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  • Scott Adams
    Scott Adams

    By Scott Adams •

    Safe Gluten-Free Food List (Safe Ingredients)

    Reviewed and edited by a celiac disease expert.

    This list focuses on safe gluten-free foods and ingredients within the USA and Canada.

    Safe Gluten-Free Food List (Safe Ingredients) - Image: CC--Alex Kaiser
    Caption: Image: CC--Alex Kaiser

    Celiac.com's safe food and ingredient list has been compiled and maintained for nearly 25 years. We keep the list updated with any additions or changes. Feel free to comment below if you believe something should be added to it.

    A
    Acacia Gum
    Acesulfame K
    Acesulfame Potassium
    Acetanisole
    Acetophenone
    Acorn Quercus
    Adipic Acid
    Adzuki Bean
    Acacia Gum
    Agar
    Agave
    Ajinomoto (msg)
    Albumen
    Alcohol (Distilled Spirits)
    Alfalfa
    Algae
    Algin
    Alginic Acid
    Alginate
    Alkalized Cocoa
    Allicin
    Almond Nut
    Alpha-amylase
    Alpha-lactalbumin
    Aluminum
    Amaranth
    Ambergris
    Ammonium Hydroxide
    Ammonium Phosphate
    Ammonium Sulphate
    Amylose
    Amylopectin
    Annatto
    Annatto Color
    Apple Cider Vinegar
    Arabic Gum
    Arrowroot
    Artichokes
    Artificial Butter Flavor
    Artificial Flavoring
    Artificial Flavors
    Artocarpus Altilis (breadfruit)
    Ascorbic Acid
    Aspartame (can cause IBS symptoms)
    Aspartic Acid
    Aspic
    Astragalus Gummifer
    Atadwe (tigernut)
    Avena Sativia (Oats3)
    Avena Sativia Extract (from Oats3)
    Avidin
    Azodicarbonamide

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     B
    Bajra (pearl millet)
    Bajra flour (pearl millet flour)
    Baking Soda
    Balsamic Vinegar
    Beeswax
    Beans
    Bean, Adzuki
    Bean, Hyacinth
    Bean, Lentil
    Bean, Mung
    Bean Romano (Chickpea)
    Bean Tepary
    Benzoic acid
    Besan (Chickpea)
    Beta Glucan (from Oats)
    Betaine
    Beta Carotene
    BHA
    BHT
    Bicarbonate of Soda
    Biotin
    Blue Cheese
    Breadfruit (artocarpus altilis)
    Brown Sugar
    Buckwheat
    Butter (check additives)
    Butylated Hydroxyanisole
    Butyl Compounds

    C
    Calcium Acetate
    Calcium Carbonate
    Calcium Caseinate
    Calcium Chloride
    Calcium Disodium
    Calcium Glutamate (E 623) - msg
    Calcium Hydroxide
    Calcium Lactate
    Calcium Laurate
    Calcium Pantothenate
    Calcium Phosphate
    Calcium Propionate
    Calcium Silicate
    Calcium Sorbate
    Calcium Stearoyl Lactylate
    Calcium Stearate
    Calcium Sulfate
    Calrose
    Camphor
    Cane Sugar
    Cane Vinegar
    Canola (Rapeseed)
    Canola Oil (Rapeseed Oil)
    Caprylic Acid
    Carbonated Water
    Carboxymethyl Cellulose
    Caramel Color
    Caramel Flavoring
    Carmine
    Carnauba Wax
    Carob Bean
    Carob Bean Gum
    Carob Flour
    Carrageenan (E 407) - msg
    Carrageenan Chondrus Crispus
    Casein
    Cassava Manihot Esculenta
    Castor Oil
    Catalase
    Cellulose1
    Cellulose Ether
    Cellulose Gum
    Cetyl Alcohol
    Cetyl Stearyl Alcohol
    Champagne Vinegar
    Channa (Chickpea)
    Chana Flour (Chickpea Flour)
    Cheeses - (most, but check ingredients)
    Chestnuts
    Chickpea
    Chlorella
    Chocolate Liquor
    Choline Chloride
    Chromium Citrate
    Chufa (tigernut)
    Chymosin
    Citric Acid
    Citrus Red No. 2
    Cochineal
    Cocoa
    Cocoa Butter
    Coconut
    Coconut Vinegar
    Collagen
    Colloidal Silicon Dioxide
    Confectioner's Glaze
    Copernicia Cerifera
    Copper Sulphate
    Corn
    Corn Gluten
    Corn Masa Flour
    Corn Meal
    Corn Flour
    Corn Starch
    Corn Sugar
    Corn Sugar Vinegar
    Corn Syrup
    Corn Syrup Solids
    Corn Swetener
    Corn Vinegar
    Corn Zein
    Cortisone
    Cotton Seed
    Cotton Seed Oil
    Cowitch
    Cowpea
    Cream of Tartar
    Croscarmellose Sodium
    Crospovidone
    Curds
    Cyanocobalamin
    Cyperus esculentus (tigernut)
    Cysteine, L

    D
    Dal (Lentils)
    D-Alpha-tocopherol
    Dasheen Flour (Taro)
    Dates
    D-Calcium Pantothenate
    Delactosed Whey
    Demineralized Whey
    Desamidocollagen
    Dextran
    Dextrin
    Dextrimaltose
    Dextrose
    Diglycerides
    Dioctyl Sodium
    Dioctyl Sodium Solfosuccinate
    Dipotassium Phosphate
    Disodium Guanylate
    Disodium Inosinate
    Disodium Phosphate
    Distilled Alcohols
    Distilled Vinegar
    Distilled White Vinegar
    Docusate Sodium
    Dutch Processed Cocoa

    E
    Earth Almond (tigernut)
    EDTA (Ethylenediaminetetraacetic Acid)
    Eggs
    Egg Yolks
    Elastin
    Erythritol
    Ester Gum
    Ethyl Alcohol
    Ethylenediaminetetraacetic Acid
    Ethyl Maltol
    Ethyl Vanillin
    Expeller Pressed Canola Oil

    F
    FD&C Blue No. 1 Dye
    FD&C Blue No. 1 Lake
    FD&C Blue No. 2 Dye
    FD&C Blue No. 2 Lake
    FD&C Green No. 3 Dye
    FD&C Green No. 3 Lake
    FD&C Red No. 3 Dye
    FD&C Red No. 40 Dye
    FD&C Red No. 40 Lake
    FD&C Yellow No. 5 Dye
    FD&C Yellow No. 6 Dye
    FD&C Yellow No. 6 Lake
    Ferric Orthophosphate
    Ferrous Gluconate
    Ferrous Fumerate
    Ferrous Lactate
    Ferrous Sulfate
    Fish (fresh)
    Flaked Rice
    Flax
    Folacin
    Folate
    Flavoring
    Flavoring Extracts
    Folic Acid-Folacin
    Fonio (millet)
    Food Starch
    Food Starch Modified
    Formaldehyde
    Fructose
    Fruit (including dried)
    Fruit Vinegar
    Fumaric Acid

    G
    Galactose
    Garbanzo Beans
    Gelatin
    Glucoamylase
    Gluconolactone
    Glucose
    Glucose Syrup
    Glutamate (E 620) - msg
    Glutamic acid (E 620) - msg
    Glutamine (amino acid)
    Glutinous Rice
    Glutinous Rice Flour
    Glycerides
    Glycerin
    Glycerol Monooleate
    Glycol Monosterate
    Glycol
    Glycolic acid
    Gram flour (chick peas)
    Grape Skin Extract
    Grits, Corn
    Guar Gum
    Gum Acacia
    Gum Arabic
    Gum Base
    Gum Tragacanth

    H
    Hemp
    Hemp Seeds
    Herbs
    Herb Vinegar
    Hexanedioic Acid
    High Fructose Corn Syrup
    Hominy
    Honey
    Hops
    Horseradish (Pure)
    HPP
    HVP
    Hyacinth Bean
    Hydrogen Peroxide
    Hydrogenated Vegetable Oil
    Hydrolyzed Caseinate
    Hydrolyzed Meat Protein
    Hydrolyzed Plant Protein
    Hydrolyzed Protein
    Hydrolyzed Soy Protein
    Hydrolyzed Vegetable Protein
    Hydroxypropyl Cellulose
    Hydroxypropyl Methylcellulose
    Hypromellose

    I
    Illepe
    Iodine
    Inulin
    Invert Sugar
    Iron Ammonium Citrate
    Isinglass
    Isolated Soy Protein
    Isomalt

    J
    Job's Tears
    Jowar (Sorghum)

    K
    Karaya Gum
    Kasha (roasted buckwheat)
    Keratin
    K-Carmine Color
    K-Gelatin
    Koshihikari (rice)
    Kudzu
    Kudzu Root Starch

    L
    Lactalbumin Phosphate
    Lactase
    Lactic Acid
    Lactitol
    Lactose
    Lactulose
    Lanolin
    Lard
    L-cysteine
    Lecithin
    Lemon Grass
    Lentils
    Licorice
    Licorice Extract
    Lipase
    L-leucine
    L-lysine
    L-methionine
    Locust Bean Gum
    L-tryptophan

    M
    Magnesium Carbonate
    Magnesium Glutamate (E 625)
    Magnesium Hydroxide
    Magnesium Oxide
    Magnesium Stearate
    Maize
    Maize Waxy
    Malic Acid
    Maltitol
    Maltodextrin (except in pharmaceuticals)
    Maltitol 
    Maltol
    Maltose
    Manganese Sulfate
    Manioc
    Masa
    Masa Flour
    Masa Harina
    Meat (fresh)
    Medium Chain Triglycerides
    Menhaden Oil
    Methyl Cellulose2
    Microcrystalline Cellulose
    Micro-particulated Egg White Protein
    Milk
    Milk Protein Isolate
    Millet
    Milo (Sorghum)
    Mineral Oil
    Mineral Salts
    Mixed Tocopherols
    Modified Food Starch
    Modified Starch
    Molybdenum Amino Acid Chelate
    Monoammonium Glutamate (E 624) - msg
    Monocalcium Phosphate
    Monoglycerides
    Mono and Diglycerides
    Monopotassium Glutamate (E 622) - msg
    Monopotassium Phosphate
    Monosaccharides
    Monosodium Glutamate (E 621) - msg
    Monostearates
    MSG
    Mung Bean
    Musk
    Mustard Flour
    Myristic Acid

    N
    Natrium Glutamate (msg)
    Natural Flavoring
    Natural Flavors
    Natural Smoke Flavor
    Niacin-Niacinamide
    Neotame
    Niacin
    Niacinamide
    Nitrates
    Nitrous Oxide
    Non-fat Milk
    Nuts (except wheat, rye & barley)
    Nut, Acron
    Nut, Almond

    O
    Oats
    Oils and Fats
    Oleic Acid
    Oleoresin
    Olestra
    Oleyl Alcohol/Oil
    Orange B
    Oryzanol

    P
    Palmitic Acid
    Pantothenic Acid
    Papain
    Paprika
    Paraffin
    Patially Hydrogenated Cottonseed Oil
    Patially Hydrogenated Soybean Oil
    Peas
    Pea - Chick
    Pea - Cow
    Pea Flour
    Pea Starch
    Peanuts
    Peanut Flour
    Pearl Millet
    Pectin (E 440)
    Pectinase
    Peppermint Oil
    Peppers
    Pepsin
    Peru Balsam
    Petrolatum
    PGPR (Polyglycerol Polyricinoleate)
    Phenylalanine
    Phosphoric Acid
    Phosphoric Glycol
    Pigeon Peas
    Polenta
    Polydextrose
    Polyethylene Glycol
    Polyglycerol
    Polyglycerol Polyricinoleate (PGPR)
    Polysorbates
    Polysorbate 60
    Polysorbate 80
    Polyvinyl Alcohol
    Potassium Benzoate
    Potassium Caseinate
    Potassium Citrate
    Potassium Iodide
    Potassium Lactate
    Potassium Matabisulphite
    Potassium Sorbate
    Potatoes
    Potato Flour
    Potato Starch
    Povidone
    Prinus
    Pristane
    Propolis
    Propylene Glycol
    Propylene Glycol Monosterate
    Propyl Gallate
    Protease
    Psyllium
    Pyridoxine Hydrochloride

    Q
    Quinoa

    R
    Ragi
    Raisin Vinegar
    Rape
    Recaldent
    Reduced Iron
    Rennet
    Rennet Casein
    Resinous Glaze
    Reticulin
    Riboflavin
    Rice
    Rice (Enriched)
    Rice Flour
    Rice Starch
    Rice Syrup
    Rice Vinegar
    Ricinoleic Acid
    Romano Bean (chickpea)
    Rosematta
    Rosin
    Royal Jelly

    S
    Saccharin
    Saffron
    Sago
    Sago Palm
    Sago Flour
    Sago Starch
    Saifun (bean threads)
    Salt
    Seaweed
    Seeds (except wheat, rye & barley)
    Seed - Sesame
    Seed - Sunflower
    Shea
    Sherry Vinegar
    Silicon Dioxide
    Simethicone
    Smoke Flavoring
    Soba (be sure its 100% buckwheat)
    Sodium Acid Pyrophosphate
    Sodium Acetate
    Sodium Alginate
    Sodium Ascorbate
    Sodium Benzoate
    Sodium Caseinate (msg)
    Sodium Citrate
    Sodium Erythrobate
    Sodium Hexametaphosphate
    Sodium Hydrogen Glutamate (msg)
    Sodium Lactate
    Sodium Lauryl Sulfate
    Sodium Metabisulphite
    Sodium Nitrate
    Sodium Phosphate
    Sodium Polyphosphate
    Sodium Silaco Aluminate
    Sodium Stearyl Fumarate
    Sodium Stearoyl Lactylate
    Sodium Sulphite
    Sodium Stannate
    Sodium Tripolyphosphate
    Sorbic Acid
    Sorbitan Monostearate
    Sorbitol-Mannitol (can cause IBS symptoms)
    Sorghum
    Sorghum Flour
    Soy
    Soybean
    Soy Lecithin
    Soy Protein
    Soy Protein Concentrate
    Soy Protein Isolate
    Spices (pure)
    Spirits (Specific Types)
    Spirit Vinegar
    Starch (the single word ingredient is, by law, cornstarch)
    Stearates
    Stearamide
    Stearamine
    Stearic Acid
    Stearyl Lactate
    Stevia
    Subflower Seed
    Succotash (corn and beans)
    Sucralose
    Sucrose
    Sulfosuccinate
    Sulfites
    Sulfur Dioxide
    Sweet Chestnut Flour

    T
    Tagatose
    Tallow
    Tapioca
    Tapioca Flour
    Tapioca Starch
    Tara Gum
    Taro
    Tarro
    Tarrow Root
    Tartaric Acid
    Tartrazine
    TBHQ is Tetra or Tributylhydroquinone
    Tea
    Tea-Tree Oil
    Teff
    Teff Flour
    Tepary Bean
    Textured Soy Protein
    Textured Vegetable Protein
    Thiamin Hydrochloride
    Thiamine Mononitrate
    Thiamine Hydrochloride
    Titanium Dioxide
    Tofu (Soy Curd)
    Tolu Balsam
    Torula Yeast (msg)
    Tragacanth
    Tragacanth Gum
    Triacetin
    Tricalcium Phosphate
    Tri-Calcium Phosphate
    Trypsin
    Turmeric (Kurkuma)
    TVP
    Tyrosine

    U
    Urad/Urid Beans
    Urad/Urid Dal (peas) Vegetables
    Urad/Urid flour
    Urd

    V
    Vinegar (All except Malt)
    Vanilla Extract
    Vanilla Flavoring
    Vanillin
    Vetsin (msg)
    Vinegars (Specific Types - Except Malt Vinegar)
    Vitamin A (retinol)
    Vitamin A Palmitate
    Vitamin B1
    Vitamin B-12
    Vitamin B2
    Vitamin B6
    Vitamin D
    Vitamin E Acetate

    W
    Waxy Maize
    Whey
    Whey Protein
    Whey Protein Concentrate
    Whey Protein Isolate
    White Vinegar
    Wines
    Wine Vinegars (& Balsamic)
    Wild Rice

    X
    Xanthan Gum
    Xylitol

    Y
    Yam Flour
    Yeast (except brewer's yeast)
    Yeast Food (msg)
    Yeast Nutrient (msg)
    Yellow Nutsedge (tigernut)
    Yogurt (plain, unflavored)

    Z
    Zinc Oxide
    Zinc Proteinate
    Zinc Stearate
    Zinc Sulfate

    • 1) Cellulose is a carbohydrate polymer of D-glucose. It is the structural material of plants, such as wood in trees. It contains no gluten protein.
    • 2) Methyl cellulose is a chemically modified form of cellulose that makes a good substitute for gluten in rice-based breads, etc.

     


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    Recommended Comments



    Gloria L

    Hello, Can you verify the following ingredients? and if they are safe please add them to the list:

    Calcium laurate, croscarmellose sodium, docusate sodium, hydrogenated vegetable oil, hydroxypropyl cellulose, magnesium stearate, polyvinyl alcohol, simethicone, sodium stearyl fumarate, vanillin, zinc stearate.

    I was reading on Open Original Shared Link the following ingredients could be derived from wheat or barley and they are on your safe gluten free list, I'm a little confused: 

    Dextrin, dextrimaltose, maltodextrin. Thank you.

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    Scott Adams

    Our list is a USA food list, and you have linked to ingredients from a medications list. Medications may use different sources for their ingredients, or may be made in other countries, but if the foods are made in the USA those ingredients are gluten-free.

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    YayaRocks

    Hi! New to the site. Thank you for this list! Very helpful. 

    I have problems with carrageenan and I'm not alone. Europe had banned it in baby/infant formula but then they retracted and allow very small amounts. It is used a a thickening agent and is found in a lot of different dairy products and even some almond milks.  I find that I experience fewer issues when I add that to my NO LIST. Just sharing info in case anyone else is bothered and can't figure out what is it they are eating  that is causing them to suffer.

    https://www.scientificamerican.com/article/the-carrageenan-controversy/

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    Scott Adams

    Like other ingredients on this list, some can cause other digestive issues in some people, but carrageenan gum is still considered to be gluten-free.

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    Gluten-Hater
    On 10/21/2007 at 11:31 AM, Guest Elaine said:

    This site is a life saver for me. I have only been diagnosed with celiac disease since March 2007, and I am still trying to get familiar with the 'safe foods.' Thanks you so much.

    You can also get lists at Celiac-Sprue foundation . I have a bladder kidney actual infection and I’m wondering if I ate gluten accidentally or when I cheated 60 days ago did I allow me to get sick. I’m bed ridden, can’t afford holistic doctors not in touch with my original GI who diagnosed me. He says there’s nothing he can do and stay gluten free. It’s such a PITA! Anyway won’t cheat again . I’m in pain and I’m suffering. Have a nice week. Oh what if I ate something non gluten-free OR MY MEDS ARE NON gluten-free it goes on and on really ❤️‍🩹

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    Dubiel

    Thanks, I just joined and think I have a problem with celiac disease. I'm 80 and have dietary problems and three heart attacks. All caused by unhealthy diets.

    Joe

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    This is now closed for further comments

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    Scott Adams

    Scott Adams was diagnosed with celiac disease in 1994, and, due to the nearly total lack of information available at that time, was forced to become an expert on the disease in order to recover. In 1995 he launched the site that later became Celiac.com to help as many people as possible with celiac disease get diagnosed so they can begin to live happy, healthy gluten-free lives.  He is co-author of the book Cereal Killers, and founder and publisher of the (formerly paper) newsletter Journal of Gluten Sensitivity. In 1998 he founded The Gluten-Free Mall which he sold in 2014. Celiac.com does not sell any products, and is 100% advertiser supported.

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