GLUTEN REFERENCE CHART
courtesy, Rainbow Natural Foods

This handy reference chart lets you see at a glance what foods typically contain gluten. (not intended as a replacement for reading ingredients lists when grocery shopping).

Food Items	Gluten-Free	Contains Gluten
Dairy Products
Milk, Buttermilk	X
Malted Milk		X
Cheese, Cottage Cheese	X
Grains or Flour
Wheat, Rye, Durum, Triticale		X
Barley, Oats, Spelt, Kamut		X
Corn, Buckwheat	X
Rice (brown or white)	X
Millet, Quinoa, Sorghum	X
Special Wheat Products
Bulgar		X
Couscous		X
Wheat Germ		X
Wheat Bran		X
Cream of Wheat		X
Gluten Flour		X
Graham Flour		X
Cereals (hot and cold)
Cornmeal	X
Rice Flakes, brown or white	X
Rice Semolina	X
Soy Grits or Flakes	X
Puffed Corn	X
Puffed Rice	X
Pastas
Rice Pasta	X
Corn Pasta	X
Soybean Pasta	X
Regular Spaghetti		X
Regular Macaroni		X
Peas, Beans and Lentils	X
Nuts
Almonds, Brazils, Cashews, Filberts	X
Peanuts, Pecans, Pistachios, Walnuts	X
Seeds
Flax, Poppy, Pumpkin, Sesame, Sunflower	X
Fruits and Vegetables
All fresh, frozen, canned	X
Soup Bases and Mixes
Commercially prepared bouillon cubes & extracts		X
Starch
Arrowroot, Corn, Potato, Tapioca	X
Wheat		X
Fats
Butter, Margarine, Lard	X
Shortening, Vegetable Oil	X
Wheat Germ Oil		X
Desserts
Sherbets, Water Ice, Whipped Toppings	X
Custard Powder, Gelatin Desserts	X
Cakes, Cookies & Pastries made with allowed ingredients	X
Cocoa Products
Chocolate (Chunks or Chips)	X
Sweets
Honey, Jam, Jelly, Marmalade, Corn Syrup	X
Maple Syrup, Molasses, Sugar (Brown or White)	X
Meats and Alternates
Meat, Fish, Poultry - fresh, canned or smoked	X
Pate	X
Sausages, Wieners and Bologna		X
Commercial battered or breaded meat, fish or poultry products		X
Eggs	X
Dried Fruits
Prunes, Apricots	X
Raisins, Dates, Figs	X
Papaya, Pineapples	X
Coconuts (flakes or chips)	X
Condiments
Plain Pickles, Relish, Olives, Tomato Paste	X
Cider, White Vinegar	X

Notes:

All commercially prepared foods should be checked for "not-allowed" ingredients.

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