A gluten free foods list

Firstly let me reassure you that the list of gluten free foods is longer (and healthier) than that on the taboo list!

Much of the food that is included in a "normal" diet nowadays is processed, junk food. If it is packaged in any way, check the ingredients to see if it is gluten free!

We have moved far from the hunter/gatherer diet of yesteryear. I wonder if the people that decided to originally grow wheat and grind it into flour could have ever thought what a big part it would play in the diet of the future. The following gluten free food list should help.

Everyday gluten free foods

• Fresh meat - not processed or coated in anything (not sausages)
• Fish and Shellfish
• Poultry and Game
• Vegetables - (list of seasonal vegetables)
• Potatoes (I mention these separately, as so many people have asked me if I can eat them!)
  
• Fresh herbs
• Fruit
• Dried fruit
• Nuts
• Eggs
• Cheese
• Cottage Cheese (not cheese spreads)
• Milk
• Dried Beans, peas and pulses
• Vegetable oils, sunflower oil, olive oil
• Almonds, ground or whole
• Rice, ground, long or short grain
• Rice cakes/crackers
• Rice flour (and other gluten free flours)
• Yeast, cream of tartar, bicarbonate of soda, (not some baking powders)
• Sugar
• Dried peppercorns
• Cornflour (from the maize plant)
• Tamari soy sauce
• Yoghurts
• Cider vinegar
• Wine vinegar
• Distilled vinegar
• Sago, tapioca
• Flax seed
• Tortillas
• Corn tacos
• Popcorn (check any coating though)
• Homemade soups (not roux based)
• Jelly (Jello)
• Jam, marmalade, honey, golden syrup, black treacle, molasses
• Tea, fruit juice, fruit squash (not barley water)
• Alcoholic drinks (not beer) in moderation of course
• Xanthan gum (replaces "elastic" quality of gluten)

Don't forget to check the list of allowable grains and starches

Another good place to check, if you live in the UK, is AllergyUK. They have a wheat/gluten alerts page for any products that have been recalled due to contamination.

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