Naturally Gluten Free Foods
GRAINS, FLOURS, & STARCHES
(make sure these are certified Gluten Free)
DOWNLOAD for PRINT HERE: Natually GF Foods list
- Rice (white or brown)
- Rice flour (white or brown)
- Quinoa (several color varieties available including traditional “white” as well as red, black and orange)
- Nut flours (almond meal, chestnut flour, cashew flour, etc.)
- Cornstarch, Cornmeal, & Polenta (If you are concerned about GMO products, be sure to locate a gluten-free, non-GMO certified brand.)
- Potato starch & flour
- Millet & Millet flour
- Sorghum flour (If you are allergic to some grasses, you may also be allergic to sorghum.
- Teff
- Tapioca flour (This is actually a starch.)
- Soy flour
- Pea & Bean flours (Green or yellow pea, fava bean flour, garbanzo bean flour, etc.; note, while pea flours do not add a flavor to baked goods, green pea flour will add a distinct green color; bean flours impart a distinct bean flavor some are not excited about.)
- Amaranth
- Certified gluten-free Oats only
- Arrowroot flour (This is a starch.)
DAIRY
- Milk
- Cheese (without added flavorings that may contain gluten; check labels on blue cheese, as some is cultured from wheat bread.)
- Butter
- Yogurt (without extras like oats, cookie bits, etc., that may contain gluten)
DAIRY ALTERNATIVES
- Plant-based milks like coconut, rice and almond milks (read labels carefully)
- Daiya Vegan “cheese” shreds, wedges and slices
- Coconut or Soy Milk cultured products (“yogurts”)
FRUITS, VEGGIES, PROTEINS
- Fresh, frozen, or canned fruits & vegetables
- Meats with no added seasonings, sauces, or gravies
- Seafood with no added seasonings, sauces, or gravies
- Nuts & nut butters (without added flavorings)
- Eggs
SEASONINGS & CONDIMENTS
- Lemon or lime juice
- Salt & pepper
- Herbs & spices (make sure you’re buying the whole herb and grinding your own, or purchasing pre-ground from a trusted source)
- Condiments like ketchup, mustard (read labels on blended mustard products), mayonnaise (again, read the label, most mainstream brands are safe)
- Wine (check labels on blended wines, ciders, and wine coolers – malt is not safe)
- Vinegar (most are fine; check labels on flavored vinegars; AVOID malt vinegar, as malt is derived from barley, which is a gluten grain.)
- Oils (Be sure to check labels on oils with added ingredients or those infused with flavorings.)
- Coconut Aminos (as a soy sauce replacement), I use Coconut Secrets brand.
- Kimchi – I like Kings Brand
WARNING: Always Read Labels!
Creamed soups and sauces, salad dressings, frozen meals, frozen starches (like tater tots), would possibly have added gluten.
DOWNLOAD for PRINT HERE: Natually GF Foods list
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