Naturally Gluten-Free Foods

Illustration of a wide range of gluten-free foods, on a white background
Illustration by Anna Baldwin
Health + Wellness

Whether you’re committed to gluten-free eating or just experimenting, this printable list will remind you of the huge range of gluten-free foods that are available. Use it when you’re shopping and in restaurants to guide your diet and explore new flavors.

For more on eating gluten-free, see our Guide to Gluten-Free Eating.

Grains, seeds and starches

  • Amaranth
  • Arrowroot
  • Buckwheat groats (a.k.a. kasha)
  • Chia seeds
  • Corn & corn flour
  • Flaxseeds
  • Gluten-free oats
  • Millet
  • Potatoes, cassava and yucca
  • Quinoa
  • Rice (all kinds) & rice flour
  • Sorghum & sorghum flour
  • Tapioca
  • Teff

Dairy

  • Butter
  • Milk
  • Most cheeses (check labels; some flavors and additives can contain gluten)
  • Most yogurts (ditto)

Protein

  • Beans & legumes (including soybeans and soy milk)
  • Meat & poultry
  • Eggs
  • All seafood
  • Nuts and nut flours; most nut milks (if labeled gluten-free)
  • Tofu (if labeled gluten-free; avoid flavored tofu, which can contain gluten)

Produce

  • All fresh fruits and vegetables (frozen, canned and dried are usually fine too; check labels)
  • Fresh and dried herbs
  • Canned and jarred olives (if they’re stuffed, check the label)
  • Most pickles
  • Capers
  • Preserved lemons

Condiments

  • Vinegars (except malt vinegar, rye vinegar, flavored vinegars and rice vinegars, which all can contain gluten; check the label)
  • Oils (olive, canola, corn, coconut, vegetable, soybean, grapeseed, sesame, safflower and peanut)
  • Maple syrup
  • Honey

Beverages

  • Distilled liquors
  • Hard ciders
  • Hard liquor
  • Juice
  • Soda
  • Sports drinks
  • Wine (although some dessert wines and most wine coolers contain gluten)

Shop our natural wines, ciders and sake

Sources: Celiac Disease Foundation and Celiac.com

For information about gluten-free versions of gluten-rich foods like breads, cereals, cookies and cakes, visit the Foundation’s website.

We've summed these suggestions up in this easily printed or downloaded list.