Safe/Unsafe Gluten-Free Food List

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Safe/Unsafe Gluten-Free Food List

I like to think on the positive side of things, don’t you? Instead of looking at what you can’t eat when you’re gluten-free, let’s first be grateful for what we can eat. If you need to avoid gluten, feast your eyes and taste buds on this list of safe gluten-free foods:


amaranth, arrowroot, beans, black gram, buckwheat, chickpea (besan),carob, corn (maize), garbanzo, garfava, lentil, millet, Montina, nut flours, potato flours and starches, quinoa, rice, sorghum, soy, sweet potato, sweet rice, tapioca (manioc), teff, yucca


All vegetables are gluten-free (Be cautious of floured or breaded vegetables, or those in sauces)


All legumes and beans (unless they have been combined with or are packaged with gluten containing ingredients)
Eggs (make sure omlettes do not have wheat starch added for fluffiness)

All meats: beef, poultry, fish, etc. (unless they are floured, breaded, or cooked in wheat thickened sauces)


All fruits are gluten-free (unless they have been combined with or are packaged with gluten containing ingredients)


water, water, water, 100% juices, milk, tea, coffee, and water :)

Do you see a pattern here? Whole foods, those eaten as close to their natural state as possible, are safe. It’s the packaged, pre-mixed, convenience foods that become a problem. If you haven’t already, you’ll soon find yourself a ‘label reader’. It’s so common in our house that even my five-year-old ‘reads’ the labels and declares them safe to eat.

When you do buy something with a list of unpronounceable ingredients, check it with the Safe Gluten-Free Food List posted by Scott Adams of This list is quite extensive.

Safe/Unsafe Gluten-Free Food List -



Gluten hides under many different names. Any of the following words on food labels should make you wary, though it depends on where and how they are made. It may be necessary to check with the manufacturer first.

artificial flavors
brown rice syrup
caramel color*
flavoring (malt, maltose, maltodextrin*, barley malt, malt flavoring (unless derived from corn)
glucose syrup
ground spices
hydrolyzed plant protein (hydrolyzed vegetable protein (hvp), textured vegetable protein (tvp)(unless made from soy or corn)
mono-and diglycerides
monosodium glutimate (msg)*
mustard powder
natural flavors
rice syrup
soy sauce or soy sauce solids (unless you know they do not contain wheat – La Choy, San-J Organic Tamari, Coconut Secret’s Amino Acids, and Dr. Bragg’s amino acids are considered safe)
starch* (modified starch*, modified food starch* (unless specified as arrowroot, corn, potato, tapioca, waxy maize, or maize)
vegetable gum (unless specified as carob bean gum, locust bean gum, cellulose gum, guar gum, gum arabic, gum aracia, gum tragacanth, or xanthan gum)
vegetable starch
vitamins(may contain gluten from the manufacturing process)

*This ingredient is considered safe if made in North America


barley, bulgar, couscous, durum, einkorn, emmer, farina, faro, graham, kamut, malt, matzoh meal, oats*, rye, semolina, spelt, triticale, wheat, wheat germ, wheat starch

*Oats themselves do not contain gluten. The problem is with the manufacturing process – most oats are processed in facilities that also process wheat. There are companies that produce oats without the wheat contamination.

For a more specific list of what ingredients contain gluten, read through the Unsafe Gluten-Free Food List at

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I’m Paula - like many of you I wear a lot of hats. Child of God, wife of 17 years, mother of five, reluctant cook, full-time teacher, chocolate-snatcher, and children's author. Various family health issues including Lyme disease and candida has turned me into a 'researcher'. I don't have initials after my name, a degree in anything but motherhood, or a framed certificate on my wall. What I do have is a passion for understanding how our God-created bodies thrive or deteriorate based on what we put in it. Oh, and I also might mention homesteading, homeschooling, fitness, herbs, faith, and anything else I'm thinking about. . . like wow, I need to refill my tea. . .
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  1. Wow! Thanks so much for the list and tips. My mom is gluten free and I’m always trying to find new things for her to eat (she keeps to a pretty limited diet out of wariness). This is great info.

    (found you via Flour Me with Love)

  2. Someone just pointed out to me recently that some spice mixes contain flour, and that nuts often are coated in flour!

  3. Great article. awesome content I look forward to reading your
    other posts. :)


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