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Illustration of a wide range of gluten-free foods, on a white background

Naturally Gluten-Free Foods

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    Whether you’re committed to gluten-free eating or just experimenting. 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


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


    • 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)


    • 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


    • 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


    • 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

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