Safe Foods Master Lists
Here is a “snapshot” list of my pantry. This page contains the safe foods lists of gluten-free foods that I am currently using in my own kitchen. While I believe that the foods I have listed are all “safe” and that you should be able to use them with no problems, for legal liability reasons, my “legal beagle” insists that I must include the following warning and disclaimer.
Warning and Disclaimer Statement
Please note that I have no control over manufacturers, food handlers, transportation vendors or other food processors or individuals who handle your food. If they change their formulations or their food processing procedures and methods or any other thing about their process they may contaminate their product with gluten. If employees or other individuals who handle the food have gluten on their hands or gloves it may contaminate your food.
It is always your responsibility to make sure what you are eating/preparing/serving is gluten-free or free from other materials to which you may be sensitive. Neither I, my staff nor anyone associated with this document are liable for any adverse reaction or negative consequence that may be experienced by you or others from food which you or they eat or prepare based upon information contained in this document or on this website.
*** End of warning and disclaimer statement ***
There are a total of 4 lists and I truly hope they help you find good food that you can eat even though you are gluten intolerant:
- Short Safe Foods Summary List – Quick Reference
- Safe Produce and Whole Foods List
Short Safe Foods Summary List – Quick ReferencE
This is a quick reference guide at the “group” level. Refer to the other 3 safe foods lists for more detailed information.
With all of these food that I have listed as “Safe,” you need to pay attention to whether they might have been cross-contaminated in the process of production or manufacturing. Some, like oats, are usually a problem if not certified. You should look on the label to determine if they have been certified gluten-free by an organization like the Gluten-Free Certification Organization (GFCO).
As long as they have not been contaminated somehow, the following foods are generally “safe” for gluten sensitive individuals to eat:
- Rice, Sweet Rice, Brown Rice, White Rice
- Oats or Oatmeal (if Certified by an organization like the Gluten-Free Certification Organization (GFCO))
- Corn, Popcorn, Cornstarch, Corn Flour (Masa Harina), Cornmeal
- Millet, Sorghum, Buckwheat, Quinoa, Fonio, Amaranth, Flax, Teff, etc.
- Roots — Tapioca, Potato, Arrowroot, Sweet Potato, etc.
- Legumes – Black (Turtle), Cannellini (White Kidney), Cranberry, Fava, Garbanzo (Chickpea), Garfava, Great Northern (White), Dark or Red Kidney, Navy (White Pea Beans), Pink, Pinto, Small Red, Romano, Soy (Edamame), Lentils, Split Pea, Blackeye Pea, etc.
- Nut Flours or Meal: Almond, Chestnut, Coconut, Hazelnut, Macadamia, Pecan, Walnut, etc.
- Other Unprocessed Raw Vegetables and Fruits which are not in the unsafe list
- Baked goods — even if made from “safe” grains, they need to be processed in a gluten-free environment to avoid cross-contamination
- Cereal – even if made from “safe” grains, all cereals need to be processed in a gluten-free environment to avoid cross-contamination
- Crackers, Chips and Snacks — even if made from “safe” grains, they need to be processed in a gluten-free environment to avoid cross-contamination
Safe Produce and Whole Foods List
This is the list of gluten-free whole foods that I am using in my kitchen right now. Please refer to the warning and disclaimer statement near the beginning of this Safe Foods Master Lists Section before using any of these foods.
| Normally, produce and whole type foods are not contaminated with gluten. However, we advise you that you should make sure there is no contamination. | |
| Item | Grocery Section |
| acorn squash | produce |
| alfalfa sprouts | produce |
| almond meal | produce |
| almonds | produce |
| angel hair slaw | produce |
| apple cider | juices |
| apple cider vinegar | baking |
| apple juice | juices |
| apple rings, dried | produce |
| apples | produce |
| apricot halves, dried | produce |
| artichokes | produce |
| asparagus | produce |
| avocado | produce |
| banana chips | produce |
| bananas | produce |
| basil, fresh | produce |
| beet greens | produce |
| berries | produce |
| bok choy | produce |
| broccoli | produce |
| Brussels sprouts | produce |
| cabbage, green or red | produce |
| carrots | produce |
| cashews | produce |
| cauliflower | produce |
| celery | produce |
| chard, or Swiss chard | produce |
| chestnuts | produce |
| Chinese cabbage or Nappi | produce |
| cilantro, fresh | produce |
| citrus | produce |
| coconut, shredded or flaked | baking |
| cole slaw | produce |
| cranberries, dried | produce |
| cranberries, fresh | produce |
| crookneck squash | produce |
| dates | produce |
| eggplant | produce |
| eggs | dairy |
| fennel | produce |
| garlic | produce |
| grapes | produce |
| grapes | produce |
| green beans | produce |
| green bell peppers | produce |
| green chili peppers | produce |
| green onions | produce |
| green onions | produce |
| greens | produce |
| jalapeno peppers | produce |
| kale | produce |
| leeks | produce |
| lemons | produce |
| lettuce | produce |
| limes | produce |
| mushrooms | produce |
| onions | produce |
| oranges | produce |
| parsley, fresh | produce |
| parsnips | produce |
| patty pan squash | produce |
| peach nectar | juices |
| peaches | produce |
| pears | produce |
| peppers, bell, green, red or yellow | produce |
| pistachios | produce |
| potatoes | produce |
| pumpkin seeds | produce |
| raisins | produce |
| rosemary, fresh | produce |
| savory, winter | produce |
| spinach | produce |
| sunflower seeds | produce |
| sweet potatoes or yams | produce |
| tomatoes | produce |
| winter squash- acorn, butternut, delicata, Hubbard, spaghetti, etc. | produce |
| yellow beans | produce |
| zucchini squash | produce |
| thyme, fresh | produce |
| tomatillos | produce |
Safe Generic Foods List
This is the list of generic foods that I am using in my kitchen right now as I am writing this. Please refer to the warning and disclaimer statement near the beginning of this Safe Foods Master Lists Section before using any of these foods.
| These items are usually gluten-free, but you must ALWAYS check the labels on them every time you buy/use them. | |
| Item | Grocery Section |
| active dry yeast | baking |
| agar | baking |
| agave nectar | baking |
| almond meal/flour | baking |
| amaranth flour | baking |
| apple cider vinegar | baking |
| arrowroot starch or flour | baking |
| baking powder | baking |
| baking soda | baking |
| balsamic vinegar | baking |
| bean flour | baking |
| brown rice flour | baking |
| buckwheat flour | baking |
| canola oil | baking |
| coconut flour | baking |
| corn flour (masa harina) | baking |
| corn meal | baking |
| corn oil | baking |
| corn starch | baking |
| guar gum | baking |
| honey | baking |
| lard | baking |
| marshmallows | baking |
| millet flour or whole hulled millet | baking |
| nutritional yeast | baking |
| oat flour, certified GF | baking |
| oil | baking |
| oil, canola | baking |
| oil, coconut | baking |
| oil, corn | baking |
| oil, grapeseed | baking |
| oil, olive | baking |
| olive oil | baking |
| potato starch | baking |
| quinoa flour/grain | baking |
| rice flour | baking |
| shortening | baking |
| sorghum flour | baking |
| sugar, brown sugar, palm sugar | baking |
| sweet rice flour | baking |
| teff | baking |
| vinegar, except malt vinegar | baking |
| xanthan gum | baking |
| vanilla extract | baking |
| coffee, decaf, ground | beverages |
| coffee, ground | beverages |
| cola | beverages |
| tea, black | beverages |
| tea, green decaf | beverages |
| wine (except for combination w/a malt…) | beverages |
| cellophane noodles | boxed sides |
| corn grits/polenta | boxed sides |
| rice | boxed sides |
| soy grits | boxed sides |
| corn tortillas | bread |
| applesauce | canned |
| apricot halves in juice | canned |
| artichoke hearts | canned |
| black olives | canned |
| chicken- canned, salt & water | canned |
| cranberry sauce | canned |
| garbanzo beans, canned | canned |
| kidney beans, canned | canned |
| mushrooms, canned | canned |
| navy beans, canned | canned |
| peaches, canned | canned |
| pickles | canned |
| pinto beans, canned | canned |
| pumpkin, canned | canned |
| American cheese, gluten-free | dairy |
| butter | dairy |
| cheddar cheese, natural | dairy |
| cottage cheese, small curd | dairy |
| cream cheese | dairy |
| half and half | dairy |
| heavy cream | dairy |
| margarine, casein-free | dairy |
| margarine, soft, olive oil | dairy |
| milk 1% | dairy |
| milk, whole | dairy |
| mozzarella cheese | dairy |
| Parmesan cheese | dairy |
| sour cream | dairy |
| mayonnaise | dressings |
| asparagus, frozen | frozen |
| broccoli, frozen | frozen |
| Brussels sprouts, frozen | frozen |
| carrots, frozen | frozen |
| collard greens, frozen | frozen |
| green beans, frozen | frozen |
| green peas, frozen | frozen |
| mixed vegetables, frozen | frozen |
| okra, frozen | frozen |
| onions, frozen | frozen |
| peppers and onions, frozen | frozen |
| spinach, frozen | frozen |
| squash, frozen | frozen |
| agave nectar | jams & spreads |
| apple butter | jams & spreads |
| apricot jam | jams & spreads |
| black raspberry jam, seedless | jams & spreads |
| corn syrup | jams & spreads |
| grape jam | jams & spreads |
| honey | jams & spreads |
| maple syrup (not necessarily pancake syrup, though) | jams & spreads |
| nut butter (most brands) | jams & spreads |
| orange marmalade | jams & spreads |
| peach jam | jams & spreads |
| peanut butter (most brands) | jams & spreads |
| raspberry jam, seedless | jams & spreads |
| strawberry jam | jams & spreads |
| acai juice | juices |
| apple juice | juices |
| cranberry juice | juices |
| grape juice | juices |
| lemon juice | juices |
| lime juice | juices |
| orange juice | juices |
| pomegranate juice | juices |
| tomato juice | juices |
| beef, ground, steaks or roasts | meats |
| chicken, breast, fresh or frozen | meats |
| chicken, whole, fresh or frozen | meats |
| lamb, ground, steaks or roasts | meats |
| pork, sausage, steaks or roasts | meats |
| turkey, whole or breast | meats |
| Dijon mustard | sauces/toppings |
| mustard | sauces/toppings |
| crab, Alaskan king (not surimi or imitation crab) | seafood |
| fish fillets, unbreaded, unmarinated | seafood |
| salmon fillets, unbreaded, unmarinated | seafood |
| scallops, unbreaded, unmarinated | seafood |
| shrimp, unbreaded, unmarinated | seafood |
| tuna, albacore, fresh or frozen | seafood |
| clams, unbreaded, unmarinated | seafood |
| sardines, canned in oil, water, mustard or tomato juice | seafood |
| basil, dried | seasonings |
| cayenne, ground | seasonings |
| celery seed, ground | seasonings |
| chili peppers, dried | seasonings |
| garlic salt & many seasoned salts | seasonings |
| garlic, dried | seasonings |
| mustard, dry | seasonings |
| onion, dried | seasonings |
| oregano, dried | seasonings |
| paprika, ground | seasonings |
| parsley, dried | seasonings |
| pepper, ground black | seasonings |
| rosemary, dried | seasonings |
| saffron | seasonings |
| salt (plain, iodized, Kosher or sea) | seasonings |
| savory, winter, ground | seasonings |
| thyme, ground | seasonings |
Safe Foods By Brand List
This is a list of safe, brand name foods are what I am using in my kitchen right now as I am writing this. Please refer to the warning and disclaimer statement near the beginning of this Safe Foods Master Lists Section before using any of these foods.
| These items are gluten-free as I write this, but you must ALWAYS check the labels on them every time you buy/use them. Brand name foods are the most difficult to control from a contamination standpoint. Always check with the manufacturer to determine is the food is safe… and even then, be careful. |
||
| Item | GrocerySection | Find More Information At: |
| Baker’s German Sweet Chocolate (Kraft) | baking | http://www.kraftrecipes.com/healthy-living-ideas/articles/food-allergies/glutenfreefoods.aspx |
| baking chocolate | baking | |
| Baking Mix, Gluten-Free Bisquick, All-Purpose | baking | http://www.glutenfreely.com/ |
| Baking Mix, Gluten-Free Bob’s Red Mill, All-Purpose | baking | http://www.bobsredmill.com/gluten-free/ |
| baking mix, gluten-free…other | baking | |
| Betty Crocker baking mixes | baking | http://www.glutenfreely.com/ |
| bread crumbs, Schar | baking | http://www.schar.com/us/gluten-free-products/mixes-coatings/ |
| Carnation Evaporated Milk | baking | http://nestle-consumerservices.casupport.com/eglutenfree.pdf |
| chocolate frosting, Betty Crocker | baking | |
| Multi-Purpose Flour, Gluten-Free, King Arthur Flour | baking | http://www.kingarthurflour.com/glutenfree/ |
| Nestle Toll House Semi-Sweet Chocolate Chunks | baking | http://nestle-consumerservices.casupport.com/eglutenfree.pdf |
| Nestle Toll House Semi-Sweet Milk Chocolate Morsels… | baking | http://nestle-consumerservices.casupport.com/eglutenfree.pdf |
| Nestle Toll House Semi-Sweet Mini Morsels | baking | http://nestle-consumerservices.casupport.com/eglutenfree.pdf |
| Nestle Toll House Semi-Sweet Morsels | baking | http://nestle-consumerservices.casupport.com/eglutenfree.pdf |
| seasonings | baking | http://www.iherb.com/Gluten-Free-Foods |
| spices | baking | http://www.iherb.com/Gluten-Free-Foods |
| 7-Up | beverage | |
| beer- Redbridge (…?) | beverage | http://www.redbridgebeer.com/about/aboutRedbridge.aspx |
| Coffee-Mate liquid or powder, flavored or non-flavored | beverage | http://nestle-consumerservices.casupport.com/eglutenfree.pdf |
| Pacific Natural Foods iced teas | beverage | http://www.pacificfoods.com/our-foods/special-diets |
| Pacific Natural Foods soy beverages | beverage | http://www.pacificfoods.com/our-foods/special-diets |
| Herbal Teas, Celestial Seasonings | beverage | http://www.celestialseasonings.com/products/herbal-teas/caffeine-free |
| Herbal Teas, Bigelow | beverage | http://www.bigelowtea.com/faqs/tea-and-herbal-tea-ingredients-/what-is-gluten-and-why-is-gluten-free-important.aspx |
| angel hair pasta, gluten-free | boxed sides | |
| oatmeal, certified GF, Bob’s Red Mill | boxed sides | http://www.bobsredmill.com/gluten-free/ |
| pasta, DeBoles | boxed sides | http://www.deboles.com/products/gluten-free-pasta.php |
| pasta, Schar | boxed sides | http://www.schar.com/us/gluten-free-products/pasta/ |
| pasta, Tinkyada | boxed sides | http://www.tinkyada.com/ |
| Potatoes, Instant Mashed, Potato Buds | boxed sides | http://www.bettycrocker.com/Home/Products/Potatoes/Products/Potato%20Buds/Potato%20Buds |
| bread, Glutino | bread | http://www.glutino.com/our-products/bakery/ |
| bread, Schar | bread | http://www.schar.com/us/gluten-free-products |
| bread, Udi’s | bread | http://udisglutenfree.com/products/ |
| bread, French Meadow Bakery | bread | http://www.frenchmeadow.com/products/gluten-free |
| flatbread, Sandwich Petals | bread | http://www.sandwichpetals.com/main_content/ |
| Nestle Baby Ruth, Butterfinger, etc. | candy | http://nestle-consumerservices.casupport.com/eglutenfree.pdf |
| Libby’s Pumpkin Pie Mix | canned | http://nestle-consumerservices.casupport.com/eglutenfree.pdf |
| Parmesan cheese, grated, Kraft | canned | http://www.kraftrecipes.com/healthy-living-ideas/articles/food-allergies/glutenfreefoods.aspx |
| refried beans, Old El Paso | canned | http://www.glutenfreely.com/ |
| Baked Beans, Bush’s Best | canned | http://www.bushbeans.com/en_US/faq.jsp |
| Baked Beans, Heinz | canned | http://www.heinz.com/glutenfree/products.html |
| Ragu | canned | |
| Bob’s Red Mill Buckwheat Groats, Oatmeal | cereal | http://www.bobsredmill.com/gluten-free/ |
| Chex cereals (5 of them are, but others are not | cereal | http://www.chex.com/Recipes/GlutenFree.aspx |
| Kellogg’s® Rice Krispies® | cereal | http://www2.kelloggs.com/ProductDetail.aspx?id=26251 |
| chips, RiceWorks | Crackers/snacks | http://www.riceworks.com/new_index_USA.html |
| cookies, Schar | Crackers/snacks | http://www.schar.com/us/gluten-free-products/cookies/ |
| crackers, Crunchmaster | Crackers/snacks | http://crunchmaster.com/home.aspx |
| crackers, Glutino | crackers/
snacks |
http://www.glutino.com/our-products/snacks/ |
| crackers, Mary’s Gone Crackers | crackers/
snacks |
http://www.marysgonecrackers.com/ |
| crackers, Nut-Thin | crackers/
snacks |
http://www.bluediamond.com/index.cfm?navid=21 |
| crackers, Schar | crackers/
snacks |
http://www.schar.com/us/gluten-free-products/crackers-snacks/ |
| pretzels, Glutino | crackers/
snacks |
http://www.glutino.com/our-products/snacks/#91 |
| Yogurt, Stonyfield | dairy | http://www.stonyfield.com/healthy-people/our-yogurt/gluten-free-kosher |
| mayonnaise, Hellman’s | dressings | http://www.hellmanns.us/products/real_mayo.aspx |
| French fries, Ore-Ida frozen | frozen | http://www.heinz.com/glutenfree/products.html |
| bacon | meats | |
| salsa, Pace Picante Sauce | sauces/
toppings |
http://www.campbellsoupcompany.com/pdf/FAQ_GlutenFreeProductList.pdf |
| soy sauce or tamari, San-J | sauces/
toppings |
http://www.san-j.com/product_info.asp?id=3 |
| hot sauce, Frank’s Original RedHot | sauces/
toppings |
http://www.franksredhot.com/products/hot-sauce |
| hot sauce, Tabasco | sauces/
toppings |
http://www.tabasco.com/info_booth/faq/whats_in.cfm |
| Worcestershire Sauce, Lea & Perrins | sauces/
toppings |
http://www.leaperrins.com/products/the-original-worcestershire-sauce.aspx |
| Classico Roasted Garlic Alfredo Sauce | sauces/
toppings |
http://www.heinz.com/glutenfree/products.html |
| Classico Sun-Dried Tomato Pesto | sauces/
toppings |
http://www.heinz.com/glutenfree/products.html |
| Ketchup, Heinz | sauces/
toppings |
http://www.heinz.com/glutenfree/products.html |
| Barbecue Sauce, Heinz (Regular, Chicken & Rib, Garlic and Honey Garlic Only) | sauces/
toppings |
http://www.heinz.com/glutenfree/products.html |
| Tartar Sauce, Heinz | sauces/
toppings |
http://www.heinz.com/glutenfree/products.html |
| Chili Sauce, Heinz | sauces/
toppings |
http://www.heinz.com/glutenfree/products.html |
| Jack Daniel’s BBQ Sauces (Original #7, Honey Smokehouse, Hickory Brown Sugar, Spicy and Masterblend BBQ Only) | sauces/
toppings |
http://www.heinz.com/glutenfree/products.html |
| Ragu Red Sauce, Traditional Meat Flavor | sauces/
toppings |
http://www.ragu.com/index.php/traditional |
| Prego Italian Sauce, Three Cheese (& others) | sauces/
toppings |
http://www.campbellsoupcompany.com/pdf/FAQ_GlutenFreeProductList.pdf |
| Old Bay Seafood Seasoning | seasonings* | http://www.oldbay.com/Products/Old-Bay-Seasoning.aspx |
| seasoned salt, Emeril’s Original Essence | seasonings* | http://www.emerilstore.com/kosher_gluten.asp |
| Beef Bouillon Cubes, Herb-Ox | soups | http://www.hormelfoods.com/brands/herb-Ox/default.aspx |
| Beef Stock, Swanson (aseptic) | soups | http://www.campbellsoupcompany.com/pdf/FAQ_GlutenFreeProductList.pdf |
| Chicken Bouillon Cubes, Herb-Ox | soups | http://www.hormelfoods.com/brands/herb-Ox/default.aspx |
| Chicken Stock, Swanson (aseptic) | soups | http://www.campbellsoupcompany.com/pdf/FAQ_GlutenFreeProductList.pdf |
| Creamy Mushroom soup, Progresso | soups | http://www.glutenfreely.com/ |
| Pacific Natural Foods broths | soups | http://www.pacificfoods.com/our-foods/special-diets |
| Pacific Natural Foods condensed soups | soups | http://www.pacificfoods.com/our-foods/special-diets |
| Pacific Natural Foods condensed soups | soups | http://www.pacificfoods.com/our-foods/special-diets |
| Pacific Natural Foods creamy soups | soups | http://www.pacificfoods.com/our-foods/special-diets |
| Wolfgang Puck products | soups | http://www.campbellsoupcompany.com/pdf/FAQ_GlutenFreeProductList_WolfgangPuck.pdf |
| Gluten Freely- Bisquick, Betty Crocker, General Mills, Progresso & more | http://www.glutenfreely.com/ | |
| Walden Farms products | http://www.waldenfarms.com/index.html | |
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Pat, Thanks for putting together this list. I like how it is organized and especially that you listed websites. Very helpful. I’m going to bookmark it for future use and might link to it in a future post.
Kristel,
Thank you for visiting! I’m so glad you like this list. I hope you will find it very useful.
Come back soon –
Pat
SO overwhelmed by the Gluten Free concept…My child has not yet been diagnosed with autism, but I was told this diet might help us. This “broke it down” for me where I could understand it. Other sites?… Well, in my opinion, you need to be a licensed dietician to figure out.
Thanks a bunch
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