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The Gluten-Free Diet

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The Gluten-Free Diet 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
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