Your Ultimate Gluten-Free Food List

Gluten-Free Fruit and Vegetables

If you love fresh fruits and vegetables, you're in luck: With very few exceptions, they're all gluten-free. Indulge all you wish in the berries, fruits, greens, and vegetables you find in the fresh produce section of your grocery store.

There are, however, a couple of places where even products sold in the produce section can gluten you. For example, jars of processed fruit contain other ingredients to check. Most of it is gluten-free, but occasionally you'll run across something suspect.

In addition, many stores sell cut-up fruit in containers. Before purchasing this fruit, double-check where workers prepare it—a few stores use the deli counter for this, which means the fruit is at risk for cross-contamination from sandwiches and other products made there. Fortunately, this isn't a problem at most stores.

Finally, if you're very sensitive to trace gluten, you could find that certain fresh fruits and vegetables seem to cause symptoms. You're not imagining things—the problem is gluten cross-contamination at the farm itself.

Gluten-Free Canned and Frozen Fruits and Vegetables

Most canned fruits and vegetables are considered gluten-free, but some are not. And the more ingredients, the riskier the product. You'll also need to read labels or contact the manufacturer to determine if a particular product is processed in a shared facility or on manufacturing lines with gluten-containing products.

Single-ingredient frozen fruits and vegetables (e.g., frozen peas or green beans) are typically safe. Read labels or contact the manufacturer with questions about the potential for gluten cross-contamination during processing.

Frozen fruits and vegetables with multiple ingredients (e.g., prepared side dishes) may or may not be safe—many contain gluten. You'll need to contact the manufacturer to be sure.

Gluten-Free Meat, Poultry, and Fish

Like fresh fruits and vegetables, fresh meat and fish generally are safe on the gluten-free diet. This includes fresh cuts of beef, pork, lamb, chicken, turkey, and fish at your local grocery store or butcher.

Some chickens and turkeys include a broth or liquid (intended to "plump" them) that may or may not be safe. The label must disclose the presence of this broth, so you'll need to contact the manufacturer to determine if it contains gluten. Your best bet is to choose poultry packed with a broth or additional liquid.

Also avoid choosing unwrapped meat or fish on display in refrigerator cases, since the display case may also contain foods with breadcrumbs and other gluten ingredients. They contain fans to move the air, and these fans can blow loose crumbs onto unwrapped items. When in doubt pick something pre-packaged.

Gluten-Free Ham, Hot Dogs, Sausages & Other Meats

There are hams considered gluten-free to the U.S. Food and Drug Administration's (FDA) definition of 20 parts per million (ppm). But only some seem to be specifically labeled gluten-free.

Many hot dogs are gluten-free to 20 ppm, and some like Applegate Farms' hot dogs carry a gluten-free label. Applegate Farms and other manufacturers also make gluten-free bacon.

Be extra careful with sausage. Many sausages contain breadcrumbs as filler, so check labels carefully. Even if the sausage you're considering doesn't include a gluten ingredient, it may have been manufactured on equipment that processes gluten-containing sausage. There are gluten-free sausage brands.

You can find plenty of gluten-free deli meats: Hormel and Hillshire Farms make packaged gluten-free meats and all Boar's Head products are gluten-free. However, you'll need to beware of cross-contamination that can stem from shared slicing machines at the deli counter. Stick with pre-packaged meats instead of having the product sliced behind the counter.

Gluten-Free Milk and Dairy Products

Most milk and many dairy-based products are gluten-free, but as always, there are exceptions. Plain milk—regardless of whether it's regular, skim, or heavy cream—is gluten-free. Flavored milk may not be safe, and you'll need to check the ingredients. Malted milk products including milkshakes are not safe since malt is made with barley.

Plain yogurt, such as Chobani and Fage brands, is safe. Many—but not all—flavored yogurts also are gluten-free. You'll need to check the ingredients to be sure. Some yogurts come with cookies and granola, and you should avoid those.

The refrigerator case at the supermarket also carries eggs, which are gluten-free; butter, which is gluten-free; and margarine, most of which is gluten-free (always check the ingredients on margarine and shortening). You'll also find products such as Kozy Shack tapioca pudding, which is gluten-free.

Some milk substitute products (such as soy milk and almond milk) are gluten-free, and some are not. Be particularly careful of gluten-free-labeled Rice Dream rice milk (found in the dry-goods section of the supermarket, not the dairy section), as it's processed with barley enzymes and many people report reacting to it even though testing conducted by the Food Allergy Research and Resource Program determined it is gluten-free (defined as less than 20 ppm of gluten).

Gluten-Free Cheese and Ice Cream

Many cheese lovers wonder which cheese is gluten-free, and most options are safe. However, watch out for "beer-washed" cheeses. In addition, a few manufacturers use wheat as a catalyst when making blue cheese, so you'll need to contact the specific maker to determine if a particular cheese is safe (this tends to be a problem only for those sensitive to trace gluten).

Lastly, beware of cheese cut up and packaged at the individual grocery store. In many cases, this repackaging happens in the deli on the same cutting boards where the staff makes sandwiches. Look instead for cheese packaged at the manufacturer—you may have to purchase more than you'd like, but cheese freezes well.

For gluten-free ice cream, beware of ice creams that contain chunks of cookies, dough, or an unsafe candy. Check ingredients and avoid anything with a gluten-sounding name like "Cookies and Cream" or "Chocolate Chip Cookie Dough" unless it's labeled gluten-free.

Ice cream sandwiches are out unless you can find some labeled gluten-free. You can buy frozen fruit pops and other treats labeled gluten-free.

Gluten-Free Breads, Snacks, Cereals, and Pasta

When it comes to bread, you have no choice but to choose from among the various gluten-free bread brands. Fortunately, many grocery stores carry frozen gluten-free bread, and you can order online to get your particular favorite.

Gluten-Free Baked Snacks

If you're looking for baked snacks like cookies or cakes that normally would contain wheat, you'll have to stick to gluten-free labeled items. Again, most stores carry at least a handful of gluten-free cookies and may have gluten-free bagels and gluten-free frozen waffles in their freezer sections.

Also, there's now a wide variety of gluten-free pretzels available for snacking, along with many different energy bars labeled gluten-free. Several manufacturers, including the Kettle brand, make gluten-free potato chips and label them appropriately. You'll also find many brands of gluten-free corn chips—look for those specifically labeled gluten-free. Concerning pre- or post-workout snacks, look for brands that make gluten-free options like Cliff and G2G, which make some of the top protein bars.

Craving something sweet? Multiple candies are considered gluten-free to 20 ppm. See the list of gluten-free candy for those considered safe.

Gluten-Free Cereal and Pasta

You've got multiple choices for gluten-free cereals: many major brands are making some favorites such as General Mills' Chex, gluten-free. As with breads and snacks, avoid buying cereal unless it's marked gluten-free.

The same goes for pasta—if it's not labeled gluten-free, don't buy it. Fortunately, plenty of gluten-free pasta options are available in sizes and shapes ranging from fettuccine to rigatoni.

You can choose pasta from corn, rice, or more unusual gluten-free grains, such as quinoa. Many have a favorite brand (you'll need to experiment to discover your own), and it's possible to create pasta dishes that taste like the gluten originals.

Gluten-Free Prepared Foods: Frozen Foods, Soup, and More

Looking for a gluten-free frozen dinner? You'll certainly find several in your local supermarket marked specifically gluten-free. Glutino makes gluten-free prepared meals, as do Amy's Kitchen and Saffron Road, among many other manufacturers.

You also may find prepared foods in the dry-goods section of the supermarket marked gluten-free—for example, pre-made Indian or Thai dishes in the ethnic foods section. Thai Kitchen is a brand that makes gluten-free dishes. Lotus makes several different gluten-free ramen noodles in several flavors.

Pizza aficionados have plenty of gluten-free frozen pizza options, including vegan products and some that are gluten- and casein-free. Many grocery stores stock at least one or two of these. They may be in the natural foods freezer section or the regular frozen pizza aisle.

Canned Soups

Those new to the gluten-free diet are often surprised to learn that traditional flavors of canned soup frequently contain gluten. Flour is used as a thickener, especially in cream soups. However, it's possible to find gluten-free canned soup.

Progresso makes gluten-free soups, as does Pacific Natural Foods (which packages its soups in boxes, not cans). Some gourmet soup manufacturers, such as Bookbinders Specialties, also make gluten-free soups, but you'll have to read labels and possibly make some calls to determine what's safe and what's not.

Gluten-Free Dry Goods: Baking Mixes and Supplies

It's possible to purchase mixes for almost any baked product you want. There are gluten-free bread mixes, gluten-free muffin mixes, gluten-free pizza crust mixes, gluten-free cake mixes, gluten-free cookie mixes—you name it. Be sure to buy only products marked gluten-free. Otherwise, you'll almost certainly be purchasing something with gluten in it.

Baking Supplies

To bake, you frequently need ingredients other than a gluten-free mix—and of course, some people want to bake from scratch without a mix.

You can find gluten-free flour blends to use for baking, or you can use individual gluten-free flour. Bisquick produces a gluten-free baking mix. Companies like Bob's Red Mill and Arrowhead Mills also package gluten-free flour products.

Ingredients such as corn starch, yeast, baking powder, and baking soda are typically gluten-free, but it doesn't hurt to check products before buying. The same rule applies to cocoa, baking chocolate, and other flavorings—many are gluten-free but double-check. Domino Pure Cane Sugar, in the familiar yellow, navy and white package, is safe.

Gluten-Free Condiments: Oils, Sauces, Salad Dressing, and Spices

Buying gluten-free sauces and condiments can be tricky—many of these products contain gluten ingredients. In other cases, products you wouldn't think to suspect, such as soy sauce, are made primarily of wheat.

Buyer beware when you're shopping for condiments and sauces. In some cases, products are labeled gluten-free, but you'll still need to contact the manufacturer in many cases to determine if something is gluten-free.

You shouldn't have too much trouble finding a gluten-free tomato sauce to go with your gluten-free pasta; several brands, including Del Monte and Classico offer options. In addition, Emeril's and Hidden Valley Ranch both offer gluten-free salad dressing products, although you need to check the ingredients on each package to be certain you're choosing a safe flavor.

There are several gluten-free varieties of ketchup. French's yellow mustard is listed as gluten-free, as are many other mustards. The same goes for hot sauce: there are multiple gluten-free hot sauces on the market. If you need gluten-free soy sauce, look for Kikkoman or San-J tamari-style soy sauces, which are gluten-free at least to the FDA's proposed 20 ppm standard, and will be marked as such.

There's one caution for those who are super-sensitive to gluten or who react to gluten-based vinegar: almost all of these condiment products contain vinegar of some sort. Some of it is apple cider vinegar, which should be safe enough for most people, but some may be grain vinegar. You'll need to check the labels.

Gluten-Free Oils and Spices

Most oils, including olive oil, corn oil, and canola oil are considered gluten-free. However, it's possible to run across gluten in some specialty oils. Your best bet is to stick with plain oil and flavor them if you want variety.

That brings us to spices. Fresh herbs and spices you can purchase in the produce section of the grocery store are perfectly safe. If you prefer dried spices, some companies produce reliably gluten-free spices while at others gluten cross-contamination is a problem (some manufacturers use gluten as an ingredient in spice mixes).

Plain salt and pepper should be gluten-free, but watch out for trendy flavored salts. A few contain gluten (sometimes in the form of smoke flavoring, which is made with barley).

Gluten-Free Drinks: Coffee, Tea, Sodas, Fruit Drinks, and Alcohol

Many of the most popular sodas are considered gluten-free to 20 ppm, including long lists from Coca-Cola and PepsiCo.

Fruit juices also are gluten-free providing they're made with 100% real fruit. Therefore, orange juice and other citrus juices in the dairy section should be safe (although some sensitive people report reacting to some orange juice).

Fruit drinks, on the other hand, aren't 100% fruit and may contain gluten ingredients. Although the vast majority are safe, check with the manufacturer before purchasing to be certain. Smoothies in the fruit juice section sometimes contain problematic ingredients like wheatgrass or barley grass, so you'll need to check labels to buy gluten-free smoothies.

Most tea is gluten-free, even flavored teas. However, a few contain gluten ingredients, so check the list to be certain. Unflavored coffee is fine, but flavored coffees may not be gluten-free. Finally, some blended coffee drinks are safe and some are not, so again, check the ingredients.

Gluten-Free Alcoholic Beverages

If you're shopping for beer, you need to stick with gluten-free beer; other beers contain barley, a gluten grain, and therefore unsafe on a gluten-free diet. Wine should be safe (unless you're particularly sensitive).

All distilled liquor is gluten-free, even made from wheat, barley, or rye. Some people report reactions to alcohol made from gluten grains. You'll need to ensure any mixers you use for your drinks are gluten-free... some aren't.

Gluten-Free Food List, Summarized

If you want a handy guide to take with you to the grocery store, this list of gluten-free foods can serve as a guide to what you should—and shouldn't—add to your cart.

Fruits and Vegetables

• All fresh fruits and vegetables in the produce section should be safely gluten-free.
• Watch out for pre-packaged fruit and vegetable products with more than one ingredient (including frozen and canned goods), which may contain gluten or be subject to cross-contamination. Check labels for gluten-containing ingredients or warnings that the product was processed in a shared facility.

Meats and Fish

• Fresh meats, poultry, and fish with no added ingredients are safe if they're kept away from gluten cross-contamination at the store (this type of gluten exposure can occur when fresh plain products are displayed next to breaded products in a glass display case, for example).
• Watch for pre-packaged products, such as hams, bacon, sausages, and lunch meats, since they may contain gluten.
• Multiple manufacturers label their processed meat products gluten-free, so stick with those for the best results.

Milk and Dairy Products

• Fresh plain milk, butter, plain yogurt, fresh eggs, and many cheeses are gluten-free.
• Some other products found in the dairy section, such as flavored yogurts, cottage cheese, or puddings, may be labeled gluten-free.
• You can't count on ice cream to be gluten-free, even if it doesn't contain obvious gluten ingredients (chocolate chip cookie dough, for example). Stick with a brand such as Breyers which labels its products gluten-free.

Breads, Snacks, Cereals, Cakes and Pastas

• Almost anything you buy in these categories should be labeled gluten-free, including cereals, breads, and snack foods.
• Most grocery stores carry gluten-free staples, and some like Whole Foods and Fresh Market may boast a wider selection. But you may find the best selection online.

Prepared Foods

• Only buy frozen dinners or frozen pizzas specifically marked gluten-free. 
• Many canned soups contain gluten, so check the ingredients and stick with those labeled gluten-free.
• Ethnic food sections in supermarkets frequently contain prepared foods labeled gluten-free. Look for Thai and Indian dishes that are marked gluten-free.

Baking Mixes and Supplies

• Any baking mix you purchase should be specifically labeled gluten-free. Remember that white flour (the primary ingredient in most mainstream mixes) is made from wheat, one of the three gluten grains.
• For alternative grain flours like gluten-free buckwheat, soy, and rice flour, ensure they're labeled gluten-free, as some are not.
• Many baking supplies, such as baking soda, sugar, and cocoa, are considered gluten-free, but you should check the ingredients to make certain. 

Condiments, Sauces and Spices

Many products in this category contain gluten ingredients, and even single-ingredient products like spices can be subject to significant gluten cross-contamination.

• For spices, Spicely is certified gluten-free, and McCormick's will clearly label any gluten-containing ingredients but does not test for cross-contamination. 
• Heinz ketchup and French's yellow mustard are considered gluten-free, as are some popular salsa brands. 
• Salad dressing can contain gluten ingredients, although many do not. Organicville salad dressings are certified gluten-free.
• Don't buy soy sauce unless it's labeled gluten-free.

Coffee, Tea, Soda, Fruit Drinks and Alcohol

• Unflavored coffee and plain black or green tea should be gluten-free, but flavored varieties may not be—stick with those labeled gluten-free.
• The most popular sodas in the U.S., including Coke and Pepsi, are considered gluten-free. AriZona bottled iced teas are considered gluten-free and the majority of energy drinks are considered gluten-free.
• Juice made from 100% fruit should be gluten-free, but fruit drinks with fruit and other ingredients may not. Be wary of green smoothies since they can contain wheat and barley grass.
• Buy gluten-free beer since conventional beer contains gluten. Safe brands will be prominently labeled gluten-free.
• Wine is considered gluten-free, although you should be wary of flavored wines.
• All distilled alcohol (vodka, whiskey, bourbon, etc.) is considered gluten-free even if made from gluten grains. Some report reacting to gluten-grain-derived alcoholic beverages. If you're one of them, stick with alcohol free from gluten grains, like rum or tequila, or gluten-free vodka (made from potatoes, grapes, or corn).