on your way to a happy, healthy gluten-free life. Safe: Gluten-Free Foods Foods made from whole grains (and grain-like plants) that do not contain harmful gluten, including: Corn in all forms (corn flour, cornmeal, grits, etc.) Plain rice in all forms (white, brown, wild, basmati, enriched rice, etc.) Amaranth, arrowroot, buckwheat (kasha), cassava, flax, millet, quinoa, sorghum, soy, tapioca, teff, polenta and fonio Flours made from gluten-free grain, nuts, beans and coconut, including buckwheat flour, millet flour, almond flour, chickpea flour, amaranth flour, brown rice flour and coconut flour. Look for products labeled gluten free to avoid cross-contamination. Gluten-free ingredients Annatto Glucose syrup Lecithin Maltodextrin (even when it is made from wheat) Oat gum Silicon dioxide Starch and food starch Citric, lactic and malic acids Sucrose, dextrose and lactose Arrowroot Cornstarch Guar and xanthan gums Tapioca flour Potato starch flour and potato starch Vanilla More gluten-free items Milk, butter, margarine, real cheese, plain yogurt and most ice cream without gluten-containing add-ins Vegetable oils, including canola Plain fruits, vegetables (fresh, frozen and canned), meat, seafood, potatoes, eggs, nuts, nut butters, beans and legumes Distilled vinegar (see “malt vinegar,” below) Distilled alcoholic beverages are gluten free because distillation effectively removes gluten. They are not gluten free if gluten-containing ingredients are added after distillation, but this rarely happens. Mono and diglycerides Spices. If there is no ingredient list on the container, it contains only the pure spice noted on the label. However, be aware that spices and seasonings are two different things. See below for more information on seasonings, which may contain gluten. Unsafe: Gluten-Containing Foods Wheat in all forms, including spelt, kamut, triticale (a combination of wheat and rye), durum, einkorn, farina, semolina, cake flour, matzo (or matzah) and couscous. Wheat is found in many bread, cakes, cereals, cookies, crackers, pretzels, pasta and pizza crusts, but it can turn up in other products, too. Read labels to be sure. Most ingredients with “wheat” in the name, including hydrolyzed wheat protein and pregelatinized wheat protein. Buckwheat, which is gluten free, is an exception. Barley and malt, which is usually made from barley, including malt syrup, malt extract, malt flavoring and malt vinegar. Rye, which is most often found in bread products. It is not typically used to make ingredients. Breaded or floured meat, poultry, seafood and vegetables, when the breading is made with wheat. Also meat, poultry and vegetables when they have a sauce or marinade that contains gluten, such as soy and teriyaki sauces. Foods that are fried in the same oil as breaded products are not considered to be safe on the gluten-free diet. Licorice, which is made with wheat flour, and other candies that contain wheat or barley.