The Gluten-Free Diet

www.nationalceliac.org • 1.888.4.CELIAC Table of Contents Grain and Flour-Based Products...... 3 Cereals-Hot...... 4 Cereals-Cold...... 5 Crackers and Snack Food...... 6 Meat and Other Protein Foods...... 7 Eggs/Egg Products...... 9 Milk Products...... 9 Cheese...... 10 Other Protein Foods...... 10 Fruits...... 11 Vegetables...... 11 Soups...... 12 Fats...... 12 Desserts...... 12 Sweets...... 13 Condiments...... 14 Miscellaneous...... 14 Beverages...... 15 GRAIN AND FLOUR-BASED PRODUCTS Allowed Avoid Question When choosing Grains: wheat, rye, Packaged rice mixes among the grains triticale, barley, wheat Rice pilaf – may contain and grain-based flour, wheat germ, Italian vermicelli (a products listed below, wheat bran, graham wheat based pasta) it is recommended to flour, gluten flour, durum and other gluten-based select those that are flour, wheat starch, ingredients Buckwheat specifically labeled bulgur, farina, semolina, flour (pure buckwheat gluten-free. spelt, kamut, einkorn, is gluten-free but emmer, farro, orzo, atta Grains/Starches: corn buckwheat flour may be (maize), corn bran, corn Grain products: a blend of buckwheat starch, corn meal, corn All baked products, and wheat) flour, corn germ, corn crackers, croutons, Flavored mochi gluten, rice, rice bran, cakes, cookies made rice flour, glutinous with any of the gluten- white rice, rice polish, containing grains listed soy (soya), arrowroot, above pure wild rice, sago, Imported foods labeled potato starch, potato “gluten-free” but flour, sweet potato flour, contain wheat starch legume flours (garbanzo, chickpea, garfava, lentil, Wheat flour tacos, pea, whole bean), nut wheat tortillas flours (almond, chestnut, Regular pizza crust hazelnut), flax seed, flax seed meal, mesquite Matzo/matzo meal flour, sorghum, tapioca Panko (Japanese (also called cassava or breading) made from manioc), buckwheat, wheat flour millet, teff, amaranth, quinoa Oats (in any form) unless specially produced to be pure and uncontaminated and labeled gluten-free oats Items stored in bulk bins

3 GRAIN AND FLOUR-BASED PRODUCTS Allowed Avoid Question Grain products: Products made with gluten-free grains and labeled gluten-free: pizza crust, cakes, cookies, rolls, bread crumbs, taco shells, tortillas, croutons Panko (Japanese breading) made from gluten-free flour Plain mochi

CEREALS — HOT Allowed Avoid Question When choosing among Cereals made from Rice and corn based the hot cereals on page wheat, rye, triticale, cereals – may contain 3, it is recommended barley, graham, wheat barley, malt flavoring or to select those that germ, bulgur, kashi, malt extract are specifically labeled wheat bran, spelt, or gluten-free. from other grains/flours to avoid (listed above) Cereals containing malt extract and malt flavoring

4 CEREALS — COLD Allowed Avoid Question Cream of rice, soy Oats, oat bran, cereal, hominy, oatmeal (oats in any hominy grits, kasha form unless specially (buckwheat groats), produced to be pure and millet, cornmeal, quinoa uncontaminated and flakes, soy flakes, soy labeled gluten-free oats) grits, amaranth flakes, Items stored in bulk bins rice and corn based (see note at end) cereals without malt flavoring, malt extract or Cereals made from other gluten-containing wheat, rye, triticale, ingredients barley, graham, wheat germ, bulgur, kashi, When choosing among wheat bran, spelt, or the cold cereals below, from other grains/flours it is recommended to to avoid (listed above) select those that are specifically labeled Cereals containing gluten-free. malt extract and malt flavoring Some puffed corn, puffed rice, puffed Infant mixed grain millet, puffed amaranth, cereals containing puffed buckwheat wheat, barley, or rye cereals Cereals made with Some rice flake cereals oats (unless specially and some corn flake produced to be pure and cereals uncontaminated and labeled gluten-free oats) Items stored in bulk bins

5 CRACKERS AND SNACK FOODS Allowed Avoid Question When choosing among Seasoned or flavored Seasoned or flavored the crackers and snack foods (chips, etc) potato chips, tortilla snack foods below, made with gluten- chips, etc) it is recommended to containing ingredients Rice crackers – may select those that are Nuts and seeds with contain soy sauce specifically labeled wheat starch coating gluten-free. Flavored and multi-grain Regular crackers rice and corn cakes and Plain corn chips wafers Items stored in bulk bins Plain potato chips Dry roasted, coated, Plain popcorn flavored/ seasoned nuts and seeds – may Plain rice cakes contain wheat starch or Plain popped corn cakes other gluten-containing Plain popped sorghum ingredients Plain nuts Plain seeds

PASTA Allowed Avoid Question When choosing All regular pastas made Buckwheat pasta (soba) among the pasta from wheat, wheat frequently contains products below, it starch, semolina, spelt wheat flour is recommended to and other grains/flours select those that are not allowed (listed specifically labeled above) gluten-free. Udon noodles Gluten-free macaroni, Items stored in bulk bins spaghetti, pasta, and noodles made from rice, corn, soy, lentil, quinoa, dried beans, potato, pea or other gluten-free flours

6 MEAT AND OTHER PROTEIN FOODS Allowed Avoid Question Fresh, plain, frozen, and Canned fish containing Any meat, poultry or smoked meat, poultry, hydrolyzed wheat fish product containing fish, seafood without protein unidentified natural added, unidentified flavoring or seasonings Poultry or meat basted natural flavorings or (beef, fish or chicken with or containing seasonings burgers may contain hydrolyzed wheat fillers such as wheat Veggie burgers and protein flour, wheat starch, meat substitutes that Most veggie burgers bread crumbs) are labeled gluten-free and many vegetarian and do not contain Seasonings may contain meat substitutes – most any questionable hydrolyzed wheat contain gluten in the ingredients protein, wheat flour or form of soy sauce made wheat starch Processed meat or from wheat, texturized poultry products (such wheat protein, wheat Ham (ready to cook) as deli or luncheon gluten, bulgur wheat, – glaze may contain meats) labeled gluten- wheat flour or oats wheat protein, wheat free or free of gluten- flour or wheat starch Roast beef or prime rib containing ingredients with au jus (many beef Poultry or meat sauces/ gravies contain marinades – may be hydrolyzed wheat or made with soy sauce, wheat flour) malt vinegar or other gluten-containing ingredients Processed meat products (hot dogs, deli meat, processed sausage, etc), processed poultry products (seasoned chicken breast), processed egg products (example: dried, frozen, or liquid eggs with or without added ingredients) and processed mixed food

7 MEAT AND OTHER PROTEIN FOODS Allowed Avoid Question products [that generally contain more than 3% raw meat or 2% or more cooked meat or poultry meat] that contains modified food starch, dextrin and/ or starch UNLESS labeled gluten-free (see USDA info at end) Surimi (imitation crab/ seafood) Processed, prepared or preserved meats, such as luncheon meat, ham, bacon, bacon bits, jerky, chicken and meat broths, meat and sandwich spreads, meat loaf, meat product extenders, frozen meat patties, sausages, pate, wieners, bologna, salami and imitation meats (such as imitation bacon) – may contain fillers made from wheat or hydrolyzed wheat protein

8 EGGS/EGG PRODUCTS Allowed Avoid Question Fresh eggs Powdered, liquid or Most cholesterol- frozen egg products reduced liquid egg regulated by the USDA products – may contain gluten- based ingredients

MILK PRODUCTS Allowed Avoid Question Milk: whole, low Malted milk Soy, hemp, nut, coconut, fat, skim, powdered, and rice based milk Oat milk evaporated or substitutes – may condensed Yogurt with gluten- contain barley flavoring based mix-ins (cookie and/or barley-derived Potato milk crumbs, granola, etc.) enzymes (see notes at Buttermilk end) Cream, half & half, Chocolate drinks and nondairy creamer mixes – may contain Regular sour cream barley malt or other gluten-containing Plain yogurt ingredients Flavored yogurt may contain gluten- containing ingredients

9 CHEESE Allowed Avoid Question Aged cheeses (i.e. Roquefort cheese or Processed cheese Cheddar, Swiss, Edam, blue cheese (grown on foods – some may be Parmesan) bread mold) if wheat, thickened or stabilized Most processed cheese barley, rye, oats, or malt with gluten-containing is listed on the label or ingredients Cottage cheese, cream the company states their Pre-packaged shredded cheese, soft cheeses product is not gluten-free cheese – may contain gluten- containing anti- caking agents Cheese sauces and cheese spreads – may be thickened with wheat starch

OTHER PROTEIN FOODS Allowed Avoid Question Legumes (Lentil, Items stored in bulk bins Baked beans – may be chickpea (garbanzo), thickened with wheat Barley miso dried peas, soybean, flour garfava, whole dried beans [navy, pinto, black, Reduced fat and etc]) flavored peanut and nut butters –check Most peanut and nut for gluten-containing butters ingredients Plain tofu Flavored/seasoned tofu Plain soy miso, rice miso – may be made with soy Plain nuts (almond, sauce or other gluten- walnut, chestnut, based ingredients hazelnut, etc) Plain peanuts Miso (may be barley Plain seeds (sesame, based) sunflower, chia, pumpkin, hemp, flax) Tempeh (made without gluten-containing ingredients)

10 FRUITS Allowed Avoid Question All plain fresh, frozen Canned fruit pie filling – and canned fruits may contain gluten- containing ingredients Pure fruit juices Dried fruit (esp. dates) – may be dusted with flour or starch to prevent sticking Bulk bin dried fruit – may be contaminated with items from other bins

VEGETABLES Allowed Avoid Question All plain fresh, frozen, Breaded or batter- French fries – dried and canned dipped vegetables, “seasoned” or flavored vegetables tempura, vegetables fries-often contain with sauces containing wheat starch or wheat Pure vegetable juices wheat-based soy sauce, flour Plain tomato sauce teriyaki sauce, Restaurant/fast food or unknown ingredients Plain tomato paste fries – often cooked in Spaghetti sauce Frozen potato products oil used to cook gluten made with allowed made with wheat starch containing foods (i.e. ingredients or flour onion rings, breaded chicken fingers) Fresh potatoes Scalloped potatoes – Gluten-free French fries are usually made with cooked in dedicated flour fryer Potato mixes – may contain gluten-based ingredients

11 SOUPS Allowed Avoid Question Homemade soups using Soups with unknown Canned soup, soup gluten-free ingredients ingredients, soups mixes, bouillon thickened with flour, cubes/powders and Gluten-free bouillon containing hydrolyzed commercial soup bases cubes/ broth wheat protein, wheat- – frequently contain Canned, powdered or based soy sauce, or hydrolyzed wheat boxed soups labeled unidentified natural and/ protein or other gluten gluten-free or artificial flavoring; based flavorings soups containing Restaurant soups- noodles, barley, soups most contain gluten- made with roux (i.e. containing ingredients/ gumbo, chowder) flavorings

FATS Allowed Avoid Question Butter, margarine, Wheat germ oil, shortening, all vegetable nonstick baking spray oils (olive, sunflower, containing flour, fats/ safflower, canola, oils that have been grapeseed) except used to cook gluten wheat germ oil containing foods Packaged suet Oat-based fat substitutes (i.e. Z trim®)

DESSERTS Allowed Avoid Question Most ice cream and All desserts made Pudding, custards, flan, frozen yogurt, sherbet, with wheat or other lemon curd (homemade sorbet, popsicles, gluten containing or from mix)-may be gelatin, Italian ice, flours, including cakes, made with flour whipped cream cookies, pies, ice cream cones, waffles, etc.

12 DESSERTS Allowed Avoid Question Cookies, cakes, pie Ice cream or frozen “Flourless” cakes – may crusts, meringues, yogurt containing be baked in pans dusted macaroons made with gluten-based with flour allowed ingredients and ingredients and/or mix- labeled gluten-free ins made from gluten- Gluten-free ice cream based ingredients (such cones as cookie crumbs)

SWEETS Allowed Avoid Question Pure chocolate, honey, Candies and candy Chocolate with crisped maple syrup, jelly, bars containing malt rice – may contain malt jam, marmalade, flavoring or other flavor molasses, sugar (white gluten-containing Chocolate bars may and brown), coconut, ingredients contain barley malt fructose, powdered/ Licorice candy extract/flavoring, wheat confectioner’s sugar, starch or wheat flour artificial sweeteners, Items stored in bulk bins pure cocoa powder, Cake frosting/icing pure carob chips and – check for gluten- pure carob powder, containing ingredients marshmallows, chewing Rice syrup – may gum, most chocolate contain barley (see last syrups, some rice syrups page on barley enzymes) Licorice candy labeled Butterscotch morsels gluten-free – may contain barley flavoring

13 CONDIMENTS Allowed Avoid Question Most relish, ketchup, Soy sauce made from Spice blends or prepared mustards, wheat seasoning mixes (i.e. olives taco seasoning mix,) Teriyaki sauce, Tamari or – may contain wheat Many salad dressings shoyu made from wheat starch or hydrolyzed Mayonnaise Malt vinegar wheat protein Most vinegars (except Sauces, marinades Steak sauce, malt vinegar) or gravies made with Worcestershire wheat flour, wheat All pure spices and sauce, BBQ sauce starch or other unknown herbs, pure black and marinades-often ingredients pepper, mustard flour contain malt vinegar or (ground mustard seeds), Salad dressings wheatbased soy sauce tahini containing wheat- Smoked flavorings (see based soy sauce, malt Soy sauce made without last page) vinegar or other gluten- wheat Salad dressing-may containing ingredients Salt contain wheat-based soy sauce or gluten- MSG (monosodium based ingredients glutamate) but not recommended on a Prepared mustards – healthy diet some made with wheat flour

MISCELLANEOUS Allowed Avoid Question Sauces and gravies Barley malt, barley Restaurant sauces, thickened without flour flavoring, malt flavoring gravies – most and made without or malt extract thickened with flour or gluten-based flavorings/ use flavoring ingredients Regular Communion labeled gluten-free containing gluten wafers Pure or artificial vanilla Brewer’s yeast extract Baking soda, yeast (except Brewer’s yeast),

14 MISCELLANEOUS Allowed Avoid Question most baking powder, cream of tartar, corn starch Corn gluten, corn malt Gluten-free Communion wafers Gums: xanthan, guar, carageenan, acacia, carob bean, cellulose, arabic, locust bean, tragacanth

BEVERAGES Allowed Avoid Question Pure tea, most herbal Malted beverages, beer, Flavored or herb tea- tea, unflavored coffee ale, lager may contain barley (instant or ground), Herb tea containing Flavored coffee – may pure cocoa powder, soft roasted barley, barley contain gluten- drinks, cider (without malt containing ingredients gluten-containing Postum™ or other Chocolate drinks ingredients) grainbased coffee and mixes, coffee Most distilled alcoholic substitutes flavored mixes – may beverages (i.e. rum, contain barley malt whiskey, vodka) without or other gluten-based added gluten-containing ingredients flavorings Alcoholic beverages Wine containing unknown Water flavorings added AFTER Most hot chocolate distillation mixes, most liqueur, Soy beverages may some soy beverages contain barley flavoring – may be listed as natural flavoring

15 Disclaimer: The gluten-free diet should only be followed under the advice and supervision of a physician. This document does not constitute medical advice nor is it a substitution for a nutrition consult with a dietitian trained in celiac disease and the gluten-free diet. This version of the gluten free diet is adapted from the original compiled by Nixie Raymond, MS, RD, LDN and Melinda Dennis, MS, RD, LDN, Nutrition Advisors to the National Celiac Association. 2012 version edited by Shelley Case, RD Acknowledgements: Case, Shelley. Gluten-Free Diet by Food Groups in Gluten-Free Diet: A Comprehensive Resource Guide. Case Consulting, 2010. Source: Beth Israel Deaconess Medical Center, Celiac Center and Nutrition Department 330 Brookline Ave, Boston, MA 02215 Celiac Center: 617-667-1272 Nutrition Services: 617-667-2565 Revised Spring 2017