Gluten-free foods at a glance

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

Some foods that are gluten-free

• 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

Some common foods containing gluten

• 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