Which Foods Have Gluten?

Does Wheat-Free Mean Gluten-Free?

No, not necessarily. Because gluten is found in other grains besides wheat, wheat-free does not automatically mean gluten-free.

Is Pasta Gluten-Free?

Traditional pasta is made with wheat flour or semolina flour, both of which are not gluten-free. This includes couscous, orzo, spaghetti, gnocchi and other shapes. But the good news is that any kind of pasta made from rice, corn, quinoa and beans is gluten-free.

Is Flour Gluten-Free?

Is white flour gluten-free? – Flour made from wheat, rye or barley is not gluten-free. But flours made from gluten-free grains are safe.

Is rice flour gluten-free? – Yes, rice flour is gluten-free. This includes brown rice flour, sweet rice flour and white rice flour. For those with Celiac disease or severe gluten sensitivity, allergy or intolerance look for certified gluten-free.

Is buckwheat flour gluten-free? – Yes! Despite it’s misleading name, buckwheat is not related to wheat and is gluten-free.

Is almond flour gluten-free? – Yes, almond flour is gluten-free. Since almonds are not a grain, its flour is safe for those on a gluten-free diet.

Which grains are gluten-free? – Rice, millet, sorghum, buckwheat (not related to wheat), corn, teff, amaranth, quinoa. For more information on gluten-free grains check out my post Gluten-Free Grains.

Are Grains Gluten-Free?

Which grains have gluten? – Wheat, rye, barley, spelt, kamut, einkorn, durum wheat (semolina), triticale, farro and emmer.

Is rice gluten-free? – Yes! Rice is gluten-free. This includes long grain, brown rice, wild rice, arborio, basmati and jasmine. This also incudes glutinous rice!

Is corn gluten-free? – Yes, corn, popcorn, corn starch, corn flour, grits and polenta are all gluten-free. Buy gf certified to be sure there are no cross contamination issues.

Is corn-meal gluten-free? – Yes. corn meal is made just from corn. If you are highly sensitive, intolerant or allergic to gluten, find a brand that is labeled (certified recommended) gluten-free as contamination can occur when milling.

Are oats gluten-free? – Yes, oats are gluten-free. This includes rolled oats, steel cut oats, oat flour, whole grain and old fashioned oats. But oats are often contaminated with wheat during growing and manufacturing. So for very sensitive individuals, like those with Celiac Disease, oats may not be safe. Purity protocol oats are the safest option. They are closely monitored from growing, to processing and packaging to assure that they are gluten-free.

Is bran gluten-free? – The bran is the hard outer covering of grains. Wheat is the most common form of bran. So bran is gluten-free only if it comes from a gluten-free grain like rice.

Are Rice Krispies Gluten-Free?

No. Even though the main ingredient is rice, Kellogg’s Rice Krispies are sweetened with malt flavor which comes from barley. Barley is not gluten-free. There are similar crispy rice cereals available that are gluten-free.

Are Corn Flakes Gluten-Free?

No, just like Rice Krispies, Kellogg’s Corn Flakes are not gluten-free. This cereal is also sweetened with malt flavor (barley). Look for other brands of corn flakes for gluten-free options.

Is Risotto Gluten-Free?

Yes. Risotto is made from arborio rice and fas no flour. The starchiness of the rice is what makes it thick and creamy.

Is Fried Rice Gluten-Free?

Fried rice is made with soy sauce which contains wheat. So fried-rice is not gluten-free unless made with a gluten-free soy sauce or tamari.

Is Bread Gluten-Free?

Traditionally, bread is made with wheat flour so it is not gluten-free. But happily, bread can be made with many different types of flour. Breads made with gluten-free flour are OK!

Is sourdough bread gluten-free? – Unless it is specifically marked gluten-free, sourdough bread is NOT gluten-free.

Is Ezekiel bread gluten-free? – No, and even the some of the “flourless” breads contain wheat, barley and other grains with gluten.

Is Alcohol Gluten-Free?

Is liquor gluten-free? – Yes. liquor is gluten-free. This includes liquors made with wheat, rye and barley. This is because gluten does not survive the distillation process. So whiskey (yes, Jack Daniels!), bourbon, scotch, vodka, gin and other alcohol.

Is beer gluten-free? – There are gluten-free beers available, but most traditional beer is made with barley. Since barley has gluten, beer is not gluten-free.

Is bourbon gluten-free? – Yes, bourbon, which is made with corn, is gluten-free.

Are Beans Gluten-Free?

Yes, beans are gluten-free. Beans are legumes and gluten is found only in grains. This includes some brands of baked beans which are thickened with corn starch or corn flour.

Are chickpeas gluten-free? – Yes! Since chickpeas are a legume, they are gluten-free.

Are black beans gluten-free? – Yes! Also part of the legume family, not grains, black beans are gluten-free.

Are Potatoes Gluten-Free?

Yes potatoes are gluten-free, This includes russet, red and yellow potatoes, sweet potatoes and yams. But take caution when eating French fries from restaurants as they may be fried in the same oil as foods with gluten.

Are Spices Gluten-Free?

The simple answer is yes! Unfortunately some spice mixes contain ingredients with gluten, like wheat starch (prevents caking). So always check the label. Manufacturing can also result in cross contamination with gluten. The safest way to use spices is to use certified gluten-free spices. Spicely Organics is an excellent option.

Are Nuts Gluten-Free?

Yes, nuts are gluten-free. This includes pistachios, almonds, cashews, walnuts, pecans, hazelnuts and nut flours.

Are Peanuts gluten-free? – Yes, peanuts are gluten-free. They are part of the legume family, not grains, so they have no gluten!

Baking Ingredients

Is vanilla gluten-free? – Yes vanilla beans, vanilla extract and vanilla bean paste are all gluten-free.

Is chocolate gluten-free? – Yes, chocolate is gluten-free! This also includes white chocolate. Chocolate bars and candies that contain add-ins can contain gluten. So always read the label.

Is Vinegar Gluten-Free?

Red and white wine vinegars, rice vinegar, apple cider and champagne vinegars are all gluten-free.

Is malt vinegar gluten-free? Malt vinegar is made with barley, so it is not gluten-free.

Is balsamic vinegar gluten-free? – Yes. balsamic vinegar is made from grapes and is gluten-free.

Are Nut Butters Gluten-Free?

Is peanut butter gluten-free? – Yes! Peanut butter is gluten-free since it’s made only with peanuts and sometimes palm oil.

Is almond butter gluten-free? – Yes, almond butter is made with almonds which are gluten-fre.

Is tahini gluten-free? – Yes, tahini is made only from sesame seeds so it has no gluten.

What Are Some Prepared Foods That Have Gluten?

Imitation krab, breakfast cereals sweetened with malt flavor, malt syrup or malt extract syrup (barley), baking sprays, Red Vines, Twizzlers, cream soups, bouillon cubes and some brands of mustard.

Is Cheese Gluten-Free?

Yes, cheese is gluten-free! This includes cream cheese, feta, ricotta, goat, cheddar etc. One questionable issue is with blue cheese and brie. Some of the mold spores found in blue and brie cheeses may be grown on wheat. But a 2009 study by the Canadian Celiac Association showed no detectable gluten.

Some brands of cottage cheese may contain wheat starch or modified starch from wheat, so always read the label.

What is gluten?