Need a refresher on the gluten free diet? These grains are safe: rice, soy, corn, potatoes, tapioca, buckwheat, arrowroot, amaranth, millet, quinoa, sorghum and teff. When plain, you can also eat: fruits, vegetables, milk, meat, eggs, beans, oil, wine and distilled alcohols like vodka and gin.
As for what’s off limits, “no wheat, rye, barley and (mainstream) oats” in practice means, no (wheat) flour, pasta, croutons, bread, cookies, and “hidden” gluten sources like soy sauce, beer, and licorice. (But don’t despair, there ARE specialty gluten free versions of these products available!) Beyond these basics, even the most experienced shopper can be stumped by mysterious ingredients like “guar gum.”
The ingredient list below is for products manufactured and labeled for sale in the United States. We hope this ingredient list will make label-reading easier than ever, for both new and experienced GF shoppers!
Ingredients that are Safe for a Gluten Free Diet
Calcium Disodium EDTA
Corn Syrup Solids
Cream of Tartar
Hydrolyzed Corn Protein
Hydrolyzed Soy Protein
Mono and Diglycerides
Monosodium Glutamate (MSG)
Starch (on labels, this refers to cornstarch)
Vinegar (all EXCEPT malt)
Yeast (all EXCEPT brewer’s yeast)
Ingredients that are NOT Safe for a Gluten Free Diet
Hydrolized Wheat Protein
Malt (e.g. malt extract, malt flavoring, malt vinegar)
Ingredients that will vary by manufacturer and need to be checked
This ingredient list was created in collaboration with Shelley Case, B.Sc., RD, registered dietitian and author of Gluten-Free Diet: A Comprehensive Resource Guide. She is a member of the medical advisory board of the Celiac Disease Foundation and Gluten Intolerance Group. For more in-depth information about the gluten-free diet, ingredients, labeling laws and healthy eating, please visit www.glutenfreediet.ca.