List of Gluten-Free Foods and Snacks (Plus Hidden Gluten)

Quick answer

Fresh whole foods are safe; read labels on anything processed

Naturally gluten-free foods include fresh fruit and vegetables, meat, fish, eggs, dairy, legumes, nuts, seeds, rice, maize, quinoa, buckwheat, millet, potatoes and oils. Gluten is found in wheat (including spelt, kamut, semolina, couscous, bulgur, farro), barley, rye and sometimes oats through contamination. Hidden gluten occurs in soy sauce, sauces and gravies, soups, stock cubes, processed meats, malt, beer, ready meals, batter and breadcrumbs, and some medicines and cosmetics. Gluten-free snacks include fruit, nuts, popcorn, rice cakes, hummus with vegetables, cheese, yoghurt, corn tortilla chips and certified gluten-free bars. In the EU, UK and US “gluten-free” means under 20 parts per million. Get tested for coeliac disease before starting a gluten-free diet, since tests need gluten in your diet.

Important. Do not start a gluten-free diet before being tested if you suspect coeliac disease. Chronic diarrhoea, weight loss, anaemia, severe fatigue, mouth ulcers, a blistering itchy rash or growth problems in children need medical assessment. Accidental gluten exposure in coeliac disease can cause symptoms and gut damage even in small amounts.

Who needs gluten-free foods?

People with coeliac disease, dermatitis herpetiformis, wheat allergy and non-coeliac gluten sensitivity need to avoid gluten. A gluten-free diet is not healthier for everyone else, and processed gluten-free products can be higher in sugar and fat. See gluten-free meal plan and arroz y gluten (Spanish).

Naturally gluten-free foods

Fruit and vegetables: all fresh, frozen and plain canned.
Meat, poultry and fish: fresh and plain frozen (not breaded or marinated unless labelled).
Eggs.
Dairy: milk, plain yoghurt, butter, most cheeses (check flavoured and processed).
Legumes: beans, lentils, chickpeas, peas, soy.
Nuts and seeds (plain).
Grains and starches: rice, maize (corn), polenta, quinoa, buckwheat, millet, amaranth, teff, sorghum, potatoes, sweet potatoes, tapioca, arrowroot.
Fats and oils: olive oil, other plain oils, butter.
Others: herbs, pure spices, honey, vinegar (except malt vinegar), wine and spirits, cider, coffee, tea.

Foods that contain gluten

Wheat in all forms: bread, rolls, pasta, couscous, semolina, bulgur, spelt, kamut, farro, freekeh, seitan.
Barley (including malt, malt vinegar and malted drinks) and rye.
Beer, lager and ale (unless labelled gluten-free).
Baked goods: cakes, biscuits, pastries, pizza bases, pancakes and wraps.
Breaded and battered foods: fish fingers, nuggets, tempura.
Most breakfast cereals, granola and muesli.
Oats unless certified gluten-free.

Hidden sources of gluten

Soy sauce and teriyaki; choose tamari labelled gluten-free.
Gravies, sauces, salad dressings, marinades and stock cubes.
Soups and ready meals thickened with flour.
Processed meats, sausages and burgers with fillers.
Seasoning mixes and spice blends.
Imitation crab, some crisps and flavoured snacks.
Chocolate bars with biscuit or malt; some sweets and ice cream.
Medicines, supplements and lip products; ask your pharmacist.
Communion wafers and play dough (for children with coeliac disease).

Gluten-free snack ideas

Fresh fruit, berries, dried fruit without additives.
Raw vegetables with hummus or guacamole.
Plain nuts and seeds, trail mix without pretzels.
Air-popped popcorn and corn tortilla chips.
Rice cakes with nut butter or cheese.
Yoghurt with fruit; cheese slices and cubes.
Hard-boiled eggs; roasted chickpeas.
Certified gluten-free bars and crackers.

Reading labels

Look for the “gluten-free” statement (under 20 ppm in the EU, UK and US).
Check for wheat, barley, rye, malt and oats in the ingredients; in the EU and UK they are highlighted.
“May contain” statements indicate cross-contact risk; coeliac associations advise on their interpretation.
Certified products with a crossed-grain symbol are reliable.
Re-read labels regularly; recipes change.
Plain, unprocessed foods are safest.

Avoiding cross-contamination

Use a separate toaster or toaster bags and separate butter, jam and spread jars.
Clean boards, utensils and pans thoroughly; use separate colanders.
Cook gluten-free pasta in fresh water.
Avoid shared fryers and grills.
Store gluten-free foods in sealed containers on higher shelves.
Inform restaurants about coeliac disease and ask about preparation.
Wash hands after handling gluten-containing foods.

Get tested before cutting gluten

Blood tests for coeliac disease are reliable only while you are eating gluten (usually at least one slice of bread or equivalent daily for 6 weeks). Starting a gluten-free diet first can give a false negative and delay diagnosis. Diagnosis is confirmed by a clinician, sometimes with a small bowel biopsy. Relatives of people with coeliac disease and people with type 1 diabetes or autoimmune thyroid disease have higher risk.

When to seek advice

Chronic diarrhoea, bloating, weight loss, anaemia or fatigue.
A first-degree relative with coeliac disease.
Type 1 diabetes, autoimmune thyroid disease or Down syndrome.
Symptoms persisting on a gluten-free diet.
Children with poor growth or delayed puberty.
Before starting a gluten-free diet.

Three common situations

A person newly diagnosed with coeliac disease: build meals on naturally gluten-free foods and see a dietitian.

Someone who plans to “try gluten-free” for bloating: get tested first and keep eating gluten until the result.

A person still having symptoms on a gluten-free diet: check for hidden gluten and cross-contamination.

A simple gluten-free day

Breakfast: scrambled eggs with tomato and avocado, or plain yoghurt with berries and certified gluten-free oats.
Lunch: grilled chicken, rice and roasted vegetables, or a lentil and vegetable soup.
Snack: fruit and a handful of nuts, or rice cakes with nut butter.
Dinner: baked fish with potatoes and green beans, or a beef and vegetable stir-fry with rice noodles and gluten-free tamari.
Check every packaged item for gluten-containing ingredients and cross-contact warnings.

Eating gluten-free away from home

Plan ahead by looking up restaurants with gluten-free menus, calling ahead, carrying snacks and learning key phrases if you travel abroad. Ask how food is prepared, whether it is fried in shared oil, whether sauces and soups contain flour, and whether staff understand cross-contact. Simple grilled meat, fish, rice, potatoes and salads with oil and lemon are usually the safest choices. Coeliac associations publish translation cards and restaurant lists that make travel and dining out easier and safer.

Key points to remember

Most fresh whole foods are naturally gluten-free. Avoid wheat, barley, rye and uncertified oats, read labels for hidden gluten and prevent cross-contamination. Test before cutting gluten. Our nutrition team can guide a gluten-free diet.

This guide is for general information and does not replace an assessment by your own doctor or dietitian.

Questions about gluten-free foods

These answers are general information and do not replace an examination or individual medical advice.

What foods are naturally gluten-free?

Fruit, vegetables, meat, fish, eggs, dairy, legumes, nuts, rice, maize, quinoa and potatoes.

Are oats gluten-free?

Oats are naturally gluten-free but often contaminated; choose certified gluten-free oats.

Is soy sauce gluten-free?

Regular soy sauce contains wheat; choose tamari labelled gluten-free.

What does “gluten-free” on a label mean?

Less than 20 parts per million of gluten.

Should I test before going gluten-free?

Yes, because tests need gluten in your diet.

What snacks are gluten-free?

Fruit, nuts, popcorn, rice cakes, hummus with vegetables, yoghurt and cheese.

Sources

This guide is for general information and does not replace medical advice. How a problem is diagnosed and treated depends on your examination and medical history. If you think you have an emergency, contact your local emergency services.