Is It Gluten-Free?

Pure oats are naturally gluten-free, but most oatmeal is contaminated with wheat during processing. Only buy certified gluten-free oatmeal.

Yes, all plain rice is naturally gluten-free — white, brown, wild, basmati, jasmine, and sticky rice are all safe for celiacs.

No, traditional soy sauce contains wheat and is NOT gluten-free. Use tamari or coconut aminos instead.

Yes, all plain potatoes are naturally gluten-free. Russet, red, Yukon Gold, sweet potatoes, and fingerlings are all safe.

Yes, corn is naturally gluten-free. Fresh corn, cornmeal, corn flour, corn tortillas, popcorn, and grits are all safe.

Most plain, natural cheese is gluten-free. Watch out for processed cheese, beer-washed rinds, and cheese spreads that may contain wheat.

Pure chocolate (cocoa) is gluten-free, but many chocolate products contain wheat, barley malt, or are made on shared lines. Always check ingredients.

Plain potatoes are gluten-free, but most restaurant french fries are cooked in shared fryers with breaded items, causing cross-contamination.

Most plain bacon is gluten-free, but some brands use malt, wheat starch, or liquid smoke with barley. Always check the ingredients.

Yes, eggs are 100% naturally gluten-free. Chicken, duck, quail — all eggs are safe for celiacs in their natural form.

No, regular pasta is made from wheat flour and contains gluten. Use gluten-free pasta made from rice, corn, quinoa, or chickpea flour instead.

No, regular beer is made from barley and contains gluten. Drink dedicated gluten-free beer or hard cider instead.

No, regular bread is made from wheat flour and contains gluten. Many excellent gluten-free bread brands are available.

Yes, plain popcorn is 100% gluten-free. Corn is naturally free of gluten. Watch for flavored varieties and movie theater cross-contamination.

Most plain yogurt is naturally gluten-free. Watch for yogurts with granola, cookie pieces, or malt-based flavoring.

Yes, natural peanut butter is gluten-free. Peanuts are naturally free of gluten. Most major brands are safe — check flavored varieties.

Yes, pure coffee is naturally gluten-free. Plain coffee beans, ground coffee, and espresso are all safe for celiacs.

No, regular pizza crust is made from wheat flour and contains gluten. Many restaurants and brands now offer gluten-free pizza crusts.

Most plain ice cream flavors are gluten-free, but watch for cookie, brownie, cake, and cone pieces. Always check ingredients.

Most distilled vodka is considered gluten-free by the FDA, even when made from wheat. However, celiacs with extreme sensitivity may prefer potato or grape-based vodka.

Yes, plain butter is naturally gluten-free. Butter is made from cream and salt — no gluten. Watch for flavored butters with wheat additives.

Most mainstream cereals contain wheat, barley malt, or oats. Several dedicated GF cereal brands exist. Always check the ingredients carefully.

Yes, most ketchup is gluten-free. Major brands like Heinz, Hunt's, and French's are all safe for celiacs.

Most yellow mustard is gluten-free. Watch for wheat flour in some Dijon mustards and specialty mustards that may use beer or malt vinegar.

Yes, quinoa is naturally gluten-free. It's actually a seed, not a grain, and is one of the best GF protein sources available.

Corn tortillas are naturally gluten-free. Flour tortillas are made from wheat and contain gluten. Always check the label on corn tortillas for shared lines.

Most plain hummus is gluten-free since it's made from chickpeas, tahini, and lemon juice. Watch for flavored varieties with wheat-based additives or shared production lines.

Some sausages are gluten-free, but many contain wheat-based fillers, breadcrumbs, or modified food starch. Always check the ingredient label.

Many hot dogs are gluten-free, but some brands use wheat flour, modified food starch, or maltodextrin from wheat. Always check the label — and skip the bun.

Yes, most mayonnaise is gluten-free. Mayo is made from eggs, oil, and vinegar or lemon juice — all naturally gluten-free ingredients.

Plain tofu is naturally gluten-free — it's made from soybeans. However, flavored, marinated, and fried tofu often contains soy sauce (wheat) or wheat-based coatings.

Distilled whiskey is considered gluten-free by the FDA because distillation removes gluten proteins. However, some celiacs report reactions to grain-based whiskeys.

Yes, pure tequila is naturally gluten-free. It's made from the blue agave plant, which contains no gluten. Stick to 100% agave tequila.

Yes, wine is naturally gluten-free. Wine is made from grapes, and the fermentation process does not involve gluten-containing grains.

Yes, most plain cream cheese is gluten-free. It's made from milk and cream. Watch for flavored varieties with wheat-based mix-ins.

Yes, most sour cream is naturally gluten-free. It's made from cream and lactic acid cultures — no gluten-containing ingredients.

Yes, pure honey is 100% naturally gluten-free. Honey is made by bees from flower nectar and contains no grains or gluten proteins.

Most salsa is naturally gluten-free since it's made from tomatoes, peppers, onions, and spices. Some brands add wheat-based thickeners or malt vinegar.

Most granola contains oats that are cross-contaminated with wheat. Only eat granola made with certified gluten-free oats. Many also contain barley malt sweetener.

Many plain potato and corn chips are gluten-free. Watch for flavored chips with wheat-based seasonings, malt, or shared fryer cross-contamination.

No, most crackers are made from wheat flour and contain gluten. Many excellent gluten-free cracker brands are available.

No, regular pretzels are made from wheat flour and contain gluten. Gluten-free pretzels are available from specialty brands.

Many soups contain wheat flour as a thickener, noodles, or barley as an ingredient. Some soups are naturally GF — always check the label carefully.

No, most gravy is made with wheat flour as a thickener. Make GF gravy using cornstarch, arrowroot, or GF flour instead.

Most meatballs contain breadcrumbs (wheat) as a binder. Homemade meatballs can easily be made GF using GF breadcrumbs or oats.

No, regular pancakes are made from wheat flour and contain gluten. Excellent GF pancake mixes and recipes are available.

No, regular waffles are made from wheat flour and contain gluten. GF waffle mixes and frozen GF waffles are widely available.

No, regular brownies are made with wheat flour and contain gluten. GF brownie mixes are easy to find and taste just as good.

No, regular cookies are made from wheat flour and contain gluten. Many GF cookie brands and recipes produce excellent results.

No, regular cake is made from wheat flour and contains gluten. GF cake mixes and recipes are widely available and produce excellent results.

Most licorice candy contains wheat flour as a primary ingredient. Some brands like YumEarth make gluten-free licorice alternatives.

Most marshmallows are gluten-free. They're made from sugar, water, and gelatin. However, some brands add wheat starch or are cross-contaminated.

Yes, most pickles are naturally gluten-free. Pickles are cucumbers in vinegar brine — no gluten. Watch for malt vinegar varieties.

No, most teriyaki sauce contains soy sauce (wheat) as a primary ingredient. Use GF teriyaki sauce made with tamari instead.

Traditional Worcestershire sauce contains malt vinegar (barley). Some brands like Lea & Perrins are debated. GF alternatives exist.

Many ranch dressings are gluten-free, but some contain modified food starch from wheat or malt flavoring. Always check the label.

Nacho Cheese Doritos are not considered gluten-free due to cross-contamination. Simply Organic White Cheddar Doritos are certified gluten-free.

Yes, most Cheetos are gluten-free. Frito-Lay lists classic Cheetos Puffs and Crunchy Cheetos as gluten-free in the US.

Plain Milk Chocolate and Peanut M&M's are gluten-free. Pretzel and Crispy M&M's contain wheat and are not safe.

Yes, Skittles are gluten-free. The ingredients do not contain wheat, barley, or rye, and they are generally safe for celiacs.

Yes, classic Snickers bars are gluten-free. They do not contain wheat, barley, or rye ingredients.

No, regular Oreos are made with wheat flour and contain gluten. However, Nabisco offers a certified Gluten-Free Oreo line.

Sushi rice and plain fish are gluten-free. However, soy sauce, imitation crab, tempura crunch, and eel sauce usually contain wheat.

No, traditional sourdough bread is NOT gluten-free. While fermentation reduces gluten, it does not eliminate it.

Yes, Nutella is gluten-free. It does not contain any ingredients derived from wheat, barley, or rye.

No! Seitan is literally made of pure gluten. It is the most dangerous food a celiac could possibly eat.