Gluten Free Safe Ingredient List
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
Agar-Agar
Algin
Annatto
Arabic Gum
Artifical Colors
Artificial Flavoring
Asorbic Acid
Aspartame
Beta Carotene
BHA
BHT
Calcium Disodium EDTA
Caprylic Acid
Caramel Color
Carboxymethylcellulose
Carnauba Wax
Carob Bean
Carrageenan
Casein
Cellulose Gum
Citric Acid
Corn Gluten
Corn Syrup
Corn Syrup Solids
Cornstarch
Cream of Tartar
Dextrose
Flax
Fructose
Fumaric Acid
Gelatin
Glucose
Glucose Syrup
Glutamic Acid
Glutinous Rice
Glycerides
Glycol
Guar Gum
Gum Arabic
Hydrolyzed Corn Protein
Hydrolyzed Soy Protein
Inulin
Invert Sugar
Lactic Acid
Lactose
Lecithin
Malic Acid
Maltitol
Maltodextrin
Maltose
Mannitol
Molasses
Mono and Diglycerides
Monosodium Glutamate (MSG)
Natural Colors
Natural Flavors
Polysorbates
Psyllium
Rennet
Rice Malt
Rum
Saccharin
Silicon Dioxide
Sodium Benzoate
Sodium Nitrate
Sodium Nitrite
Sodium Sulphite
Sorbate
Sorbic Acid
Sorbitol
Starch (on labels, this refers to cornstarch)
Stevia
Sucralose
Sucrose
Sulfites
Tartaric Acid
Vanila Extract
Vanilla Flavoring
Vanillin
Vinegar (all EXCEPT malt)
Vodka
Whey
Wine
Xanthan Gum
Xylitol
Yeast (all EXCEPT brewer’s yeast)
Ingredients that are NOT Safe for a Gluten Free Diet
Beer
Bulgur
Couscous
Dextrimaltose
Durum
Einkorn
Farina
Graham Flour
Hydrolized Wheat Protein
Kamut
Malt (e.g. malt extract, malt flavoring, malt vinegar)
Matzo (matzoh)
Seitan
Semolina
Soy Suace
Spelt
Tabbouleh
Triticale
Wheat Bran
Wheat Germ
Ingredients that will vary by manufacturer and need to be checked
Baking Powder
Dextrins
Mustard Flour
Rice Syrup
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.