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  • Scott Adams

    Safe Gluten-Free Food List (Safe Ingredients)

    Scott Adams
    2 2
    Reviewed and edited by a celiac disease expert.

      This list focuses on safe gluten-free foods and ingredients within the USA and Canada.


    Image: CC--Alex Kaiser
    Caption: Image: CC--Alex Kaiser

    Celiac.com's safe food and ingredient list has been compiled and maintained for nearly 25 years. We keep the list updated with any additions or changes. Feel free to comment below if you believe something should be added to it.

    A
    Acacia Gum
    Acesulfame K
    Acesulfame Potassium
    Acetanisole
    Acetophenone
    Acorn Quercus
    Adipic Acid
    Adzuki Bean
    Acacia Gum
    Agar
    Agave
    Ajinomoto (msg)
    Albumen
    Alcohol (Distilled Spirits)
    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
    Artificial Flavors
    Artocarpus Altilis (breadfruit)
    Ascorbic Acid
    Aspartame (can cause IBS symptoms)
    Aspartic Acid
    Aspic
    Astragalus Gummifer
    Atadwe (tigernut)
    Autolyzed yeast (msg)
    Autolyzed Yeast Extract (msg)
    Avena Sativia (Oats3)
    Avena Sativia Extract (from Oats3)
    Avidin
    Azodicarbonamide



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    B
    Bajra (pearl millet)
    Bajra flour (pearl millet flour)
    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 Oats)
    Betaine
    Beta Carotene
    BHA
    BHT
    Bicarbonate of Soda
    Biotin
    Blue Cheese
    Breadfruit (artocarpus altilis)
    Brown Sugar
    Buckwheat
    Butter (check additives)
    Butylated Hydroxyanisole
    Butyl Compounds

    C
    Calcium Acetate
    Calcium Carbonate
    Calcium Caseinate
    Calcium Chloride
    Calcium Disodium
    Calcium Glutamate (E 623) - msg
    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
    Carrageenan (E 407) - msg
    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
    Chufa (tigernut)
    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
    Cyperus esculentus (tigernut)
    Cysteine, L
    Dal (Lentils)
    D-Alpha-tocopherol
    Dasheen Flour (Taro)

    D
    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

    E
    Earth Almond (tigernut)
    EDTA (Ethylenediaminetetraacetic Acid)
    Eggs
    Egg Yolks
    Elastin
    Ester Gum
    Ethyl Alcohol
    Ethylenediaminetetraacetic Acid
    Ethyl Maltol
    Ethyl Vanillin
    Expeller Pressed Canola Oil

    F
    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
    Fonio (millet)
    Food Starch
    Food Starch Modified
    Formaldehyde
    Fructose
    Fruit (including dried)
    Fruit Vinegar
    Fumaric Acid

    G
    Galactose
    Garbanzo Beans
    Gelatin
    Glucoamylase
    Gluconolactone
    Glucose
    Glucose Syrup
    Glutamate (E 620) - msg
    Glutamic acid (E 620) - msg
    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

    H
    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

    I
    Illepe
    Iodine
    Inulin
    Invert Sugar
    Iron Ammonium Citrate
    Isinglass
    Isolated Soy Protein
    Isomalt

    J
    Job's Tears
    Jowar (Sorghum)

    K
    Karaya Gum
    Kasha (roasted buckwheat)
    Keratin
    K-Carmine Color
    K-Gelatin
    Koshihikari (rice)
    Kudzu
    Kudzu Root Starch

    L
    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

    M
    Magnesium Carbonate
    Magnesium Glutamate (E 625)
    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
    Molybdenum Amino Acid Chelate
    Monoammonium Glutamate (E 624) - msg
    Monocalcium Phosphate
    Monoglycerides
    Mono and Diglycerides
    Monopotassium Glutamate (E 622) - msg
    Monopotassium Phosphate
    Monosaccharides
    Monosodium Glutamate (E 621) - msg
    Monostearates
    MSG
    Mung Bean
    Musk
    Mustard Flour
    Myristic Acid

    N
    Natrium Glutamate (msg)
    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

    O
    Oats
    Oils and Fats
    Oleic Acid
    Oleoresin
    Olestra
    Oleyl Alcohol/Oil
    Orange B
    Oryzanol

    P
    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
    Pearl Millet
    Pectin (E 440)
    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

    Q
    Quinoa

    R
    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

    S
    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 (msg)
    Sodium Citrate
    Sodium Erythrobate
    Sodium Hexametaphosphate
    Sodium Hydrogen Glutamate (msg)
    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 Concentrate
    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

    T
    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 Soy Protein
    Textured Vegetable Protein
    Thiamin Hydrochloride
    Thiamine Mononitrate
    Thiamine Hydrochloride
    Titanium Dioxide
    Tofu (Soy Curd)
    Tolu Balsam
    Torula Yeast (msg)
    Tragacanth
    Tragacanth Gum
    Triacetin
    Tricalcium Phosphate
    Tri-Calcium Phosphate
    Trypsin
    Turmeric (Kurkuma)
    TVP
    Tyrosine

    U
    Urad/Urid Beans
    Urad/Urid Dal (peas) Vegetables
    Urad/Urid flour
    Urd

    V
    Vinegar (All except Malt)
    Vanilla Extract
    Vanilla Flavoring
    Vanillin
    Vetsin (msg)
    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

    W
    Waxy Maize
    Whey
    Whey Protein
    Whey Protein Concentrate
    Whey Protein Isolate
    White Vinegar
    Wines
    Wine Vinegars (& Balsamic)
    Wild Rice

    X
    Xanthan Gum
    Xylitol

    Y
    Yam Flour
    Yeast (except brewer's yeast)
    Yeast Extract (msg)
    Yeast Food (msg)
    Yeast Nutrient (msg)
    Yellow Nutsedge (tigernut)
    Yogurt (plain, unflavored)

    Z
    Zinc Oxide
    Zinc Proteinate
    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.

     

    Edited by Scott Adams

    2 2

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    Not to be negative, but what a list! Just because something is gluten-free doesn't make it healthy to eat. Food dyes, additives, yeast, titanium dioxide, MSG, HFS....PLEASE.  There are numerous things in the list that are not healthy for any one to consume. Healthy foods in general should not need many of the non-food-nutrition-lacking common added ingredients that are found here. This kinda feels like a licence being given to eat them freely, NOT SO. The healthiest foods are those dishes made with one-ingredient-foods. Let's keep it simple. Many of us have found in our gluten-free adventure that after sometime after the glorious, almost miraculous transformation...we slowly start to notice some problems creeping up even when we are truly committed gluten-free eaters. The additives and nonfood things on this list turn out often to be the problem. One-ingredient-foods are the common sense answer and make much of what is on this list unnecessary. 

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    On 5/27/2008 at 4:21 PM, Guest Mary Margaret said:

    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......

    Hi Mary, I was diabetic taking insulin 2x daily, fat, tired and on 6 other meds for most of my adult life when I learned I had to go gluten-free or die like this just getting sicker and sicker. There is such hope for you, please believe that. Going gluten-free is a big deal, but it gets easier and easier as you feel soooo much better, improve diabetes (remission here for 10yrs!), have more energy, lose weight if you are overweight. There is little of my preGF lifestyle that I miss. Now I advocate eating one-ingredient-foods for the most part. But I didn't get there overnight, we have to accept and learn to embrace gluten-free lifestyle. Start now, work towards total compliance (after a couple gluten-free days, I felt awful, Dr had to convince to continue thru detox), within 3 weeks, the good changes astounded me. But still, somewhere in the first 12 weeks I decided to eat just a piece of pizza and was so sick!! Hope is that you will feel so improved and soon you find you no longer crave any gluten foods. Go on and shut that door!  

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    I don't know if there are lactose intolerant people in this group, but I would love to see a list of unsafe ingredients for us, such as when and caseinate that are listed here.  I learned the hard way that dairy has many names.

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    @GHoney This list is what it says it is, a list of safe, gluten-free ingredients. That is the subject of this web site. There are many ingredient lists out there based on health alone, which isn't this list. Feel free to exclude whatever ingredients in this list that don't work for your diet, but all of these work for a gluten-free diet.

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  • About Me

    Scott Adams was diagnosed with celiac disease in 1994, and, due to the nearly total lack of information available at that time, was forced to become an expert on the disease in order to recover. In 1995 he launched the site that later became Celiac.com to help as many people as possible with celiac disease get diagnosed so they can begin to live happy, healthy gluten-free lives.  He is co-author of the book Cereal Killers, and founder and publisher of the (formerly paper) newsletter Journal of Gluten Sensitivity. In 1998 he founded The Gluten-Free Mall which he sold in 2014. Celiac.com does not sell any products, and is 100% advertiser supported.


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