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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