Naturally Gluten-Free Foods

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

Illustration by Anna Baldwin

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.

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

Illustration of gluten-free grains, seeds and starches on light peach background

Illustration by Anna Baldwin

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

Illustration of gluten-free dairy food options, on a green background

Illustration by Anna Baldwin

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)

Illustration of gluten-free protein options, on a yellow background

Illustration by Anna Baldwin

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

Illustration of gluten-free produce items on a green-blue background

Illustration by Anna Baldwin

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