Is It Gluten-Free?

Pure oats are naturally gluten-free, but most oatmeal is contaminated with wheat during processing. Only buy certified gluten-free oatmeal.

Yes, all plain rice is naturally gluten-free — white, brown, wild, basmati, jasmine, and sticky rice are all safe for celiacs.

No, traditional soy sauce contains wheat and is NOT gluten-free. Use tamari or coconut aminos instead.

Yes, all plain potatoes are naturally gluten-free. Russet, red, Yukon Gold, sweet potatoes, and fingerlings are all safe.

Yes, corn is naturally gluten-free. Fresh corn, cornmeal, corn flour, corn tortillas, popcorn, and grits are all safe.

Most plain, natural cheese is gluten-free. Watch out for processed cheese, beer-washed rinds, and cheese spreads that may contain wheat.

Pure chocolate (cocoa) is gluten-free, but many chocolate products contain wheat, barley malt, or are made on shared lines. Always check ingredients.

Plain potatoes are gluten-free, but most restaurant french fries are cooked in shared fryers with breaded items, causing cross-contamination.

Most plain bacon is gluten-free, but some brands use malt, wheat starch, or liquid smoke with barley. Always check the ingredients.

Yes, eggs are 100% naturally gluten-free. Chicken, duck, quail — all eggs are safe for celiacs in their natural form.

No, regular pasta is made from wheat flour and contains gluten. Use gluten-free pasta made from rice, corn, quinoa, or chickpea flour instead.

No, regular beer is made from barley and contains gluten. Drink dedicated gluten-free beer or hard cider instead.

No, regular bread is made from wheat flour and contains gluten. Many excellent gluten-free bread brands are available.

Yes, plain popcorn is 100% gluten-free. Corn is naturally free of gluten. Watch for flavored varieties and movie theater cross-contamination.

Most plain yogurt is naturally gluten-free. Watch for yogurts with granola, cookie pieces, or malt-based flavoring.

Yes, natural peanut butter is gluten-free. Peanuts are naturally free of gluten. Most major brands are safe — check flavored varieties.

Yes, pure coffee is naturally gluten-free. Plain coffee beans, ground coffee, and espresso are all safe for celiacs.

No, regular pizza crust is made from wheat flour and contains gluten. Many restaurants and brands now offer gluten-free pizza crusts.

Most plain ice cream flavors are gluten-free, but watch for cookie, brownie, cake, and cone pieces. Always check ingredients.

Most distilled vodka is considered gluten-free by the FDA, even when made from wheat. However, celiacs with extreme sensitivity may prefer potato or grape-based vodka.

Yes, plain butter is naturally gluten-free. Butter is made from cream and salt — no gluten. Watch for flavored butters with wheat additives.

Most mainstream cereals contain wheat, barley malt, or oats. Several dedicated GF cereal brands exist. Always check the ingredients carefully.

Yes, most ketchup is gluten-free. Major brands like Heinz, Hunt's, and French's are all safe for celiacs.

Most yellow mustard is gluten-free. Watch for wheat flour in some Dijon mustards and specialty mustards that may use beer or malt vinegar.

Yes, quinoa is naturally gluten-free. It's actually a seed, not a grain, and is one of the best GF protein sources available.

Corn tortillas are naturally gluten-free. Flour tortillas are made from wheat and contain gluten. Always check the label on corn tortillas for shared lines.

Most plain hummus is gluten-free since it's made from chickpeas, tahini, and lemon juice. Watch for flavored varieties with wheat-based additives or shared production lines.

Some sausages are gluten-free, but many contain wheat-based fillers, breadcrumbs, or modified food starch. Always check the ingredient label.

Many hot dogs are gluten-free, but some brands use wheat flour, modified food starch, or maltodextrin from wheat. Always check the label — and skip the bun.

Yes, most mayonnaise is gluten-free. Mayo is made from eggs, oil, and vinegar or lemon juice — all naturally gluten-free ingredients.

Plain tofu is naturally gluten-free — it's made from soybeans. However, flavored, marinated, and fried tofu often contains soy sauce (wheat) or wheat-based coatings.

Distilled whiskey is considered gluten-free by the FDA because distillation removes gluten proteins. However, some celiacs report reactions to grain-based whiskeys.

Yes, pure tequila is naturally gluten-free. It's made from the blue agave plant, which contains no gluten. Stick to 100% agave tequila.

Yes, wine is naturally gluten-free. Wine is made from grapes, and the fermentation process does not involve gluten-containing grains.

Yes, most plain cream cheese is gluten-free. It's made from milk and cream. Watch for flavored varieties with wheat-based mix-ins.

Yes, most sour cream is naturally gluten-free. It's made from cream and lactic acid cultures — no gluten-containing ingredients.

Yes, pure honey is 100% naturally gluten-free. Honey is made by bees from flower nectar and contains no grains or gluten proteins.

Most salsa is naturally gluten-free since it's made from tomatoes, peppers, onions, and spices. Some brands add wheat-based thickeners or malt vinegar.

Most granola contains oats that are cross-contaminated with wheat. Only eat granola made with certified gluten-free oats. Many also contain barley malt sweetener.

Many plain potato and corn chips are gluten-free. Watch for flavored chips with wheat-based seasonings, malt, or shared fryer cross-contamination.

No, most crackers are made from wheat flour and contain gluten. Many excellent gluten-free cracker brands are available.

No, regular pretzels are made from wheat flour and contain gluten. Gluten-free pretzels are available from specialty brands.

Many soups contain wheat flour as a thickener, noodles, or barley as an ingredient. Some soups are naturally GF — always check the label carefully.

No, most gravy is made with wheat flour as a thickener. Make GF gravy using cornstarch, arrowroot, or GF flour instead.

Most meatballs contain breadcrumbs (wheat) as a binder. Homemade meatballs can easily be made GF using GF breadcrumbs or oats.

No, regular pancakes are made from wheat flour and contain gluten. Excellent GF pancake mixes and recipes are available.

No, regular waffles are made from wheat flour and contain gluten. GF waffle mixes and frozen GF waffles are widely available.

No, regular brownies are made with wheat flour and contain gluten. GF brownie mixes are easy to find and taste just as good.

No, regular cookies are made from wheat flour and contain gluten. Many GF cookie brands and recipes produce excellent results.

No, regular cake is made from wheat flour and contains gluten. GF cake mixes and recipes are widely available and produce excellent results.

Most licorice candy contains wheat flour as a primary ingredient. Some brands like YumEarth make gluten-free licorice alternatives.

Most marshmallows are gluten-free. They're made from sugar, water, and gelatin. However, some brands add wheat starch or are cross-contaminated.

Yes, most pickles are naturally gluten-free. Pickles are cucumbers in vinegar brine — no gluten. Watch for malt vinegar varieties.

No, most teriyaki sauce contains soy sauce (wheat) as a primary ingredient. Use GF teriyaki sauce made with tamari instead.

Traditional Worcestershire sauce contains malt vinegar (barley). Some brands like Lea & Perrins are debated. GF alternatives exist.

Many ranch dressings are gluten-free, but some contain modified food starch from wheat or malt flavoring. Always check the label.

Nacho Cheese Doritos are not considered gluten-free due to cross-contamination. Simply Organic White Cheddar Doritos are certified gluten-free.

Yes, most Cheetos are gluten-free. Frito-Lay lists classic Cheetos Puffs and Crunchy Cheetos as gluten-free in the US.

Plain Milk Chocolate and Peanut M&M's are gluten-free. Pretzel and Crispy M&M's contain wheat and are not safe.

Yes, Skittles are gluten-free. The ingredients do not contain wheat, barley, or rye, and they are generally safe for celiacs.

Yes, classic Snickers bars are gluten-free. They do not contain wheat, barley, or rye ingredients.

No, regular Oreos are made with wheat flour and contain gluten. However, Nabisco offers a certified Gluten-Free Oreo line.

Sushi rice and plain fish are gluten-free. However, soy sauce, imitation crab, tempura crunch, and eel sauce usually contain wheat.

No, traditional sourdough bread is NOT gluten-free. While fermentation reduces gluten, it does not eliminate it.

Yes, Nutella is gluten-free. It does not contain any ingredients derived from wheat, barley, or rye.

No! Seitan is literally made of pure gluten. It is the most dangerous food a celiac could possibly eat.

Oat milk is gluten-free in the US, Canada, and Europe if made with certified gluten-free oats. However, it is never considered gluten-free in Australia and New Zealand.

No, traditional yeast extract spreads like Vegemite and Marmite contain barley gluten. Gluten-free certified versions are available in Australia and the UK.

No. Traditional couscous is made from wheat semolina and contains gluten — it is not safe for people with celiac disease.

No. Barley is one of the three gluten-containing grains (along with wheat and rye) and is never safe for people with celiac disease.

No. Bulgur is parboiled cracked wheat and contains gluten, so it is not safe for people with celiac disease.

No. Farro is an ancient form of wheat and contains gluten — it is not safe for people with celiac disease.

No. Traditional bagels are made from wheat flour and contain gluten, but certified gluten-free bagels are widely available.

It depends. Traditional ramen noodles are made from wheat, but certified gluten-free rice or other GF noodle versions exist.

It depends. Although gnocchi is potato-based, most traditional gnocchi also contains wheat flour, so standard versions are not gluten-free.

Yes. Avocados are a naturally gluten-free fruit and are completely safe for people with celiac disease.

Yes. Bananas are a naturally gluten-free fruit and are safe for people with celiac disease.

Yes. Plain shrimp is naturally gluten-free, but breaded, battered, or sauced shrimp usually contains gluten.

Yes. Plain chicken is naturally gluten-free, but breaded, fried, marinated, or processed chicken often contains gluten.

Yes. Pure maple syrup is naturally gluten-free, but some flavored or imitation pancake syrups should be checked.

Yes. Most hard seltzers — including White Claw and Truly — are made from fermented cane sugar, not grain, so they are gluten-free.

No. Cheez-It crackers are made with enriched wheat flour and contain gluten. They are not safe for celiacs.

No. Goldfish crackers are made with wheat flour and contain gluten. There is no gluten-free version.

No. Standard Kellogg’s Rice Krispies contain malt flavoring made from barley, so they are not gluten-free.

No. Original Pringles are made with wheat starch and most flavors contain gluten. They are not celiac-safe.

It depends. Original Takis (like Fuego) are corn-based with no gluten ingredients, but they are not certified gluten-free and carry a cross-contamination risk.

Yes. Original Fritos corn chips are made from just corn, oil, and salt, so they are gluten-free.

No. Traditional graham crackers are made from graham (wheat) flour and contain gluten.

Yes. Jell-O gelatin and most Jell-O pudding are gluten-free, though a few mix-in varieties should be checked.

Yes. The vast majority of chewing gum — including Wrigley brands — is gluten-free, with only rare exceptions to check.

It depends. Plain deli meats are usually gluten-free, but fillers, flavorings, and shared slicers can introduce gluten — check the label and how it’s sliced.

It depends. The meat is gluten-free, but most jerky is marinated in soy sauce or teriyaki, which usually contains wheat. Choose certified gluten-free jerky.

No. Traditional donuts are made from wheat flour and are not gluten-free. Look for dedicated gluten-free donut brands or bakeries.

No. Traditional naan is made from wheat flour and contains gluten. Gluten-free naan is available from a few brands.

No. Traditional pita bread is made from wheat flour and contains gluten. Gluten-free pita alternatives are available.

It depends. Falafel is chickpea-based and can be gluten-free, but many recipes add wheat flour as a binder and fryers are often shared.

No. Standard croutons are toasted wheat bread and contain gluten. Order salads without croutons or use gluten-free ones.

No. Standard mozzarella sticks are breaded in wheat flour or breadcrumbs and fried in shared oil, so they contain gluten.

Yes. Most kombucha is fermented tea and gluten-free, though a few varieties add barley or wheat-based ingredients — check the label.

Yes. Gatorade is labeled gluten-free by the manufacturer and contains no gluten ingredients.

Yes. Rum is distilled from sugarcane or molasses, so plain rum is gluten-free. Check flavored/spiced rums for added ingredients.

Yes. Distillation removes gluten, so gin is considered gluten-free even when distilled from grain. Sensitive celiacs can choose non-grain gins.

Yes. Champagne and sparkling wine are made from grapes, so they are naturally gluten-free.

Yes. Hard cider is made from fermented apples and is usually gluten-free, but a few add barley — check the label.

Yes. Mainstream sodas like Coca-Cola, Pepsi, and Sprite are gluten-free. A few specialty/“malt” sodas are the exception.

Yes. Almond milk is made from almonds and water and is gluten-free. Check flavored versions and brands with added blends.

No. Standard mac and cheese uses wheat pasta and contains gluten. Many excellent gluten-free versions exist.

No. Traditional lasagna uses wheat pasta sheets and contains gluten. Use gluten-free lasagna noodles for a safe version.

It depends. Soba is made from buckwheat (gluten-free), but most commercial soba is blended with wheat flour. Only 100% buckwheat soba is safe.

Yes. Grits are made from corn and are naturally gluten-free, though check instant/flavored versions and watch for cross-contamination.

No. Twizzlers are made with wheat flour and contain gluten. Choose a gluten-free licorice-style candy instead.

Yes. Original Starburst do not contain gluten ingredients and are considered gluten-free.

No. Twix bars have a wheat-based cookie/biscuit center, so they contain gluten and are not celiac-safe.

No. Kit Kat bars contain a wheat-based wafer, so they have gluten and are not safe for celiacs.

Yes. Standard Reese's Peanut Butter Cups are labeled gluten-free by Hershey. A few shaped/seasonal items are exceptions.

Yes. Plain rice cakes are made from puffed rice and are gluten-free. Check flavored varieties and watch for cross-contamination.

It depends. Corn tortilla chips are gluten-free, but restaurant nachos risk flour-based cheese sauce, toppings, and shared fryers.

Yes. Guacamole is made from avocado and fresh ingredients and is naturally gluten-free. Check pre-made tubs and serve with GF chips.

It depends. Beans are gluten-free, but some refried beans add wheat-based ingredients or share equipment — check the label.

It depends. Rice-based miso (shiro/genmai) is gluten-free, but barley miso (mugi) contains gluten. Always check the type.

No. Pop-Tarts are made with wheat flour and contain gluten. Gluten-free toaster pastries are available from other brands.

It depends. In the US, Cheerios are labeled gluten-free, but several celiac organizations advise caution due to how the oats are tested.

No. Standard corn flakes (like Kellogg’s) contain barley malt flavoring, so they are not gluten-free despite being corn-based.

No. Traditional stuffing is made from wheat bread and contains gluten. Gluten-free stuffing mixes and recipes are available.

Yes. Tortilla chips made from corn are naturally gluten-free. Check flavored varieties and shared fryers at restaurants.

Yes. Soy milk is made from soybeans and water and is gluten-free. Check flavored/malted varieties for added ingredients.

No. Tempura batter is made from wheat flour, so traditional tempura contains gluten and is fried in shared oil.

No. Most dumplings, potstickers, and wontons use wheat-flour wrappers and contain gluten. Some use rice wrappers — confirm before eating.

It depends. Pho uses gluten-free rice noodles, but the broth, sauces (hoisin), and add-ins can contain gluten — confirm at the restaurant.

It depends. Kimchi is fermented vegetables and often gluten-free, but some recipes use wheat-based fish sauce, soy sauce, or barley — check the label.

No. Croissants are made from laminated wheat dough and contain gluten. Gluten-free croissants exist from a few specialty brands.

It depends. Corn-tortilla enchiladas can be gluten-free, but flour tortillas and flour-thickened sauces make many enchiladas unsafe.

No. Lucky Charms contain wheat and oats and are not labeled gluten-free, so they are not safe for celiacs.

It depends. Rice is gluten-free, but fried rice is usually made with soy sauce (which contains wheat) and cooked on shared surfaces.

Yes. Chickpeas are a legume and naturally gluten-free, whether canned or dried. Watch only for cross-contamination and seasoned blends.

Yes. Lentils are a legume and naturally gluten-free. Rinse and sort bulk lentils, and check seasoned mixes for cross-contamination.

Yes. Sour Patch Kids do not contain gluten ingredients and are widely considered gluten-free.

Yes. Swedish Fish do not contain gluten ingredients and are generally considered gluten-free.

It depends. Pure melted cheese is gluten-free, but many restaurant quesos are thickened with wheat flour or contain beer — check the recipe.

Yes. Traditional horchata is made from rice (or tigernuts) and is gluten-free. Check commercial mixes and barley-based versions.

No. Standard chicken nuggets are breaded in wheat flour and fried in shared oil, so they contain gluten. Certified gluten-free nuggets exist.

No. Onion rings are battered or breaded in wheat flour and fried in shared oil, so they contain gluten.

No. Milky Way bars contain barley malt and are not gluten-free (note: the Milky Way Midnight/Simply Caramel also contain gluten).

Yes. Butterfinger is listed as gluten-free by the manufacturer (Ferrara) following its reformulation.

Yes. Edamame is young soybeans and is naturally gluten-free. Watch only for soy-sauce seasoning and restaurant cross-contamination.

It depends. Pad Thai uses gluten-free rice noodles, but the sauce often contains soy/fish/oyster sauce with wheat — confirm at the restaurant.

It depends. Most cocoa-based hot chocolate is gluten-free, but malted versions (like Ovaltine) contain barley — check the mix.

It depends. Tea and tapioca pearls are gluten-free, but some flavor powders, toppings, and creamers contain gluten — ask the shop.

It depends. Most cornbread combines cornmeal WITH wheat flour, so it usually contains gluten — only all-cornmeal or GF-flour cornbread is safe.

Yes. Risotto is made from rice and is naturally gluten-free — just confirm the broth and any add-ins are gluten-free.

No. Egg roll wrappers are made from wheat flour, so traditional egg rolls contain gluten and are fried in shared oil.

No. Fried calamari is coated in wheat flour and fried in shared oil, so it contains gluten. Grilled calamari can be gluten-free.

No. Corn dog batter combines cornmeal with wheat flour, so standard corn dogs contain gluten. Gluten-free corn dogs exist.

Yes. Most gummy bears — including Haribo Gold-Bears — are gluten-free, since they are made from gelatin and sugar, not wheat.

Yes. Potatoes are naturally gluten-free, so mashed potatoes are usually safe — but check instant flakes and the gravy.

Yes. Tahini is made from ground sesame seeds and is naturally gluten-free. Check only for shared-equipment cross-contamination.

No. Battered fish is coated in wheat flour and fried in shared oil, so traditional fish and chips contain gluten.

Yes. Traditional eggnog is made from milk, cream, eggs, and sugar and is gluten-free. Check flavorings and any malt/cookie add-ins.

Yes. Almond Joy is listed as gluten-free by Hershey — it is made from coconut, almonds, and chocolate with no gluten ingredients.

No. Churros are made from a wheat-flour dough and fried in shared oil, so they contain gluten.

It depends. Potatoes are gluten-free, but many frozen and restaurant hash browns add wheat flour and are fried in shared oil.

No. Pot pie has a wheat-flour crust and a flour-thickened filling, so standard pot pie contains gluten. Gluten-free pot pies exist.

It depends. Some Caesar dressings are gluten-free, but others contain Worcestershire or wheat-based thickeners — and the croutons add gluten.

Yes. Most hot sauces (Tabasco, Frank’s, Cholula) are made from peppers, vinegar, and salt and are gluten-free. Check thick or specialty sauces.

It depends. Many BBQ sauces are gluten-free, but some contain soy sauce, malt, or wheat-based thickeners — check the label.

Yes. Most energy drinks — including Red Bull and Monster — contain no gluten ingredients and are considered gluten-free.

It depends. Fruit smoothies are usually gluten-free, but add-ins like granola, wheatgrass, protein powders, and some bases can contain gluten.

Yes. Balsamic vinegar is made from grapes and is gluten-free — unlike malt vinegar, which contains barley.

No. Quiche is baked in a wheat-flour pastry crust, so standard quiche contains gluten. Crustless quiche/frittata is gluten-free.

No. Most oyster sauce is thickened with wheat flour and contains gluten. Gluten-free oyster sauce is available from a few brands.

No. Ravioli is made from wheat pasta, so standard ravioli contains gluten. Gluten-free ravioli is available from a few brands.

No. Udon are thick wheat-flour noodles, so udon contains gluten and is not safe for celiacs.

It depends. The meat and tzatziki can be gluten-free, but gyros are served in wheat pita and the meat may contain wheat fillers.

It depends. Some tater tots (like Ore-Ida) are gluten-free, but others add wheat flour and restaurants use shared fryers.

It depends. The meat and mashed-potato topping can be gluten-free, but the gravy/filling is often thickened with wheat flour.

No. Malt vinegar is made from barley and contains gluten — unlike balsamic, wine, cider, and distilled vinegars, which are gluten-free.

Yes. Apple cider vinegar is made from apples and is gluten-free — only malt vinegar (from barley) contains gluten.

Yes. Traditional pesto (basil, oil, pine nuts, Parmesan, garlic) is gluten-free — just check jarred pesto for added thickeners.

Yes. Lemonade is made from lemons, water, and sugar and is naturally gluten-free. Check powdered mixes and "hard" lemonades.

No. Most crab cakes are bound with breadcrumbs or crackers, so standard crab cakes contain gluten. Gluten-free versions are easy to make.

No. Chow mein is made from wheat noodles, so it contains gluten. The soy-sauce based sauce adds more.

No. Lo mein uses wheat noodles and a soy-sauce based sauce, so it contains gluten.

No. Wontons are wrapped in wheat dough, and the broth often contains soy sauce, so wonton soup contains gluten.

Yes. The popular Huy Fong Sriracha is gluten-free (chili, sugar, salt, garlic, vinegar). Check other brands’ labels.

It depends. Real wasabi is gluten-free, but most "wasabi" paste is horseradish-based and can contain wheat or wheat-based fillers.

Yes. Coleslaw is cabbage in a mayo or vinegar dressing and is usually gluten-free — just check the dressing.

Yes. Potato salad is potatoes in a mayo or vinegar dressing and is usually gluten-free — check the dressing and add-ins.

It depends. Brewed chai (spiced tea) is gluten-free, but some chai concentrates, mixes, and "dirty chai" add-ins can contain gluten or barley malt.

Yes. Deviled eggs are eggs, mayonnaise, and mustard and are naturally gluten-free — just check the mustard and any garnishes.

No. Funnel cake is made from wheat-flour batter and fried in shared oil, so it contains gluten.

No. Traditional crepes are made from wheat flour and contain gluten. Buckwheat (100% buckwheat) or GF-flour crepes can be safe.

No. Both the biscuits and the gravy are wheat-based, so standard biscuits and gravy contain gluten.

It depends. Grilled fish on corn tortillas can be gluten-free, but battered/fried fish and flour tortillas contain gluten.

It depends. Raw fish and rice are gluten-free, but most poke sauces use soy sauce (wheat) and some toppings contain gluten.

Yes. Tuna salad (tuna, mayo, celery) is naturally gluten-free — just check the relish/seasonings and skip the bread or crackers.

Yes. Chicken salad (chicken, mayo, add-ins) is naturally gluten-free — check the mayo/seasonings and skip bread or crackers.

Yes. A classic margarita (tequila, lime, orange liqueur) is gluten-free — just check pre-made mixes and flavored versions.

It depends. Vodka and tomato juice are gluten-free, but Worcestershire sauce (and some mixes/beers) can add gluten.

Yes. A frittata is an egg dish with no crust, so it is naturally gluten-free — just confirm no flour is added and check the fillings.

It depends. Pure fish sauce (anchovies + salt) is gluten-free, but some brands add wheat — choose a gluten-free-labeled fish sauce.