Gluten Free Foods

Always check the label on any packaged food.

Produce

All fresh fruit
All fresh vegetables Fresh herbs and spices

Fats and Oils

Vegetable
Canola and olive oils
Shortenings
Mayonnaise
Smart Balance butter/margarine
Salad dressings

Frozen Foods

Plain frozen fruits and vegetables
Ice creams
Amy’s Meals (Check label): Bowls, Burritos

Refrigerator Section

Milk
Half-and-half
Cream
Whipping cream
Aged cheeses
Yogurts
Cottage cheese
Sour cream
Cream cheese
Eggs
Tofu
Jell-O
Rice pudding
Tapioca pudding
100% fruit juices

Packages, Cans, Jars

Plain canned fruits and vegetables
Applesauce
Cranberry sauce
Canned beans and lentils
Spaghetti sauces
Canned fish (e.g., tuna, salmon, sardines)
Organic packaged soups

Snacks

Rice cakes
Rice crackers
Soy crisps
Popcorn
Potato and corn chips
Fritos
Pop chips
Lays (Natural)
Jello
Chocolate
Dried fruits
Larabar, Kind bar
Trail Mix

Meat/Fish

All fresh beef and poultry
All fish and shellfish
Hot dogs and luncheon meats (For anything prepackaged or pre-wrapped, check labels for additives)

Grains, Seeds, Starches

Quinoa
Rice
Buckwheat
Chickpeas
Flax
Sunflower seeds
Cornstarch
Potato starch
Potatoes
Sweet potatoes
Corn
Corn tortillas
Bread: Udi, Rudi
Gluten-free pasta: DeBoles, Hodgson Mills, Sam Mills, Tinkyada

Condiments

Vinegars (but not malt vinegar)
Mustard
Ketchup
Horseradish
Jams and jellies
Honey
Maple syrup
Relish
Pickles
Olives

Breakfast Foods

Cream of Rice cereal
Puffed rice
Puffed corn
Gluten-free cold cereals
General Mills Chex
Nature’s Path
Glutino
Gluten-free hot cereal
Bob’s Red Mill
Arrowhead Mills
Glutenfreeda instant oatmeal
Holly’s au Natural
Eco-Planet
Amy’s Kitchen
Gluten-free granola
Udi’s
Gluten-free frozen waffles
Van’s

Baking Supplies

Sugar
Salt and pepper
Herbs and spices
Evaporated or condensed milk
Corn meal
Tapioca
Baking soda
Baking powder
Gluten-free flours
Baking chocolate
Cocoa

Beverages

Coffee and Tea (but check the gluten-free status of flavored coffees and teas)
100% Fruit juice

Nuts/Beans

Dried beans and peas
Plain nuts
Peanut butter
Almond butter
Cashew butter

Amy Goodson, MS, RD, CSSD, LD is a registered dietitian for Ben Hogan Sports Medicine and serves as the sports dietitian for the Dallas Cowboys, Texas Rangers, FC Soccer Dallas, Jim McClean Golf School, Texas Christian University Athletics, and University of Texas at Arlington Athletics. In addition, she is an adjunct professor and dietetic intern preceptor for Texas Woman’s University, Texas Christian University and the University of Texas at Arlington and is a state media representative for the Texas Academy of Nutrition and Dietetics. . She received her Bachelor of Science degree in speech communications from Texas Christian University and Masters in Exercise and Sports Nutrition from Texas Woman’s University.