Do's and Don'ts of Gluten-Free Eating

Type of food

Do not eat

Okay to eat

Grains, potatoes, flours, and cereals

wheat, rye, or barley breads, bread crumbs, pasta, or noodles; spelt, semolina, kamut, triticale, couscous, bulgur, farina; unidentified starches or fillers; most commercial cereals

gluten-free pastas and breads (made from soy, rice, corn, potato, or bean flours); plain rice, corn, popcorn, potatoes, sweet potatoes, soybeans and other beans, nuts, millet, amaranth, quinoa, oats (consult your doctor first), buckwheat, cornstarch, tapioca, and arrowroot starch; gluten-free cereals (such as corn and rice)

Fruits and vegetables

canned soups, soup mixes, bouillon cubes, creamed vegetables, most commercial salad dressings

fresh, frozen, or canned fruits or vegetables, unprocessed and without sauces; homemade soups with allowed ingredients

Meat, fish, poultry, main dishes

commercially prepared fresh or frozen meat and main dishes, lunch meats, and sausages

fresh meat, fish, poultry

Dairy products

processed cheese, cheese mixes, blue (veined) cheese; yogurt or ice cream that's unlabeled or that contains fillers or additives; low-fat or fat-free cottage cheese, sour cream, or cheese spreads

plain, natural cheese; gluten-free plain yogurt and ice cream; whole, low-fat, and fat-free milk; full-fat cottage cheese and sour cream

Alcohol

beer, ale, stout

wine, light rum, potato vodka

Other

grain or malt vinegar, commercial pudding mixes, malt from barley, soy sauce made from wheat

distilled rice, wine, or apple cider vinegar; homemade puddings from tapioca, cornstarch, rice; sugar, honey, jam, jelly, plain syrup, plain hard candy, marshmallows; gluten-free soy sauce