Comprehensive Gluten-Free Food List: Downloadable PDF for Easy Reference


On a gluten-free diet, you don’t eat any foods that have gluten, which is a protein found in wheat, barley, rye, and foods made from these grains. Whether you have celiac disease, are sensitive to gluten, or just want to live a gluten-free life, this long list of gluten-free foods will help you find your way around the world of gluten-free eating. As you learn about all the great gluten-free foods out there, try to eat in a way that is both varied and healthy.

Gluten-Free food list pdf: Download

gluten free food list pdf

Gluten-Free Grains and starches:

  • Some grains that are naturally gluten-free include:
    • Amaranth
    • Arrowroot
    • Buckwheat
    • Corn
    • Millet
    • Quinoa
    • Rice
    • Sorghum
    • Teff
  • Some gluten-free flours include:
    • Rice flour
    • Corn flour
    • Potato flour
    • Tapioca flour
  1. Rice (all varieties): White, brown, black, red, and wild rice.
  2. Corn and Cornmeal: Whole corn, corn flour, and corn tortillas.
  3. Quinoa: A nutrient-rich pseudo-grain with a complete protein profile.
  4. Millet: A versatile grain with a mild flavor, ideal for porridge or pilafs.
  5. Buckwheat: Despite the name, buckwheat is gluten-free and excellent for pancakes and porridge.
  6. Amaranth: A nutritious grain-like seed perfect for salads and porridge.
  7. Oats (labeled gluten-free): Certified gluten-free oats are safe for most people with celiac disease. Check for cross-contamination with gluten during processing.


Gluten-Free Starches:

  1. Potatoes: Enjoy mashed, roasted, or as crispy fries.
  2. Sweet Potatoes: A nutritious and sweet alternative to regular potatoes.
  3. Tapioca: Used as a thickening agent or in gluten-free baking.
  4. Arrowroot: Another versatile starch used in thickening sauces and soups.
  5. Cassava (Yuca): A root vegetable used in various international cuisines.


Gluten-Free Legumes:

  1. Lentils: Packed with protein, fiber, and essential nutrients.
  2. Chickpeas (Garbanzo Beans): Used in hummus, salads, and stews.
  3. Black Beans: Perfect for soups, tacos, and salads.
  4. Kidney Beans: Great for chili and hearty dishes.
  5. Navy Beans: Often used in baked dishes and soups.

Gluten-Free Proteins:

  1. Eggs: A versatile and nutritious source of protein.
  2. Fresh Meat and Poultry: Unprocessed cuts of beef, chicken, pork, and lamb are gluten-free.
  3. Fresh Fish and Seafood: Enjoy a variety of fish and seafood without gluten.
  4. Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds, and more are gluten-free and nutritious.
  5. Legume-Based Proteins: Tofu, tempeh, and edamame are excellent plant-based protein sources.

Gluten-Free Dairy and Dairy Alternatives:

  1. Milk (lactose-free if needed): Cow’s milk and lactose-free alternatives are gluten-free.
  2. Yogurt (plain, unflavored): Check for added flavors or toppings that may contain gluten.
  3. Cheese: Most natural cheeses are gluten-free, but always check flavored or processed varieties.
  4. Dairy-Free Alternatives: Almond milk, coconut milk, soy milk, and rice milk are gluten-free.

Gluten-Free Fruits and Vegetables:

  1. All Fresh Fruits: Apples, bananas, oranges, berries, and more.
  2. All Fresh Vegetables: Leafy greens, carrots, broccoli, tomatoes, and more.
  3. Canned and Frozen Fruits/Vegetables: Check for additives and seasonings that may contain gluten.

Gluten-Free Condiments and Flavorings:

  1. Olive Oil and Coconut Oil: Healthy fats for cooking and dressings.
  2. Herbs and Spices: All pure herbs and spices are naturally gluten-free.
  3. Vinegar: Most vinegars are gluten-free, including balsamic and apple cider vinegar.
  4. Gluten-Free Soy Sauce and Tamari: Look for gluten-free options in stores.
  5. Mustard: Plain mustard is usually gluten-free.
  6. Salsa: Fresh salsa is typically gluten-free.

Gluten-Free Snacks and Treats:

  1. Popcorn: Enjoy plain or seasoned with gluten-free flavorings.
  2. Rice Cakes: A light and crunchy gluten-free snack.
  3. Gluten-Free Pretzels and Crackers: Look for certified gluten-free varieties.
  4. Fruit and Nut Bars: Check for gluten-containing ingredients in certain brands.
  5. Dark Chocolate: Pure dark chocolate is usually gluten-free.

Gluten-Free Grains, Flours, and Baking Ingredients:

  1. Gluten-Free Flour Blends: Look for blends made from rice, tapioca, and potato starch.
  2. Almond Flour: A nutrient-rich alternative for baking.
  3. Coconut Flour: A unique and gluten-free baking option.
  4. Gluten-Free Baking Powder and Baking Soda: Essential leavening agents.
  5. Xanthan Gum and Guar Gum: Used as binding agents in gluten-free baking.

Gluten-Free Beverages:

  1. Water: Pure water is always gluten-free.
  2. Coffee and Tea: Unflavored coffee and tea are gluten-free.
  3. Fruit Juices: Natural fruit juices without added ingredients are gluten-free.
  4. Soft Drinks: Many sodas and colas are gluten-free, but check labels for specific brands.

Gluten-Free Desserts:

  1. Flourless Cakes and Cookies: Enjoy decadent desserts without gluten.
  2. Gluten-Free Pies and Crusts: Choose gluten-free crusts or make your own.
  3. Ice Cream: Many ice creams are gluten-free, but check for mix-ins and toppings.

Gluten-Free Ready-Made Products:

  1. Gluten-Free Bread and Pastas: Look for certified gluten-free options in stores.
  2. Gluten-Free Cereals: Many cereals are available in gluten-free varieties.
  3. Gluten-Free Snack Bars: Check for gluten-free labels on snack bars.

Note: The gluten-free food list is very long and is meant to help people make better food choices. It has a lot of information about gluten-free foods, from grains and proteins to cheese and seasonings. The list shows how important it is to read food labels and pick whole, natural foods. It can be a helpful guide for people who are trying to eat gluten-free, helping them to live a gluten-free life that is varied and healthy.

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