GLUTEN-FREE
GLUTEN FREE
FOOD LIST




GLUTEN FREE DIET

GLUTEN CONTAINING FOODS & FOODS TO AVOID


GLUTEN FREE FOODS


FRUIT, VEGETABLES AND LEGUMES

MEATS, POULTRY, FISH AND MEAT FREE SUBSTITUTES

CEREALS, GRAINS, BREADS, BISCUITS, PASTA, NUTS AND CAKES

CONDIMENTS, DIPS, DESSERTS, SWEETS, SWEETENERS, AND SPREADS

DRINKS

DAIRY FOODS

COOKING INGREDIENTS, HERBS AND SPICES



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SECTION 1



GLUTEN-FREE
GLUTEN FREE
DIET




The gluten free diet is very helpful for suffers of IBS with celiac
disease, non-celiac gluten sensitivity and wheat allergy. You will
find there is a bit of a cross over with the gluten free diet and
the as many gluten free foods are useful when doing the restrictive
FODMAP diet. If you have had a diagnosis of having coeliac disease
or have found you have a sensitivity or allergic reactions to gluten
or wheat then it is advisable to follow a gluten free diet. For more
information on the diet head over to the Celiac Disease and Gluten
Free Dieting, Gluten Free Dieting page.


Guide to FODMAP Dieting
https://www.ibsdiets.org/fodmap-diet/guide-to-fodmap-dieting/

Gluten Free Dieting
https://www.ibsdiets.org/ibs/celiac-disease-and-gluten-free-dieting/


Below is a list of good foods that are gluten free to help you on your
trip to the supermarket. Be sure to look at the labels & these days
labels will label whether they have gluten within them so pay particular
attention to them. If you find the label says there is gluten or has been
processed in an environment that may have traces of gluten then trust the
label and do not consume that item. Gluten free foods is defined as foods
containing less than 20 parts per million (ppm) of gluten.

A great place to find a lot of good gluten free foods is Gluten USA.
Have a browse and you can find a lot of foods tailored to a gluten free diet
that you would've thought you could not have again such as gluten free cakes
and pasta.


Gluten USA
http://amzn.to/2pNwSyu



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SECTION 2



GLUTEN
CONTAINING FOODS &
FOODS TO AVOID



  • Biscuits
  • Beer
  • Bread
  • Cakes
  • Cereals (except a few from the good list below)
  • Chocolate bars
  • Cookies
  • Corned beef
  • Couscous
  • Crackers
  • Donuts
  • Gravies
  • Malt beverages
  • Malt vinegar
  • Monosodium glutamate
  • Muffins
  • Pasta
  • Pastries
  • Pies
  • Pretzels
  • Pizza
  • Sauces
  • Sausages
  • Salami
  • Sauces – many have wheat as a thickener
  • Soups – many have wheat as a thickener
  • Wheat flour




  • GLUTEN
    FREE
    FOODS




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    SECTION 3



    FRUIT
    VEGETABLES
    LEGUMES



  • Artichoke
  • Asparagus
  • Avocado
  • Bell peppers
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Chard
  • Chickpeas
  • Coconut
  • Collards
  • Cucumber
  • Eggplant / aubergine
  • Garlic (avoid if on FODMAP diet)
  • Ginger
  • Green beans
  • Kale
  • Leek
  • Lemon
  • Lentils
  • Lettuce
  • Limes
  • Mushrooms
  • Olives
  • Onions (avoid if on FODMAP diet)
  • Pak choi / bok choy
  • Parsley
  • Pineapple
  • Potatos
  • Pumpkin
  • Sauerkraut
  • Scallions
  • Shallots
  • Soya beans
  • Spinach
  • Squash
  • Tomato
  • Turnip
  • Watercress
  • Zucchini / courgettes




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    SECTION 4



    MEATS
    POULTRY
    FISH AND
    MEAT FREE SUBSTITUTES




    Ensure items are not breaded or battered

  • Beef
  • Cod
  • Chicken
  • Cold cuts / sandwich meat as long as they are not breaded or glazed but check label
  • Duck
  • Fish
  • Lamb
  • Mince meat
  • Pork
  • Quorn mince
  • Salmon
  • Shellfish and molluscs
  • Trout
  • Turkey




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    SECTION 5



    CEREALS, GRAINS
    BREADS, BISCUITS.
    PASTA,NUTS, AND CAKES



  • Gluten free bread such as Genius bread and Udi’s gluten free bread
  • Gluten free cereals
  • Gluten free oats
  • Amaranth
  • Arrowroot
  • Beans
  • Buckwheat groats / Kasha
  • Cassava
  • Chia
  • Corn / maize
  • Cornflakes
  • Flax
  • Gluten-free oats
  • Granola
  • Millet
  • Nuts
  • Nut flours
  • Porridge oats
  • Potato
  • Quinoa
  • Rice
  • Rice Krispies
  • Seeds e.g. flaxseed, pumpkin, poppy sesame, sunflower
  • Sorghum
  • Soy
  • Tapioca
  • Teff
  • Yucca




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    SECTION 6



    CONDIMENTS, DIPS
    DESSERTS,SWEETS
    SWEETENERS
    AND SPREADS



  • Coconut oil
  • French mustard
  • Ground pepper
  • Honey
  • Horseradish
  • Jam
  • Jellies
  • Olive oil
  • Rice pudding
  • Salsa
  • Salt
  • Sesame oil
  • Sorbet
  • Syrup
  • Tapioca pudding




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    SECTION 7



    DRINKS



  • Gluten free beer
  • Almond milk
  • Cider
  • Fruit juices
  • Potato vodka
  • Sodas / fizzy drinks e.g. Coca-cola, Pepsi, lemonade
  • Spirits such as rum. Certain spirits such as whisky and vodka are distilled so most can tolerate
  • Wine




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    SECTION 8



    DAIRY
    FOODS



  • Butter
  • Cheese except for blue cheese
  • Cream
  • Eggs
  • Milk
  • Sour cream
  • Yogurt, plain




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    SECTION 9



    COOKING INGREDIENTS,
    HERBS AND
    SPICES



  • Gluten free flour
  • Baking powder
  • Bicarbonate of soda
  • Cornflour
  • Cream of tartar
  • Potato flour
  • Rice flour
  • Soya flour
  • Herbs e.g. basil, coriander, lemongrass, oregano, rosemary, thyme
  • Spices e.g. allspice, cinnamon, cloves, cumin, nutmeg, paprika



  • Gluten Free Food List
    https://www.ibsdiets.org/ibs/gluten-free-food-list/



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    U S Food and Drug Administration
    https://www.fda.gov/default.htm




    Food Timeline
    http://www.foodtimeline.org/




    The Grocer's Encyclopedia
    http://en.wikipedia.org/wiki/The_Grocer%27s_Encyclopedia/




    What Eats?
    http://www.whateats.com/




    Fermentation in food processing
    https://en.wikipedia.org/wiki/Fermentation_in_food_processing




    Portal:Agriculture and Agronomy
    https://en.wikipedia.org/wiki/Portal:Agriculture_and_Agronomy




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