List of Gluten Free Foods

Transcription

1 1 List of Gluten Free Foods Print this list of gluten-free foods, ingredients and food additives. Use it as a guide to create meal ideas and menus. It is a handy tool to take to the grocery store to help you find what you need to cook up delicious gluten-free homemade meals. When purchasing packaged and processed food products choose CERTIFIED GLUTEN-FREE whenever possible. Dairy Products Cheese--Natural, Handcrafted Shred and grate cheeses from wedges and blocks to avoid gluten containing food additives. Avoid flavored and processed cheese products as they often are made with gluten-containing ingredients. Avoid deli cheeses and supermarket re-packaged cheese, which are often cut with gluten contaminated slicers or handled on gluten contaminated surfaces. Listed below is a list of commonly used gluten-free cheeses. Asiago Gouda Neufchatel Brie Gruyere Parmesan (wedge) Butterkäse Havarti Queso Fresco Camembert Long Horn Romano Casein Manchego Provolone Cheddar Monterey Jack Ricotta Colby Mozzarella (not sticks) Romano Cream Cheese Muenster Swiss Edam

2 2 Cream Half-and-half Heavy Cream Sour Cream Light Cream Milk Buttermilk Evaporated Milk, canned Sweetened Condensed Milk, canned Buttermilk, dried powder Nonfat instant milk powder Whey Dairy Pasteurized Processed Products Kefir, plain Yogurt, plain, unflavored Eggs Chicken Goose Quail Duck Ostrich Fats Fats and Oils Butter Suet Vegetable Shortening Lard Tallow Oils Canola Olive Sesame Seed Castor Peanut Soybean Coconut Safflower Walnut Corn Sunflower

3 3 Fish and Shellfish Abalone Halibut Scallops Anchovy Herring Shad Basa Kingfish Shark Bass Lobster Shrimp Bluefish Mackerel Smelt Carp Mahi Mahi Snails, Escargot) Catfish Marlin Snapper Clams Mussels Squid Cod Ocean Perch Sturgeon Conch Octopus Sunfish Crabmeat Orange Roughy Swordfish Crappie Oysters Tilapia Crayfish Perch Trout Cuttlefish Pike Tuna Eel Pollock Turbot Flounder Rockfish Walleye Grouper Salmon White Fish Haddock Sardines Fish and Seafood Products Finnan Haddie Gefilte Fish Lutefisk Fresh Fruits Fruits Acai Berries Grapefruit Passion Fruits Apples Grapes, raisins Paw Paw Apricots Guavas Peaches Avocados Honeydew Pears Bananas Huckleberries Pepos Blackberries Jackfruit Persian melons Blueberries Jujubes Persimmons Boysenberries Kiwis Pineapples Breadfruit Kumquats Plantains Cantaloupe Lemons Plums, prunes Carob Limes Pomegranates Casaba Loganberries Quince

4 4 Cherries Longans Raspberries Choke Cherries Loquats Salmonberries Crabapples Lychee Starfruits Cranberries Mangoes Strawberries Currants Mulberries Tamarinds Dates Muskmelons Tangerines Elderberries Nectarines Tangelos Figs Olives Thimbleberries Gooseberries Oranges Watermelon Papayas Processed Fruits 100% Fruit Juices 100% Fruit Sauces Dried Fruits 100% Fruit Nectar Canned Fruits *CAUTION! Grains Avoid purchasing food from bulk bins as they are notorious for crosscontamination. While oats are naturally gluten-free, they are prone to cross contamination from field, transportation and food processing. Consume only certified gluten-free oats produced using purity protocols, grown in certified gluten-free fields, dedicated gluten-free transportation and food processing facilities. Most people with Celiac Disease can tolerate a small amount of certified gluten-free dry oats (about 1/2 per day). Amaranth Montina Sorghum, Jowar, Milo Buckwheat, Kasha *Oats Teff Corn Rice Wild Rice Millet

5 5 Leavening Agents Baking Soda, Bicarbonate of Soda Cream of Tartar Yeast, active dry, compressed Legumes (dry) Black beans Lentils, Dal Pinto Beans Blackeye peas, Navy Beans Small White Beans Cowpeas, Southern Peas, Yellow-eye Beans Chickpeas, Besan, Peanuts, Peanut Butter Soybeans, flour Channa, Garbanzo Beans, Romano Beans, flour Great Northern Beans Pigeon Peas Split Peas, flour Kidney Beans Legume Food Products Tofu, plain Meat Purchase unadulterated meats only. Avoid pre-seasoned and self-basting meats, meats with added juices or flavorings, and all processed meat products as these often contain added gluten. Alligator Frog Raccoon Antelope Goat Reindeer Bear Kangaroo Snake Beef Lamb Squirrel Bison Moose Turtle Buffalo Mutton Veal Camel Pork Venison Caribou Rabbit Wild Boar Elk

6 6 Variety Meats (from mentioned meat sources) Brains Liver Tongue Heart Sweetbreads Tripe (beef) Kidney Nuts and Seeds Acorns Cottonseeds, flour Pumpkin seeds Almonds, butter, flour Filberts, Hazelnuts Quinoa Brazil nuts Flaxseeds, flour, meal Sunflower seeds Cashews, butter Macadamias Walnuts Chia seeds Pecans Water Chestnuts Coconut, flour Pistachios Poultry and Fowl Purchase unadulterated poultry and fowl only. Avoid pre-seasoned, selfbasting, and poultry and fowl with added juices or flavorings, and all processed poultry and fowl products as these often contain added gluten. Chicken Grouse Rock Cornish Dove Guineas Quail Duck Ostrich Pigeon Emu Pheasant Turkey Goose Prairie Chicken Seasonings Black Pepper Salt (except flavored) Herbs Allspice Dill, seeds, weed Poppy Seeds Anise seeds Garlic, dried, Red Chiles, dried granulated, powder Basil Horseradish Red Pepper, crushed, pods Bay Leaves Juniper Berries Rosehips

7 7 Caraway seeds Lemon Peel, dried Rosemary Cayenne pepper Lemongrass Saffron Celery seeds Licorice Sage Chervil Marjoram Savory Chiles Mint Sesame Seeds Chives Mustard seeds (use gluten-free dry mustard Star Anise or mustard powder) Cilantro Onion, dried, powder Tarragon Coriander Orange Peel, dried Turmeric, Kurkuma Cumin Oregano Thyme Fennel seeds Parsley Spices Cardamom Cloves Mace Cinnamon Ginger Nutmeg Sugars Sweetening Agents Brown, light, dark Powdered, Sucrose Confectioner's Fructose Stevia White Invert Sugar Syrups Agave Golden Molasses Cane Honey Sorghum Corn Maple

8 8 Fresh Vegetables Vegetables Alfalfa sprouts Dandelion Parsnips Algae Eggplant Peas, green Artichoke Endive Peppers, hot, sweet Arugula Escarole Potatoes, flour, starch Asparagus Fennel Pumpkin Bamboo Shoots Garlic Radicchio Beans, green Jerusalem Artichoke Radishes, Daikon Bean sprouts Jicama Rhubarb Beets, roots and tops Kale Rutabaga Blackeye peas, Kelp Seaweed Cowpeas, Southern Peas, Yellow-pea Beans Bok Choy, Pac Choi Kohlrabi Shallots Broccoli, florets, stems Leeks Snow Peas and leaves Lettuce Sorrel Brussels sprouts Cabbage Lima Beans Soybeans Carrots Lotus Root Spinach Cauliflower Mung Bean Sprouts Squash, summer, winter Celery, leaves, roots, stalks Mushrooms Sweet Potatoes, Yams, flour Chard Mustard greens Taro, Dasheen, Tarro, flour Chicory Napa Cabbage Tomatillo Collards Okra Pods Tomatoes Corn Onions, Scallions Turnips, roots and greens Cucumber Parsley Watercress Yucca, flour Frozen and Canned Vegetables 100% Vegetable Juices Canned Vegetables Dried Vegetables 100% Vegetable Sauces

9 9 Vegetable Products Pickles Sauerkraut Thickening Agents Gums Acacia Gum Arabic Tragacanth Carob Bean Locust Bean Xanthum Guar Starches Arrowroot Flours (gluten-free) Tapioca, Cassava Cornstarch Potato starch Sago Flours Other Agar Irish Moss Miscellaneous Foods Chocolate, sweet, semisweet, Fruit Butters Pectin unsweetened Cocoa Powder Gelatin, dry powdered Tea (except flavored herbal teas) Coffee Jams Vinegar (except malt and imitation balsamic vinegars) Conserves Jellies Yeast, bakers Cream of Tartar Marmalade

10 10 DO NOT EAT! GLUTEN CONTAINING Processed Food Additives, Ingredients or Preservatives While most food additives, ingredients and preservatives are gluten-free, many pose potential health hazards especially to people with sensitive health conditions. Not all jurisdictions require full disclosure of ingredients in processed food products, personal care products, nutritional supplements, and over-the-counter and prescription medications. By choosing to monitor what you put in your mouth and on your skin, you can minimize your exposure to gluten. DO NOT EAT these GLUTEN CONTAINING processed food additives, ingredients and preservatives! Some of these contain gluten and others may contain gluten depending on the source they are derived from. For more information, contact the manufacturer. When in doubt, DO NOT EAT food you are not sure about! Abyssinian Hard Wheat Food Starch Rice Syrup Alcohol Frikeh Roquefort Cheese Artificial Colors Fu Roux Artificial Flavors Gelatinized Starch Rusk Atta Flour Germ Rye Baking Powder Glucose Syrup Seafood Analogs Barley Malt Gluten Seasonings Barley Gluten Stabilizers Seitan Barley Enzymes Graham Semolina Barley Flakes Graham Flour Semolina Triticum Barley Grass Granary Flour Shot Wheat Barley Groats Gravy Sirimi Barley Hordeum Vulgare Gravy Cubes Small Spelt Barley Malt Groats (barley, wheat) Smoke Flavor Béchamel Sauce Ground Spices Soba Noodles Beer HPP (hydrolyzed plant Soy Sauce protein) Beurre Manie HVP (hydrolyzed Soy Sauce Solids vegetable protein) Bleached Flour Hard Wheat Spelt Bleu Cheese Heeng Sprouted Wheat, Barley

11 11 Blue Cheese Hing Sphingolipids Bouillon Cubes Hordeum Vulgare Spices Extract Bran Hydrogenated Starch Spirits (gluten containing specific brands) Bread Flour Hydrolysate Stabilizers Brewer's yeast Hydrolyzed Wheat Starch Protein Bromated Flour Hydroxypropylated Starch Stearyldimoniumhydroxypropyl Hydrolyzed Wheat Protein Broth Brown Flour Hydroxypropyltrimonium Stock Cubes Hydrolyzed Wheat Strong Flour Protein Brown Rice Syrup Imitation Seafood Suet Bulgur Kamut Suet in Packets Bulgur Wheat Kecap Manis TVP (textured vegetable protein) Caramel Color Ketjap Manis Tabbouleh, Tabouli Caramel Flavor Kluski Pasta Teriyaki Sauce Cereal Binders MSG (monosodium Timopheevi Wheat glutamate) Cereal Fillers Macha Wheat Tocopherols Chilton Maida Triticale X triticosecale Citric Acid Malt Triticum Vulgare Flour Lipids Club Wheat Malt Extract Triticum Vulgare Germ Extract Common Wheat Malt Flavoring Triticum Vulgare Germ Oil Cookie Crumbs Malt Syrup Udon Cookie Dough Malt Vinegar Udon Noodles Cookie Dough Pieces Malted Barley Flour Unbleached Flour Couscous Malted Milk Vavilovi Wheat Crabstick Maltodextrin (wheat or Vegetable Broth corn derivative) Criped Rice Maltose Vegetable Gum Clarifying Agents Matza, Matzah, Matzo, Vegetable Protein Matzo Semolina Dextrimaltose Meripro 711 Vegetable Starch

12 12 Dextrin Mir Veloute Sauce Dextrose Miso Vital Wheat Gluten Dinkle Modified Food Starch Vitamins Disodium Natural Color Wheat, Abyssinian Hard Wheatgermamido Peg-2 Sulfosuccinate Durum Wheat Natural Flavor Wheat Amino Acids Edible Coatings Natural Juices Wheat Bran Edible Films Nishasta Wheat Bran Extract Edible Starch Non-dairy Creamer Wheat, Bulgur Einkorn Oat Bran Wheat Durum Triticum Emmer Oat Fiber Wheat Germ Emulsifier Oat Gum Wheat Germ Extract Enriched Bleached Flour Oat Syrup Wheat Germ Glycerides Enriched Bleached Oats Wheat Germ Oil Wheat Flour Enzymes Oatrim Wheat Germamidopropyldimonium Hydroxypropyl Hydrolyzed Wheat Protein Espagnole Sauce Olestra Wheat Grass Excipients Oriental Wheat Wheat Nuts Extenders and Binders Orzo Pasta Wheat Protein Fat Replacer Pasta Wheat Triticum Aestivum Farik Pearl Barley Wheat Triticum Monococcum Farina Persian Wheat Wheat Starch Farina Fillers Perungayam Whey Sodium Caseinate Farina Graham Polish Wheat White Pepper Farro Poulard Wheat Whole Meal Flour Filler Pregelatinized Starch Wild Einkorn Flavoring Protein Hydrolysates Wild Emmer Flour Rice Malt

13 13 Recommended Reading How to Go Gluten Free by Cat McMahon, Gluten Free Homemade Newsletter, January 12, 2018 What is a Gluten Free Diet? by Cat McMahon, Gluten Free Homemade Newsletter, February 8, 2018 Low Budget Cooking Tips by Cat McMahon, Gluten Free Homemade Newsletter, April 6, 2016 Gluten Free Diet: The Definitive Resource Guide by Shelly Case, RD, Case Nutrition Kids with Celiac Disease: A Family Guide by Dian Korn, Woodbine House