Gluten is a protein found in certain grains like wheat, barley, rye, and some oats. If you've been part of the Seasonal Cravings community for any time, you know that I gave up gluten long ago because it causes tummy troubles that I don't feel like dealing with. I generally feel like I have more energy and sleep better when I don't eat gluten.
Keep reading to find the Ultimate Gluten Free Food List PDF you can print for free.
Gluten is a protein found in certain grains like wheat, barley, rye, and some oats. I generally feel like I have more energy and sleep better when I don't eat gluten-containing grains.
I have been on a gluten free diet for several years simply because it makes me feel better. I have a gluten intolerance, not full-blown celiac disease - also known as non-celiac gluten sensitivity.
I also eat gluten free because I try to follow a CLEAN diet with less processed foods and more whole foods like fruits and vegetables.
If you suffer from bloating, stomach discomfort, fatigue, constipation, or gas when you eat a big plate of pasta, you might want to consider whether you could have a gluten intolerance, too because these are common symptoms of gluten intolerance.
If you want to learn more about becoming gluten free check out my How to Go Gluten Free Guide, my Gluten Free Diet Meal Plan, and 100 Gluten Free Lunch Ideas. It's got everything you need to know about getting started.
Keep reading to get a list of gluten-free foods in PDF form. Always check food labels to be sure because gluten-containing foods can be tricky.
Once you are a pro at that, you can print out this Ultimate Printable Gluten Free Food List and attach it to your fridge.
Take a photo, and you will have it with you at the store when you need it. Or print out the Gluten Free Food List here.
Jump to:
- The Ultimate Gluten Free Food List
- Fruits and Vegetables
- Gluten Free Meat
- Gluten Free Dairy Products
- Gluten Free Whole Grains
- Gluten Free Oils
- Gluten Free Condiments
- Gluten Free Nuts
- Gluten Free Food List Printable
- Bonus: 20 Best Gluten Free Products at Trader Joe's
- Weekly gluten free diet meal plan to get you started!
- 100 Gluten Free Lunch Ideas for Kids
The Ultimate Gluten Free Food List
Fruits and Vegetables
- All fresh fruits and vegetables are naturally gluten free. Woo hoo! Watch out for canned, pre-prepped, frozen, dried, or processed produce because they may have added sauces or thickeners. Here are some examples of my favorite fresh produce to eat on a gluten free diet
- berries - strawberries, raspberries, blueberries, and blackberries
- apple
- oranges
- bananas
- peaches
- kiwi
- pears
- leafy greens like kale and chard
- celery
- cucumber
- mushrooms
- green beans
- broccoli
Gluten Free Meat
- turkey
- chicken breast
- chicken thigh
- chicken leg
- chicken wings
- pork chops
- pork roast
- pork tenderloin
- ground beef
- steak
- lamb
- shrimp
- salmon
- venison
- buffalo
- bison
- elk
- soy proteins like tofu (unflavored)
Deli meat needs to be checked. Here are some common brands of deli meat that are gluten free but always double-check.
Gluten Free Dairy Products
- butter and ghee
- all cheese except blue cheese, watch out for shredded cheese and any processed cheese
- full-fat cream cheese
- cottage cheese (but check ingredients to be sure)
- sour cream
- milk
- half and half
- whipping cream
- plain yogurt (always check labels on flavored yogurt)
- ice cream - many ice creams are gluten free - refer to this article for details
- eggs
Gluten Free Whole Grains
- quinoa (my personal favorite)
- amaranth
- buckwheat (yes, really)
- millet
- arrowroot
- teff
- sorghum
- gluten free oats (must be labeled gluten free)
- brown rice
- white rice
- basmati rice
- Jasmine rice
- corn
- coconut flour
- almond flour
Here are a few of my favorite gluten free grain recipes...
Gluten Free Oils
- olive oil
- avocado oil
- coconut oil
- sesame oil
- macadamia oil
- grass-fed butter and regular butter
Gluten Free Condiments
- jams /jellies
- pure maple syrup
- honey
- ketchup (Annie's, Heinz, French's, and Hunts)
- mustard (Annie's, Boar's Head, French's, Grey Poupon, and Gulden's)
- mayo (Hellman's, Duke's, and Heinz)
- tamari (instead of soy sauce which contains gluten)
- coconut aminos
- herbs and spices (check labels to be sure, especially if it's a spice blend)
- horseradish
- barbecue sauce (Only Bone Sucking Sauce, Organicville, Stubb's, and Sweet Baby Rae's)
- apple cider vinegar
- olives
- ground flax
- chia seeds
- baking powder
- baking soda
- cream of tartar
Gluten Free Nuts
- almonds
- cashews
- pistachios
- hazelnuts
- peanuts
- pecans
- walnuts
- sesame seeds
- pumpkin seeds
- sunflower seeds
- chia seeds
- almond, cashew, and peanut butter (plain)
Gluten Free Food List Printable
Bonus: 20 Best Gluten Free Products at Trader Joe's
Weekly gluten free diet meal plan to get you started!
Karen Kelly
Karen Kelly is a nationally syndicated food and travel writer, founder of Seasonal Cravings, and co-founder of The Roam Report. She develops approachable seasonal recipes and covers travel and lifestyle trends. Her work has appeared in numerous media outlets, including Yahoo, Taste of Home, Apple News, NBC, FOX, and other national and regional publications.
Victoria Kabakian says
My nephew is Celiac, so this is a SUPER helpful list for anyone who might have a problem digesting gluten. Thank you for sharing this!
Alexandra says
Thank you so much for sharing this useful list - my mother recently transitioned to eating GF - I will be sure to share it with her!
Taylor Kiser says
This is such a great resource for those needing to live a gluten free lifestyle! Thanks for putting this together!
Rebecca says
such a great list! This will make it so much easier for anyone who can't eat gluten since it's not obvious that all foods are GF. Thanks for sharing!
Jenn says
What a terrific resource! Thanks for putting this together - I'll refer back to it often!
Cindy Stoufflet says
This is very informative. I wish I could find a web site like this one for kidneys