Classical Jazz 2005: Home

Gluten Free Diet

DO's AND DON'Ts

FOODS
SAFE CHOICES
AVOID
Milk / Yogurt Any plain, unflavored milk; buttermilk; cream; half and half; yogurt (Yoplait, any flavor) Some flavored milks or yogurts (beware of thickener used); malted milk; yogurt with added “crunchies” or toppings
Cheese Aged cheese such as Swiss, chedder, edam, gouda, parmesan, etc Some veined cheeses; some cheese foods and spreads; check label on cottage cheese

 

FOODS
SAFE CHOICES
AVOID
MEAT ALTERNATIVES
Beans/Legumes Any plain frozen, fresh, dried, or canned (no flavorings or sauces added) beans: garbanzo beans, kidney beans, lentils, pinto beans, edamame, lima, black beans, etc Check labels for added ingredients--sauces may have gluten
Nuts/ Nut Butters Plain peanut, almond, or cashew butters; any plain salted nuts, sunflower seeds, sesame seeds, poppy seeds, coconut Dry roasted nuts or nut butters with gluten containing ingredients
Soy Products & Meat Analogues Tempeh, tofu 3-Grain Tempeh; seasoned tofu and tempeh (may contain gluten in additives); Meat analogs (imitation meat substitutes) – may contain wheat gluten, wheat starch, or other gluten-containing additives

 

FOODS
SAFE CHOICES
AVOID
Fruit / Juices Any plain, fresh, canned, frozen fruits or juices, plain dried fruit Canned or dried fruit with filler added or dusted with flour; Check pie fillings
Vegetables Any plain, fresh, canned or frozen vegetables including corn, peas, lima beans, etc. Vegetables in gluten containing sauce or gravy
Potatoes/Rice/Starch Tempeh, tofuAny plain potatoes, sweet potatoes, yams; plain brown, white, or wild rice; enriched rice; plain French fries; rice noodles; Quinoa Pasta, Rice Pasta, Corn Pasta; hominy Commercial rice with flour coating; commercial potato or rice products with seasoning packets or gluten containing ingredients; french fries with gluten carrier; pasta, noodles; wheat starch
Grains/Flours Corn (maize), tapioca, sorghum, arrowroot, amaranth, quinoa, buckwheat, millet, tef, ragi, Job's tears, potato, cornstarch, flax, soybean (soya), yeast, bean flours (such as garbanzo or fava bean flour), poha flakes (rice flakes) Wheat (durum, semolina, kamut, spelt, farina, triticale) rye, barley, oats, graham, wheat germ, bulgar, cous-cous, low gluten flour, carob-soy flour. Caution: wheat free does not necessarily mean gluten free

 

FOODS
SAFE CHOICES
AVOID
Bread-like options Pure corn tortillas; rice wafers; gluten free breads and crackers Croutons, communion wafers, stuffing, matzo
Cereals — Hot/Dry Cream of rice, hominy
Quaker: Puffed rice
Kellogg's: Corn Pops
Kroger: Quick Grits, Instant Country Grits, Golden Corn Nuggets, Crisp n' Fruity Rice, Puffed Rice
Arrowhead Mills: Corn Flakes
Erewhon: Crispy Brown Rice, Rice Twice, Rice Flakes
Gluten Free Pantry: Crispy Rice, Oven-toasted Corn Flakes
Health Valley: Rice Crunch-ems, Corn Crunch-ems
Envirokidz: Gorilla Crunch, Koala Crisp, Frosted Flakes
Pocono: Cream of Buckwheat
Those with wheat, rye, oats, barley, barley malt, malt flavoring, wheat germ, bran
Soups Homemade soups with known allowed ingredients, commercial soups if gluten free, chicken broth Check labels carefully
Beverages/Sodas Coffee, tea, pure cocoa powder, sodas, Gatorade, All-sport Some flavored instant coffee mixes such as swiss mocha, cappuccin; Some flavored herbal teas, Ovaltine
Crackers/Chips/
Popcorn
Rice wafers, plain cornmeal chips or tortillas, potato chips, plain popcorn Check labels
Condiments/Jams/
Syrups
Catsup, mustard, salsa, soy sauce (check label) mayonnaise, salad dressings, vinegar (except malt vinegar), jam, jelly, honey, pure maple syrup, molasses, French's Worchester sauce, All Lea & Perrin's products (BBQ sauce, steak sauce, etc), Hellmann's Honey Dijon Mustard Commercial sauces, soup base, marinades, coating mixes, gluten containing thickening agents, malt vinegar, Kikoman soy sauce.
Seasonings/
Flavorings
Any plain herb or spice, salt, pepper, brown or white sugar, Equal, Sweet N Low Seasoning mixes-check labels, if unclear- do not use, bouillon
Desserts Sorbet, popsicles, Italian ice, ice cream (check labels), Kozy Shack puddings Ice cream with bits of cookies, “crispies”, pretzels, etc; Pie crust, cookies, cakes, ice cream cones, and pastries made from gluten-containing flours
Fats

Butter, margarine, all pure vegetable oils (including canola), mayonnaise, cream, Hellmann's mayonnaise Some salad dressings, sandwich spread
Baking ingredients Yeast, baking soda, baking powder, cream of tartar, Hershey's chocolate and butterscotch baking chips See “Grains/Flours”; Grain sweetened carob or vegan chocolate chips
Candies Rolo caramels, 3 Muskateers, Almond Joy, Andes Mints, Baby Ruth, M&Ms, Snickers Check labels, be wary of bulk candies- may be a source of gluten contamination
Alcohol
Distilled Alcohol
Wine, all distilled liquor, tequilla, gin, liqueurs Any fermented alcohol such as ale, beer, lager, check drink mixes
Chewing Gum Wrigleys, Trident, Freedent, Dentyne, Clorets, Cinnaburst, Care Free

** NOTE: Brand name products listed on this diet were verified as “Gluten-Free” at the time this document was revised (12/02). Please double-check all products prior to consuming them as manufacturers may have changed their recipes or processing techniques which may affect the gluten-free status of the product. The University of Virginia Digestive Health Center assumes no liability for any inaccuracies associated with any brand name product information.

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