Here are several good resources for safe and unsafe food ingredients:
- Gluten-Free Living has a very thorough ingredients site.
- Celiac.com: Safe Gluten-Free Food List (Safe Ingredients)
- Celiac.com: Unsafe Gluten-Free Food List (Unsafe Ingredients)
- Celiac.com: Additional Things to Beware of to Maintain a 100% Gluten-Free Diet
- Celiac Sprue Association publishes their CSA Gluten-Free Product Listing yearly. It's a valuable resource.
A "Short List" of gluten-containing foods:
Wheat, rye, oats (due to cross-contamination), barley, spelt, bulgur, couscous, durhum
- Baked goods -- bagels, biscuits, bread, breadcrumbs, buns, cake, croissants, cookies, crackers, doughnuts, muffins, pancakes, pie crusts, waffles
- Breaded, fried foods -- chicken nuggets, fish sticks, tempura
- Cereal - cereals often contain barley malt as a sweetener. Beware!
- Flour tortillas
- Some Hot Dogs
- Ice Cream Cones
- Malt -- vanilla malts, malted milkballs, barley malt sweetener all contain gluten
- Some Salad Dressings
- Some Soups -- creamy and roux-based soups almost always contain gluten
- Soy Sauce -- use a gluten-free tamari sauce or Bragg's Liquid Aminos instead
There is a lot of confusion about whether or not certain ingredients are gluten free. This information may help clarify:
- Celiac Sprue Association defines the term "gluten free" on this website.
- Caramel color is produced with glucose from corn, or sometimes sucrose (table sugar) in Canada and the US. In other countries, caramel color may be produced with gluten-containing products. The soft drinks made by the Coca Cola Company and the Pepsi Cola Company are all gluten-free.
- Vinegar - all vinegar with the exception of barley malt vinegar is gluten free. Distilled vinegar is safe for a gluten-free diet.
- Modified Food Starch - Now, by law in the US, if modified food starch is from wheat, it must state so on the label. It may be identified as modified wheat starch, modified starch (wheat) or it may merely say “modified food starch” but the allergen statement on the product would have to list wheat. All other souces of modified food starch are gluten free. The other sources are most commonly potato, corn, and tapioca.
- Natural flavor, natural flavoring, and flavoring may be derived from gluten-containing grains. BUT unless you see the words wheat, barley, rye, or malt on the label of food product containing natural flavor, the natural flavor probably does not contain protein from these sources.
- Fast Food is becoming easier to eat as awareness increases. Here are some GF fast food links: http://www.ehow.com, and http://www.celiac.com.