Karen’s Gluten Free Guide
02 May, 2017


This list is intended as a starting point for you, a working guide on how to eat Gluten Free


Allowed Foods

Grains and Starches

Amaranth, Arrowroot, Buckwheat, Carob, Corn or maize (cornflour, polenta, corn-starch, cornmeal), Chestnut flour Chickpeas, Linseed  Lotus root flour, Millet, Potato, Quinoa, Rice – flour, ground rice, rice bran, Sago, Sorghum, Sweet potato, Tapioca, Teff, Yams


There is a huge variety of gluten free flours, some of which are mentioned above. Naomi Devlin in River Cottage Gluten Free explains the different types of flour and their uses.

It does seem that bakers find they get better results using a mixture of different flours rather than simply a gluten free option,

Other Foods

  • All fresh meat
  • All Fish and Seafood
  • Beans and pulses, lentils
  • Corn and cornmeal
  • Fruit
  • Vegetables,
  • Dairy products
  • Eggs,
  • Rice and rice noodles
  • Nuts and seeds plain not flavoured
  • Pure oils and fats
  • Soya
  • Tomato puree
  • Vanilla essence
  • Fresh Herbs and individual spices
  • Yeast



Any processed food or sauce, even flavoured tins of beans


Not Gluten Free

  • Barley malt, malt, malt extract, couscous
  • Wheat, Rye, Barley Flours
  • Wheat, oat bran
  • Wheat rusk, starch

This means you need to find gluten free:

  • Bread,
  • Breaded ham and corned beef
  • Breaded or battered fish
  • Barley cup, Ovaltine and Horlicks
  • Béchamel and bread sauce
  • Crackers
  • Biscuits,
  • Cereals,
  • Pastry,
  • Ice cream cornets.
  • Pasta,
  • Pizza
  • Noodles.
  • In short, anything containing flour
  • Chips - they are fried alongside battered fish or may have coatings on them and look out for malt vinegar too!
  • Beer and check other alcohols
  • Sausages, Soups and Stuffing Mix
  • Yogurt



Baking powder, sauces – mayonnaise, mustard, soy, Worcestershire, salad cream. Seasonings – stocks, gravy mixes, sweets, blue cheese, other sauces and dressings, flavoured crisps and snack mixes



Oats are a personal choice. There is a risk of cross contamination because they are often processed alongside wheat and other grains.


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