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Gluten-free foods at a glance

Here is a snapshot of foods that are typically gluten-free, and some foods that typically contain gluten.

  • Meat/protein
    Fresh meat, fish, chicken, pork, eggs, milk, cheese
  • Produce
    Fresh, canned and frozen fruit and vegetables (check labels on canned)
  • Carbohydrates
    Potato, rice, corn, buckwheat, soy, polenta, millet, sorghum, maize cornflour, rice cakes, rice crackers, corn thins, rice noodles, rice pasta, corn pasta
  • Cereals
    Gluten-free muesli and cereals
  • Condiments
    Butter, margarine, oils, salt, peppers, herbs, spices, garlic, nuts, seeds
  • Sweeteners
    Jam, honey, nut butters, glucose, golden syrup
  • Beverages
    Tea, coffee, fruit juice, vegetable juice
  • Snacks
    Plain popcorn, plain salted potato chips, jelly, meringue. Lollies, chocolate and ice cream made with gluten-free ingredients
  • Meat/protein
    Sausages, rissoles, fish cakes
  • Carbohydrates
    Breadcrumbs, pasta and wheat-based noodles, pizza base, pastry, croutons, pancakes, bread and baked products, stuffing, trifle, sponge
  • Cereals/grains
    Wheat, rye, barley, oats, spelt, wheatgerm, bran, semolina, couscous, malt, malted barley, durum wheat, breakfast cereal
  • Condiments
    Cheese spread, soy sauce, packet sauces, packet gravy
  • Beverages
    Barley waters, homemade beer, milk shakes, flavoured milk
  • Snacks
    Most lollies and sweets, takeaway French fries (contamination from other battered food), pretzels, crackers, instant meals
NOTE: these lists are not complete and are provided as a guideline only.


Date modified: 3 April 2017
First published: Apr 2006


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