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Safe Gluten-Free Food List (Safe Ingredients)

This list focuses on safe gluten-free foods and ingredients within the USA and Canada (last updated 08-29-2013)

Acacia Gum
Acesulfame K
Acesulfame Potassium
Acetanisole
Acetophenone
Acorn Quercus
Adipic Acid
Adzuki Bean
Acacia Gum
Agar
Agave
Albumen
Alcohol (Distilled Spirits - Specific Types)
Alfalfa
Algae
Algin
Alginic Acid
Alginate
Alkalized Cocoa
Allicin
Almond Nut
Alpha-amylase
Alpha-lactalbumin
Aluminum
Amaranth
Ambergris
Ammonium Hydroxide
Ammonium Phosphate
Ammonium Sulphate
Amylose
Amylopectin
Annatto
Annatto Color
Apple Cider Vinegar
Arabic Gum
Arrowroot
Artichokes
Artificial Butter Flavor
 Artificial Flavoring
Ascorbic Acid
Aspartame (can cause IBS symptoms)
Aspartic Acid
Aspic
Astragalus Gummifer
Autolyzed Yeast Extract
Avena Sativia (Oats3)
Avena Sativia Extract (from Oats3)
Avidin
Azodicarbonamide
Baking Soda
Balsamic Vinegar
Beeswax
Beans
Bean, Adzuki
Bean, Hyacinth
Bean, Lentil
Bean, Mung
Bean Romano (Chickpea)
Bean Tepary
Benzoic acid
Besan (Chickpea)
Beta Glucan (from Oats3)
Betaine
Beta Carotene
BHA
BHT
Bicarbonate of Soda
Biotin
Blue Cheese
Brown Sugar
Buckwheat
Butter (check additives)
Butylated Hydroxyanisole
Butyl Compounds
Calcium Acetate
Calcium Carbonate
Calcium Caseinate
Calcium Chloride
Calcium Disodium
Calcium Hydroxide
Calcium Lactate
Calcium Pantothenate
Calcium Phosphate
Calcium Propionate
Calcium Silicate
Calcium Sorbate
Calcium Stearoyl Lactylate
Calcium Stearate
Calcium Sulfate
Calrose
Camphor
Cane Sugar
Cane Vinegar
Canola (Rapeseed)
Canola Oil (Rapeseed Oil)
Caprylic Acid
Carageenan Chondrus Crispus
Carbonated Water
Carboxymethyl Cellulose
Caramel Color
Caramel Flavoring
Carmine
Carnauba Wax
Carob Bean
Carob Bean Gum
Carob Flour
Carrageenan
Casein
Cassava Manihot Esculenta
Castor Oil
Catalase
Cellulose1
Cellulose Ether
Cellulose Gum
Cetyl Alcohol
Cetyl Stearyl Alcohol
Champagne Vinegar
Channa (Chickpea)
Chana Flour (Chickpea Flour)
Cheeses - (most, but check ingredients)
Chestnuts
Chickpea
Chlorella
Chocolate Liquor
Choline Chloride
Chromium Citrate
Chymosin
Citric Acid
Citrus Red No. 2
Cochineal
Cocoa
Cocoa Butter
Coconut
Coconut Vinegar
Collagen
Colloidal Silicon Dioxide
Confectioner's Glaze
Copernicia Cerifera
Copper Sulphate
Corn
Corn Gluten
Corn Masa Flour
Corn Meal
Corn Flour
Corn Starch
Corn Sugar
Corn Sugar Vinegar
Corn Syrup
Corn Syrup Solids
Corn Swetener
Corn Vinegar
Corn Zein
Cortisone
Cotton Seed
Cotton Seed Oil
Cowitch
Cowpea
Cream of Tartar
Crospovidone
Curds
Cyanocobalamin
Cysteine, L
Dal (Lentils)
D-Alpha-tocopherol
Dasheen Flour (Taro)
Dates
D-Calcium Pantothenate
Delactosed Whey
Demineralized Whey
Desamidocollagen
Dextran
Dextrin
Dextrimaltose
Dextrose
Diglycerides
Dioctyl Sodium
Dioctyl Sodium Solfosuccinate
Dipotassium Phosphate
Disodium Guanylate
Disodium Inosinate
Disodium Phosphate
Distilled Alcohols
Distilled Vinegar
Distilled White Vinegar
Dutch Processed Cocoa
EDTA (Ethylenediaminetetraacetic Acid)
Eggs
Egg Yolks
Elastin
Ester Gum
Ethyl Alcohol
Ethylenediaminetetraacetic Acid
Ethyl Maltol
Ethyl Vanillin
Expeller Pressed Canola Oil
FD&C Blue No. 1 Dye
FD&C Blue No. 1 Lake
FD&C Blue No. 2 Dye
FD&C Blue No. 2 Lake
FD&C Green No. 3 Dye
FD&C Green No. 3 Lake
FD&C Red No. 3 Dye
FD&C Red No. 40 Dye
FD&C Red No. 40 Lake
FD&C Yellow No. 5 Dye
FD&C Yellow No. 6 Dye
FD&C Yellow No. 6 Lake
Ferric Orthophosphate
Ferrous Gluconate
Ferrous Fumerate
Ferrous Lactate
Ferrous Sulfate
Fish (fresh)
Flaked Rice
Flax
Folacin
Folate
Flavoring
Flavoring Extracts
Folic Acid-Folacin
Food Starch
Food Starch Modified
Formaldehyde
Fructose
Fruit (including dried)
Fruit Vinegar
Fumaric Acid
Galactose
Garbanzo Beans
Gelatin
Glucoamylase
Gluconolactone
Glucose
Glucose Syrup
Glutamate (free)
Glutamic Acid
Glutamine (amino acid)
Glutinous Rice
Glutinous Rice Flour
Glycerides
Glycerin
Glycerol Monooleate
Glycol Monosterate
Glycol
Glycolic acid
Gram flour (chick peas)
Grape Skin Extract
Grits, Corn
Guar Gum
Gum Acacia
Gum Arabic
Gum Base
Gum Tragacanth
Hemp
Hemp Seeds
Herbs
Herb Vinegar
Hexanedioic Acid
High Fructose Corn Syrup
Hominy
Honey
Hops
Horseradish (Pure)
HPP
HVP
Hyacinth Bean
Hydrogen Peroxide
Hydrolyzed Caseinate
Hydrolyzed Meat Protein
Hydrolyzed Plant Protein
Hydrolyzed Protein
Hydrolyzed Soy Protein
Hydrolyzed Vegetable Protein
Hydroxypropyl Cellulose
Hydroxypropyl Methylcellulose
Hypromellose
Illepe
Iodine
Inulin
Invert Sugar
Iron Ammonium Citrate
Isinglass
Isolated Soy Protein
Isomalt
Job's Tears
Jowar (Sorghum)

Karaya Gum
Kasha (roasted buckwheat)
Keratin
K-Carmine Color
K-Gelatin
Koshihikari (rice)
Kudzu
Kudzu Root Starch
Lactalbumin Phosphate
Lactase
Lactic Acid
Lactitol
Lactose
Lactulose
Lanolin
Lard
L-cysteine
Lecithin
Lemon Grass
Lentils
Licorice
Licorice Extract
Lipase
L-leucine
L-lysine
L-methionine
Locust Bean Gum
L-tryptophan
Magnesium Carbonate
Magnesium Hydroxide
Magnesium Oxide
Maize
Maize Waxy
Malic Acid
Maltitol
Maltodextrin (except in pharmaceuticals)
Maltol
Maltose
Manganese Sulfate
Manioc
Masa
Masa Flour
Masa Harina
Meat (fresh)
Medium Chain Triglycerides
Menhaden Oil
Methyl Cellulose2
Microcrystalline Cellulose
Micro-particulated Egg White Protein
Milk
Milk Protein Isolate
Millet
Milo (Sorghum)
Mineral Oil
Mineral Salts
Mixed Tocopherols
Modified Food Starch
Modified Starch
Modified food Starch
Molybdenum Amino Acid Chelate
Monocalcium Phosphate
Monoglycerides
Mono and Diglycerides
Monopotassium Phosphate
Monosaccharides
Monosodium Glutamate (MSG)
Monostearates
MSG
Mung Bean
Musk
Mustard Flour
Myristic Acid
Natural Flavoring
Natural Flavors
Natural Smoke Flavor
Niacin-Niacinamide
Neotame
Niacin
Niacinamide
Nitrates
Nitrous Oxide
Non-fat Milk
Nuts (except wheat, rye & barley)
Nut, Acron
Nut, Almond
Oats3
Oils and Fats
Oleic Acid
Oleoresin
Olestra
Oleyl Alcohol/Oil
Orange B
Oryzanol
Palmitic Acid
Pantothenic Acid
Papain
Paprika
Paraffin
Patially Hydrogenated Cottonseed Oil
Patially Hydrogenated Soybean Oil
Peas
Pea - Chick
Pea - Cow
Pea Flour
Pea Starch
Peanuts
Peanut Flour
Pectin
Pectinase
Peppermint Oil
Peppers
Pepsin
Peru Balsam
Petrolatum
PGPR (Polyglycerol Polyricinoleate)
Phenylalanine
Phosphoric Acid
Phosphoric Glycol
Pigeon Peas
Polenta
Polydextrose
Polyethylene Glycol
Polyglycerol
Polyglycerol Polyricinoleate (PGPR)
Polysorbates
Polysorbate 60
Polysorbate 80
Potassium Benzoate
Potassium Caseinate
Potassium Citrate
Potassium Iodide
Potassium Lactate
Potassium Matabisulphite
Potassium Sorbate
Potatoes
Potato Flour
Potato Starch
Povidone
Prinus
Pristane
Propolis
Propylene Glycol
Propylene Glycol Monosterate
Propyl Gallate
Protease
Psyllium
Pyridoxine Hydrochloride
Quinoa
Ragi

Raisin Vinegar
Rape
Recaldent
Reduced Iron
Rennet
Rennet Casein
Resinous Glaze
Reticulin
Riboflavin
Rice
Rice (Enriched)
Rice Flour
Rice Starch
Rice Syrup
Rice Vinegar
Ricinoleic Acid
Romano Bean (chickpea)
Rosematta
Rosin
Royal Jelly
Saccharin
Saffron
Sago
Sago Palm
Sago Flour
Sago Starch
Saifun (bean threads)
Salt
Seaweed
Seeds (except wheat, rye & barley)
Seed - Sesame
Seed - Sunflower
Shea
Sherry Vinegar
Silicon Dioxide
Smoke Flavoring
Soba (be sure its 100% buckwheat)
Sodium Acid Pyrophosphate
Sodium Acetate
Sodium Alginate
Sodium Ascorbate
Sodium Benzoate
Sodium Caseinate
Sodium Citrate
Sodium Erythrobate
Sodium Hexametaphosphate
Sodium Lactate
Sodium Lauryl Sulfate
Sodium Metabisulphite
Sodium Nitrate
Sodium Phosphate
Sodium Polyphosphate
Sodium Silaco Aluminate
Sodium Stearoyl Lactylate
Sodium Sulphite
Sodium Stannate
Sodium Tripolyphosphate
Sorbic Acid
Sorbitan Monostearate
Sorbitol-Mannitol (can cause IBS symptoms)
Sorghum
Sorghum Flour
Soy
Soybean
Soy Lecithin
Soy Protein
Soy Protein Isolate
Spices (pure)
Spirits (Specific Types)
Spirit Vinegar
Starch (the single word ingredient is, by law, cornstarch)
Stearates
Stearamide
Stearamine
Stearic Acid
Stearyl Lactate
Stevia
Subflower Seed
Succotash (corn and beans)
Sucralose
Sucrose
Sulfosuccinate
Sulfites
Sulfur Dioxide
Sweet Chestnut Flour
Tagatose
Tallow
Tapioca
Tapioca Flour
Tapioca Starch
Tara Gum
Taro
Tarro
Tarrow Root
Tartaric Acid
Tartrazine
TBHQ is Tetra or Tributylhydroquinone
Tea
Tea-Tree Oil
Teff
Teff Flour
Tepary Bean
Textured Vegetable Protein
Thiamin Hydrochloride
Thiamine Mononitrate
Thiamine Hydrochloride
Titanium Dioxide
Tofu (Soy Curd)
Tolu Balsam
Torula Yeast
Tragacanth
Tragacanth Gum
Triacetin
Tricalcium Phosphate
Tri-Calcium Phosphate
Trypsin
Turmeric (Kurkuma)
TVP
Tyrosine
Urad/Urid Beans
Urad/Urid Dal (peas) Vegetables
Urad/Urid flour
Urd
Vinegar (All except Malt)
Vanilla Extract
Vanilla Flavoring
Vanillin
Vinegars (Specific Types - Except Malt Vinegar)
Vitamin A (retinol)
Vitamin A Palmitate
Vitamin B1
Vitamin B-12
Vitamin B2
Vitamin B6
Vitamin D
Vitamin E Acetate
Waxy Maize
Whey
Whey Protein Concentrate
Whey Protein Isolate
White Vinegar
Wines
Wine Vinegars (& Balsamic)
Wild Rice
Xanthan Gum
Xylitol
Yam Flour
Yeast (except brewer's yeast)
Yogurt (plain, unflavored)
Zinc Oxide
Zinc Sulfate

  • 1) Cellulose is a carbohydrate polymer of D-glucose. It is the structural material of plants, such as wood in trees. It contains no gluten protein.
  • 2) Methyl cellulose is a chemically modified form of cellulose that makes a good substitute for gluten in rice-based breads, etc.
  • 3) Recent research indicates that oats may be safe for people on gluten-free diets, although many people may also have an additional, unrelated intolerance to them. Cross contamination with wheat is also a factor that you need to consider before choosing to include oats in your diet.

Celiac.com welcomes your comments below (registration is NOT required).




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50 Responses:

 
Sharon McGlone
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said this on
19 Oct 2007 8:07:50 PM PST
Good staple list to refer to!
(Comment Replies Disabled)

 
Elaine
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said this on
21 Oct 2007 3:31:18 PM PST
This site is a life saver for me. I have only been diagnosed with celiac disease since March 2007, and I am still trying to get familiar with the 'safe foods.' Thanks you so much.
(Comment Replies Disabled)

 
Solange Milan
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said this on
22 Oct 2007 1:07:23 AM PST
Thanks again!

This is so helpful.
(Comment Replies Disabled)

 
rebecca jeter
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said this on
23 Oct 2007 4:52:43 PM PST
Very helpful
(Comment Replies Disabled)

 
Lori
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said this on
27 Oct 2007 7:50:06 AM PST
My son was just diagnosed in May and this will be so helpful. Thanks!
(Comment Replies Disabled)

 
an unknown user
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said this on
30 Oct 2007 8:44:37 AM PST
Thank you for this list.
(Comment Replies Disabled)

 
Shiva
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said this on
31 Oct 2007 10:56:54 AM PST
AWESOME!!! Thank you so much! I own a small vegan/vegetarian cafe in Baltimore, and I can now offer customers gluten free items! Hope more restaurants follow...
(Comment Replies Disabled)

 
A very thankful mother!!!
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said this on
04 Nov 2007 9:16:22 PM PST
I have been trying for ten years to figure out what was wrong with my son. Finally after ten years of unsure doctors, lotion that stings skin that was like leather, and a extended malnourished looking belly we finally know what has made him a year and a half behind in his growth and was threatening the life of my son. In April of 2007 he was finally diagnosed with celiac disease. With the help of your lists and a change of diet, he no longer has skin of leather, no longer is always starving and is finally gaining weight. Thank you so much for your time in making these lists. Also, because of his diagnosis, I changed my diet to match his and have lost forty pounds because of it. Thank you so much.
(Comment Replies Disabled)

 
cindy coughlin
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said this on
07 Nov 2007 3:39:22 AM PST
This was really helpful because there are a lot of ingredients listed on items that I was unsure of as being safe or not. Thanks!
(Comment Replies Disabled)

 
Betty Eckard
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said this on
11 Nov 2007 9:46:42 AM PST
This list is just what I needed.
(Comment Replies Disabled)

 
patsy muse
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said this on
14 Nov 2007 3:53:20 PM PST
My age 9 granddaughter has just been put on a gluten free diet for her weight--she is overweight. This was first hit on correct foods.
(Comment Replies Disabled)

 
cheryl shilhan
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said this on
17 Nov 2007 12:07:34 AM PST
I have spent hours trying to find out is cellulose gum was safe for me. thank you for the research you did on this--you are in my favorites now.
(Comment Replies Disabled)

 
nancy
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said this on
17 Nov 2007 10:51:56 AM PST
Oh my gosh... I am so glad that I found this site--this is god sent! I have celiac , and I am really sick and don't know anything, so please keep this updated...
(Comment Replies Disabled)

 
Maggie Burke
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said this on
21 Nov 2007 8:14:50 AM PST
Excellent. Thank you.
(Comment Replies Disabled)

 
Terry Marinello
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said this on
24 Nov 2007 6:20:12 AM PST
Excellent job. Our catering/personal chef business is slowly getting more celiac customers, so we try to research as much as possible on all reliable sites.
(Comment Replies Disabled)

 
bobbi
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said this on
25 Nov 2007 5:40:06 PM PST
Thank you very much...there are so many ingredients in everything and it is hard to figure out sometimes if it is good or not.
(Comment Replies Disabled)

 
Dana L. Altazan
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said this on
09 Dec 2007 12:29:27 PM PST
Thank you so very much. I have a newly diagnosed 2 year old that is a very picky eater. This list will be extremely helpful!
(Comment Replies Disabled)

 
Carol Litfin
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said this on
12 Dec 2007 9:48:52 AM PST
Wonderful information. As long as I have had this condition (since 1990), I still have trouble at the store trying to remember the good versus bad ingredients.
(Comment Replies Disabled)

 
Brenda
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said this on
12 Dec 2007 1:26:55 PM PST
This is wonderful. Years ago I had to search everywhere and trial and error to find out this information. We need to go back on the gluten free diet because now instead of food sensitivity it is ceiliac disease for 2 children.
(Comment Replies Disabled)

 
Lorinda Bessler
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said this on
16 Dec 2007 2:54:58 PM PST
Thanks so much for this list...it will help a lot.
(Comment Replies Disabled)

 
Katny
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said this on
18 Dec 2007 11:32:17 AM PST
I finally found it - an update list. Thank you this will be a BIG help.
(Comment Replies Disabled)

 
Susan Mitola
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said this on
22 Dec 2007 3:32:38 PM PST
Nice, easy breakdown on what food products are safe.
(Comment Replies Disabled)

 
dr.javaid
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said this on
27 Dec 2007 11:22:15 PM PST
This is the list I was looking for long time,thanks
(Comment Replies Disabled)

 
Shar
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said this on
02 Jan 2008 3:34:26 PM PST
I have been waiting for a Website like this for a long time, excellent, very helpful.
Thanks.
(Comment Replies Disabled)

 
Victoria
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said this on
05 Jan 2008 2:39:00 PM PST
I was diagnosed with fibromyalgia. I since found out that inflammation feeds off gluten if you have an intolerance to it. Thank You for the time put in to this!! You are truly helping so many people!!!
(Comment Replies Disabled)

 
Rosa
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said this on
12 Jan 2008 12:23:49 PM PST
This is very useful. Thank you so much for posting it.
(Comment Replies Disabled)

 
Carol Litfin
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said this on
02 Feb 2008 11:43:17 AM PST
Great info. All Celiacs should keep this list handy at all times. I've been a celiac for about 17 years and I still have trouble remembering all the safe and unsafe products.
(Comment Replies Disabled)

 
thomas gaudet
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said this on
03 Feb 2008 8:28:18 AM PST
I've been using the safe/ unsafe lists for four years at Clara Barton Camp where I run a food service for diabetic girls. This information has been a life saver for me and the gluten free campers and staff. Thank You.
(Comment Replies Disabled)

 
Curt Komp
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said this on
11 Feb 2008 5:51:25 PM PST
Very good
(Comment Replies Disabled)

 
Jerry
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said this on
13 Feb 2008 8:10:46 AM PST
Thank you for providing this list!
(Comment Replies Disabled)

 
Janine Quisenberry
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said this on
19 Feb 2008 8:50:08 AM PST
Excellent resource. I will now carry a copy in my purse.
(Comment Replies Disabled)

 
Valorie Sigafoos
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said this on
21 Feb 2008 1:45:02 PM PST
Great information which is needed by all family and friends of celiacs. Thanks!
(Comment Replies Disabled)

 
Carol
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said this on
26 Feb 2008 8:17:03 AM PST
The information on this website is outstanding! I have been living a much healthier life, following a Gluten Free lifestyle since 2005 (diagnoses 2002). To 'a very thankful mother', I would like to add that I have heard, being a genetic disease, that it is likely passed from a male to a female, and to a male, from a female, meaning, more than likely she also has an intolerance to gluten, which would explain her improved health and weight loss following her adhering to a gluten free diet as well.
(Comment Replies Disabled)

 
Sandi
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said this on
27 Feb 2008 6:46:46 PM PST
Thank you for this list...it is so very helpful.
(Comment Replies Disabled)

 
Cafe Au Lait
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said this on
05 Mar 2008 8:37:10 PM PST
Wonderful, this is a great website i own a cafe and am interested in the diet conscious consumer and have many customers that are celiac or at least gluten intolerant and love to get new recipes.
(Comment Replies Disabled)

 
Teri
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said this on
09 Mar 2008 11:52:27 AM PST
God bless you for the info you provide. I don't feel as hopeless as I did when the doctor informed me about never eating gluten again.
(Comment Replies Disabled)

 
Lori
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said this on
19 Mar 2008 9:16:00 AM PST
This is fantastic! My 11 year old daughter, who is also a Type 1 Diabetic, was just diagnosed with Celiac Disease. This makes it much easier to help her on her way to feeling better :).
(Comment Replies Disabled)

 
michelle
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said this on
24 Mar 2008 9:48:34 PM PST
Well worth the read!
(Comment Replies Disabled)

 
Ioana
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said this on
28 Mar 2008 9:39:28 AM PST
Thank you very much. This site has been and excellent source of information for me. Not diagnosed yet, but going gluten free.
Keep up the good job!
(Comment Replies Disabled)

 
Sandra Owen
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said this on
19 Apr 2008 5:30:15 AM PST
Just returned from yet another spell in hospital due to coeliac symptoms and thought I would do some research myself, it payed off, I found your site. What a great help it will prove to be to me and my family from now on.Thank You!
(Comment Replies Disabled)

 
Melanie
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said this on
21 Apr 2008 2:06:12 PM PST
I am confused about MSG. I've read it's not good to eat if celiac, but it's not the safe list here. MSG (USA)... does that mean it's only safe to eat if you're in the states?? MSG can be made with wheat as far as I've learned.

(Editor's note--it means that if the MSG is made in the USA it is made from corn and not wheat)
(Comment Replies Disabled)

 
Susan
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said this on
29 Apr 2008 7:49:15 AM PST
I would like information for my friend who has celiac disease and is a diabetic. He is overweight and the doctors have told him is a candidate for heart attack and stroke if he doesn't lose weight. I don't want to lose him.
(Comment Replies Disabled)

 
ashley
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said this on
04 May 2008 11:03:28 AM PST
This website helps so much! Very informative. I am so grateful. Thank you.
(Comment Replies Disabled)

 
Katie
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said this on
10 May 2008 4:36:15 PM PST
Thanks That helped me so much!!!
(Comment Replies Disabled)

 
Kristin

said this on
21 May 2008 5:56:04 PM PST
I was diagnosed 2 months ago. What's a 22 year old college student to do with beer and pizza?? Thank you, Scott for creating this website. Look at how many people you're helping!
(Comment Replies Disabled)

 
said this on
27 May 2008 9:21:26 PM PST
I'm awaiting testing to confirm celiac disease...it sounds like whats going on & I'm wishing I never knew...I thought learning to be Diabetic was bad enough & IBS was the worst it could get......
(Comment Replies Disabled)

 
ann mitchell
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said this on
08 Jun 2008 5:06:09 PM PST
thanks so much - I don't test out for celiac but I know that I am at least intolerant! Extremely helpful
(Comment Replies Disabled)

 
nellie
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said this on
18 Jul 2008 7:06:24 PM PST
It was nice to know some of the stuff I can and cannot eat but would like more information on preparing food and how to prepare gluten free food.
(Comment Replies Disabled)

 
Melinda
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said this on
20 Jul 2008 10:16:22 AM PST
Thanks!!!
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Cjuan Lee
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said this on
04 Aug 2008 8:39:01 PM PST
Thanks for the wonderful info on edibles.
Thanks
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