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  • Safe Gluten-Free Food List (Safe Ingredients)

    Reviewed and edited by a celiac disease expert.

    This list focuses on safe gluten-free foods and ingredients within the USA and Canada.


    Caption: Image: CC--Alex Kaiser

    Celiac.com's safe food and ingredient list has been compiled and maintained for nearly 25 years. We keep the list updated with any additions or changes. Feel free to comment below if you believe something should be added to it.

    A
    Acacia Gum
    Acesulfame K
    Acesulfame Potassium
    Acetanisole
    Acetophenone
    Acorn Quercus
    Adipic Acid
    Adzuki Bean
    Acacia Gum
    Agar
    Agave
    Ajinomoto (msg)
    Albumen
    Alcohol (Distilled Spirits)
    Alfalfa
    Algae
    Algin
    Alginic Acid
    Alginate
    Alkalized Cocoa
    Allicin
    Almond Nut
    Alpha-amylase
    Alpha-lactalbumin
    Aluminum
    Amaranth
    Ambergris
    Ammonium Hydroxide
    Ammonium Phosphate
    Ammonium Sulphate
    Amylose
    Amylopectin
    Annatto
    Annatto Color
    Apple Cider Vinegar
    Arabic Gum
    Arrowroot
    Artichokes
    Artificial Butter Flavor
    Artificial Flavoring
    Artificial Flavors
    Artocarpus Altilis (breadfruit)
    Ascorbic Acid
    Aspartame (can cause IBS symptoms)
    Aspartic Acid
    Aspic
    Astragalus Gummifer
    Atadwe (tigernut)
    Autolyzed yeast (msg)
    Autolyzed Yeast Extract (msg)
    Avena Sativia (Oats3)
    Avena Sativia Extract (from Oats3)
    Avidin
    Azodicarbonamide

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    B
    Bajra (pearl millet)
    Bajra flour (pearl millet flour)
    Baking Soda
    Balsamic Vinegar
    Beeswax
    Beans
    Bean, Adzuki
    Bean, Hyacinth
    Bean, Lentil
    Bean, Mung
    Bean Romano (Chickpea)
    Bean Tepary
    Benzoic acid
    Besan (Chickpea)
    Beta Glucan (from Oats)
    Betaine
    Beta Carotene
    BHA
    BHT
    Bicarbonate of Soda
    Biotin
    Blue Cheese
    Breadfruit (artocarpus altilis)
    Brown Sugar
    Buckwheat
    Butter (check additives)
    Butylated Hydroxyanisole
    Butyl Compounds

    C
    Calcium Acetate
    Calcium Carbonate
    Calcium Caseinate
    Calcium Chloride
    Calcium Disodium
    Calcium Glutamate (E 623) - msg
    Calcium Hydroxide
    Calcium Lactate
    Calcium Laurate
    Calcium Pantothenate
    Calcium Phosphate
    Calcium Propionate
    Calcium Silicate
    Calcium Sorbate
    Calcium Stearoyl Lactylate
    Calcium Stearate
    Calcium Sulfate
    Calrose
    Camphor
    Cane Sugar
    Cane Vinegar
    Canola (Rapeseed)
    Canola Oil (Rapeseed Oil)
    Caprylic Acid
    Carbonated Water
    Carboxymethyl Cellulose
    Caramel Color
    Caramel Flavoring
    Carmine
    Carnauba Wax
    Carob Bean
    Carob Bean Gum
    Carob Flour
    Carrageenan (E 407) - msg
    Carrageenan Chondrus Crispus
    Casein
    Cassava Manihot Esculenta
    Castor Oil
    Catalase
    Cellulose1
    Cellulose Ether
    Cellulose Gum
    Cetyl Alcohol
    Cetyl Stearyl Alcohol
    Champagne Vinegar
    Channa (Chickpea)
    Chana Flour (Chickpea Flour)
    Cheeses - (most, but check ingredients)
    Chestnuts
    Chickpea
    Chlorella
    Chocolate Liquor
    Choline Chloride
    Chromium Citrate
    Chufa (tigernut)
    Chymosin
    Citric Acid
    Citrus Red No. 2
    Cochineal
    Cocoa
    Cocoa Butter
    Coconut
    Coconut Vinegar
    Collagen
    Colloidal Silicon Dioxide
    Confectioner's Glaze
    Copernicia Cerifera
    Copper Sulphate
    Corn
    Corn Gluten
    Corn Masa Flour
    Corn Meal
    Corn Flour
    Corn Starch
    Corn Sugar
    Corn Sugar Vinegar
    Corn Syrup
    Corn Syrup Solids
    Corn Swetener
    Corn Vinegar
    Corn Zein
    Cortisone
    Cotton Seed
    Cotton Seed Oil
    Cowitch
    Cowpea
    Cream of Tartar
    Croscarmellose Sodium
    Crospovidone
    Curds
    Cyanocobalamin
    Cyperus esculentus (tigernut)
    Cysteine, L

    D
    Dal (Lentils)
    D-Alpha-tocopherol
    Dasheen Flour (Taro)
    Dates
    D-Calcium Pantothenate
    Delactosed Whey
    Demineralized Whey
    Desamidocollagen
    Dextran
    Dextrin
    Dextrimaltose
    Dextrose
    Diglycerides
    Dioctyl Sodium
    Dioctyl Sodium Solfosuccinate
    Dipotassium Phosphate
    Disodium Guanylate
    Disodium Inosinate
    Disodium Phosphate
    Distilled Alcohols
    Distilled Vinegar
    Distilled White Vinegar
    Docusate Sodium
    Dutch Processed Cocoa

    E
    Earth Almond (tigernut)
    EDTA (Ethylenediaminetetraacetic Acid)
    Eggs
    Egg Yolks
    Elastin
    Erythritol
    Ester Gum
    Ethyl Alcohol
    Ethylenediaminetetraacetic Acid
    Ethyl Maltol
    Ethyl Vanillin
    Expeller Pressed Canola Oil

    F
    FD&C Blue No. 1 Dye
    FD&C Blue No. 1 Lake
    FD&C Blue No. 2 Dye
    FD&C Blue No. 2 Lake
    FD&C Green No. 3 Dye
    FD&C Green No. 3 Lake
    FD&C Red No. 3 Dye
    FD&C Red No. 40 Dye
    FD&C Red No. 40 Lake
    FD&C Yellow No. 5 Dye
    FD&C Yellow No. 6 Dye
    FD&C Yellow No. 6 Lake
    Ferric Orthophosphate
    Ferrous Gluconate
    Ferrous Fumerate
    Ferrous Lactate
    Ferrous Sulfate
    Fish (fresh)
    Flaked Rice
    Flax
    Folacin
    Folate
    Flavoring
    Flavoring Extracts
    Folic Acid-Folacin
    Fonio (millet)
    Food Starch
    Food Starch Modified
    Formaldehyde
    Fructose
    Fruit (including dried)
    Fruit Vinegar
    Fumaric Acid

    G
    Galactose
    Garbanzo Beans
    Gelatin
    Glucoamylase
    Gluconolactone
    Glucose
    Glucose Syrup
    Glutamate (E 620) - msg
    Glutamic acid (E 620) - msg
    Glutamine (amino acid)
    Glutinous Rice
    Glutinous Rice Flour
    Glycerides
    Glycerin
    Glycerol Monooleate
    Glycol Monosterate
    Glycol
    Glycolic acid
    Gram flour (chick peas)
    Grape Skin Extract
    Grits, Corn
    Guar Gum
    Gum Acacia
    Gum Arabic
    Gum Base
    Gum Tragacanth

    H
    Hemp
    Hemp Seeds
    Herbs
    Herb Vinegar
    Hexanedioic Acid
    High Fructose Corn Syrup
    Hominy
    Honey
    Hops
    Horseradish (Pure)
    HPP
    HVP
    Hyacinth Bean
    Hydrogen Peroxide
    Hydrogenated Vegetable Oil
    Hydrolyzed Caseinate
    Hydrolyzed Meat Protein
    Hydrolyzed Plant Protein
    Hydrolyzed Protein
    Hydrolyzed Soy Protein
    Hydrolyzed Vegetable Protein
    Hydroxypropyl Cellulose
    Hydroxypropyl Methylcellulose
    Hypromellose

    I
    Illepe
    Iodine
    Inulin
    Invert Sugar
    Iron Ammonium Citrate
    Isinglass
    Isolated Soy Protein
    Isomalt

    J
    Job's Tears
    Jowar (Sorghum)

    K
    Karaya Gum
    Kasha (roasted buckwheat)
    Keratin
    K-Carmine Color
    K-Gelatin
    Koshihikari (rice)
    Kudzu
    Kudzu Root Starch

    L
    Lactalbumin Phosphate
    Lactase
    Lactic Acid
    Lactitol
    Lactose
    Lactulose
    Lanolin
    Lard
    L-cysteine
    Lecithin
    Lemon Grass
    Lentils
    Licorice
    Licorice Extract
    Lipase
    L-leucine
    L-lysine
    L-methionine
    Locust Bean Gum
    L-tryptophan

    M
    Magnesium Carbonate
    Magnesium Glutamate (E 625)
    Magnesium Hydroxide
    Magnesium Oxide
    Magnesium Stearate
    Maize
    Maize Waxy
    Malic Acid
    Maltitol
    Maltodextrin (except in pharmaceuticals)
    Maltitol 
    Maltol
    Maltose
    Manganese Sulfate
    Manioc
    Masa
    Masa Flour
    Masa Harina
    Meat (fresh)
    Medium Chain Triglycerides
    Menhaden Oil
    Methyl Cellulose2
    Microcrystalline Cellulose
    Micro-particulated Egg White Protein
    Milk
    Milk Protein Isolate
    Millet
    Milo (Sorghum)
    Mineral Oil
    Mineral Salts
    Mixed Tocopherols
    Modified Food Starch
    Modified Starch
    Molybdenum Amino Acid Chelate
    Monoammonium Glutamate (E 624) - msg
    Monocalcium Phosphate
    Monoglycerides
    Mono and Diglycerides
    Monopotassium Glutamate (E 622) - msg
    Monopotassium Phosphate
    Monosaccharides
    Monosodium Glutamate (E 621) - msg
    Monostearates
    MSG
    Mung Bean
    Musk
    Mustard Flour
    Myristic Acid

    N
    Natrium Glutamate (msg)
    Natural Flavoring
    Natural Flavors
    Natural Smoke Flavor
    Niacin-Niacinamide
    Neotame
    Niacin
    Niacinamide
    Nitrates
    Nitrous Oxide
    Non-fat Milk
    Nuts (except wheat, rye & barley)
    Nut, Acron
    Nut, Almond

    O
    Oats
    Oils and Fats
    Oleic Acid
    Oleoresin
    Olestra
    Oleyl Alcohol/Oil
    Orange B
    Oryzanol

    P
    Palmitic Acid
    Pantothenic Acid
    Papain
    Paprika
    Paraffin
    Patially Hydrogenated Cottonseed Oil
    Patially Hydrogenated Soybean Oil
    Peas
    Pea - Chick
    Pea - Cow
    Pea Flour
    Pea Starch
    Peanuts
    Peanut Flour
    Pearl Millet
    Pectin (E 440)
    Pectinase
    Peppermint Oil
    Peppers
    Pepsin
    Peru Balsam
    Petrolatum
    PGPR (Polyglycerol Polyricinoleate)
    Phenylalanine
    Phosphoric Acid
    Phosphoric Glycol
    Pigeon Peas
    Polenta
    Polydextrose
    Polyethylene Glycol
    Polyglycerol
    Polyglycerol Polyricinoleate (PGPR)
    Polysorbates
    Polysorbate 60
    Polysorbate 80
    Polyvinyl Alcohol
    Potassium Benzoate
    Potassium Caseinate
    Potassium Citrate
    Potassium Iodide
    Potassium Lactate
    Potassium Matabisulphite
    Potassium Sorbate
    Potatoes
    Potato Flour
    Potato Starch
    Povidone
    Prinus
    Pristane
    Propolis
    Propylene Glycol
    Propylene Glycol Monosterate
    Propyl Gallate
    Protease
    Psyllium
    Pyridoxine Hydrochloride

    Q
    Quinoa

    R
    Ragi
    Raisin Vinegar
    Rape
    Recaldent
    Reduced Iron
    Rennet
    Rennet Casein
    Resinous Glaze
    Reticulin
    Riboflavin
    Rice
    Rice (Enriched)
    Rice Flour
    Rice Starch
    Rice Syrup
    Rice Vinegar
    Ricinoleic Acid
    Romano Bean (chickpea)
    Rosematta
    Rosin
    Royal Jelly

    S
    Saccharin
    Saffron
    Sago
    Sago Palm
    Sago Flour
    Sago Starch
    Saifun (bean threads)
    Salt
    Seaweed
    Seeds (except wheat, rye & barley)
    Seed - Sesame
    Seed - Sunflower
    Shea
    Sherry Vinegar
    Silicon Dioxide
    Simethicone
    Smoke Flavoring
    Soba (be sure its 100% buckwheat)
    Sodium Acid Pyrophosphate
    Sodium Acetate
    Sodium Alginate
    Sodium Ascorbate
    Sodium Benzoate
    Sodium Caseinate (msg)
    Sodium Citrate
    Sodium Erythrobate
    Sodium Hexametaphosphate
    Sodium Hydrogen Glutamate (msg)
    Sodium Lactate
    Sodium Lauryl Sulfate
    Sodium Metabisulphite
    Sodium Nitrate
    Sodium Phosphate
    Sodium Polyphosphate
    Sodium Silaco Aluminate
    Sodium Stearyl Fumarate
    Sodium Stearoyl Lactylate
    Sodium Sulphite
    Sodium Stannate
    Sodium Tripolyphosphate
    Sorbic Acid
    Sorbitan Monostearate
    Sorbitol-Mannitol (can cause IBS symptoms)
    Sorghum
    Sorghum Flour
    Soy
    Soybean
    Soy Lecithin
    Soy Protein
    Soy Protein Concentrate
    Soy Protein Isolate
    Spices (pure)
    Spirits (Specific Types)
    Spirit Vinegar
    Starch (the single word ingredient is, by law, cornstarch)
    Stearates
    Stearamide
    Stearamine
    Stearic Acid
    Stearyl Lactate
    Stevia
    Subflower Seed
    Succotash (corn and beans)
    Sucralose
    Sucrose
    Sulfosuccinate
    Sulfites
    Sulfur Dioxide
    Sweet Chestnut Flour

    T
    Tagatose
    Tallow
    Tapioca
    Tapioca Flour
    Tapioca Starch
    Tara Gum
    Taro
    Tarro
    Tarrow Root
    Tartaric Acid
    Tartrazine
    TBHQ is Tetra or Tributylhydroquinone
    Tea
    Tea-Tree Oil
    Teff
    Teff Flour
    Tepary Bean
    Textured Soy Protein
    Textured Vegetable Protein
    Thiamin Hydrochloride
    Thiamine Mononitrate
    Thiamine Hydrochloride
    Titanium Dioxide
    Tofu (Soy Curd)
    Tolu Balsam
    Torula Yeast (msg)
    Tragacanth
    Tragacanth Gum
    Triacetin
    Tricalcium Phosphate
    Tri-Calcium Phosphate
    Trypsin
    Turmeric (Kurkuma)
    TVP
    Tyrosine

    U
    Urad/Urid Beans
    Urad/Urid Dal (peas) Vegetables
    Urad/Urid flour
    Urd

    V
    Vinegar (All except Malt)
    Vanilla Extract
    Vanilla Flavoring
    Vanillin
    Vetsin (msg)
    Vinegars (Specific Types - Except Malt Vinegar)
    Vitamin A (retinol)
    Vitamin A Palmitate
    Vitamin B1
    Vitamin B-12
    Vitamin B2
    Vitamin B6
    Vitamin D
    Vitamin E Acetate

    W
    Waxy Maize
    Whey
    Whey Protein
    Whey Protein Concentrate
    Whey Protein Isolate
    White Vinegar
    Wines
    Wine Vinegars (& Balsamic)
    Wild Rice

    X
    Xanthan Gum
    Xylitol

    Y
    Yam Flour
    Yeast (except brewer's yeast)
    Yeast Extract (msg)
    Yeast Food (msg)
    Yeast Nutrient (msg)
    Yellow Nutsedge (tigernut)
    Yogurt (plain, unflavored)

    Z
    Zinc Oxide
    Zinc Proteinate
    Zinc Stearate
    Zinc Sulfate

    • 1) Cellulose is a carbohydrate polymer of D-glucose. It is the structural material of plants, such as wood in trees. It contains no gluten protein.
    • 2) Methyl cellulose is a chemically modified form of cellulose that makes a good substitute for gluten in rice-based breads, etc.

     



    User Feedback

    Recommended Comments



    This site is a life saver for me. I have only been diagnosed with celiac disease since March 2007, and I am still trying to get familiar with the 'safe foods.' Thanks you so much.

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    AWESOME!!! Thank you so much! I own a small vegan/vegetarian cafe in Baltimore, and I can now offer customers gluten free items! Hope more restaurants follow...

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    Posted November 4, 2007

    I have been trying for ten years to figure out what was wrong with my son. Finally after ten years of unsure doctors, lotion that stings skin that was like leather, and a extended malnourished looking belly we finally know what has made him a year and a half behind in his growth and was threatening the life of my son. In April of 2007 he was finally diagnosed with celiac disease. With the help of your lists and a change of diet, he no longer has skin of leather, no longer is always starving and is finally gaining weight. Thank you so much for your time in making these lists. Also, because of his diagnosis, I changed my diet to match his and have lost forty pounds because of it. Thank you so much.

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    This was really helpful because there are a lot of ingredients listed on items that I was unsure of as being safe or not. Thanks!

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    My age 9 granddaughter has just been put on a gluten free diet for her weight--she is overweight. This was first hit on correct foods.

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    I have spent hours trying to find out is cellulose gum was safe for me. thank you for the research you did on this--you are in my favorites now.

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  • About Me

    Scott Adams was diagnosed with celiac disease in 1994, and, due to the nearly total lack of information available at that time, was forced to become an expert on the disease in order to recover. In 1995 he launched the site that later became Celiac.com to help as many people as possible with celiac disease get diagnosed so they can begin to live happy, healthy gluten-free lives.  He is co-author of the book Cereal Killers, and founder and publisher of the (formerly paper) newsletter Journal of Gluten Sensitivity. In 1998 he founded The Gluten-Free Mall which he sold in 2014. Celiac.com does not sell any products, and is 100% advertiser supported.


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  • Related Articles

    This is a list of unsafe and forbidden ingredients for those who have celiac disease. We keep it up to date, and feel free to use the comment field below to suggest any changes or additions.
    A
    Abyssinian Hard (Wheat triticum durum)
    Atta Flour
    B
    Barley Grass (can contain seeds)
    Barley Hordeum vulgare
    Barley Malt
    Beer (most contain barley or wheat)
    Bleached Flour
    Bran (wheat, rye or barley bran)
    Bread Flour
    Brewer's Yeast
    Brown Flour
    Bulgur (Bulgar Wheat/Nuts)
    Bulgur Wheat
    C
    Cereal Binding
    Chilton
    Club Wheat (Triticum aestivum subspecies compactum)
    Common Wheat (Triticum aestivum)
    Cookie Crumbs
    Cookie Dough
    Cookie Dough Pieces
    Couscous
    Criped Rice
    D
    Dinkle (Spelt)
    Disodium Wheatgermamido Peg-2 Sulfosuccinate
    Durum wheat (Triticum durum)
    E
    Edible Coatings
    Edible Films
    Edible Starch
    Einkorn (Triticum monococcum)
    Emmer (Triticum dicoccon)
    Enriched Bleached Flour
    Enriched Bleached Wheat Flour
    Enriched Flour
    F
    Farik
    Farina
    Farina Graham
    Farro
    Filler
    Flour (normally this is wheat)
    Freekeh
    Frikeh
    Fu (dried wheat gluten)
    G
    Germ (wheat, rye or barley bran)
    Graham Flour
    Granary Flour
    Groats (barley, wheat)
    H
    Hard Wheat
    Heeng
    Hing
    Hordeum Chilense (Wild Barley)
    Hordeum Vulgare Extract
    Hydroxypropyltrimonium Hydrolyzed Wheat Protein
    K
    Kamut (Pasta wheat)
    Kecap Manis (Soy Sauce)
    Ketjap Manis (Soy Sauce)
    Kluski Pasta
    M
    Maida (Indian wheat flour)
    Malt
    Malted Barley Flour
    Malted Milk
    Malt Extract
    Malt Syrup
    Malt Flavoring
    Malt Vinegar
    Macha Wheat (Triticum aestivum)
    Matza
    Matzah
    Matzo
    Matzo Semolina
    Meripro 711
    Mir
    N
    Nishasta
    O
    Oriental Wheat (Triticum turanicum)
    Orzo Pasta
    P
    Pasta
    Pearl Barley
    Persian Wheat (Triticum carthlicum)
    Perungayam
    Poulard Wheat (Triticum turgidum)
    Polish Wheat (Triticum polonicum)
    R
    Rice Malt (if barley or Koji are used)
    Roux
    Rusk
    Rye
    S
    Seitan
    Semolina
    Semolina Triticum
    Shot Wheat (Triticum aestivum)
    Small Spelt
    Spirits (Specific Types)
    Spelt (Triticum spelta)
    Sprouted Wheat or Barley
    Stearyldimoniumhydroxypropyl Hydrolyzed Wheat Protein
    Strong Flour
    Suet in Packets
    T
    Tabbouleh
    Tabouli
    Teriyaki Sauce
    Timopheevi Wheat (Triticum timopheevii)
    Triticale X triticosecale
    Triticum Durum (Durum Wheat)
    Triticum Vulgare (Wheat) Flour Lipids
    Triticum Vulgare (Wheat) Germ Extract
    Triticum Vulgare (Wheat) Germ Oil
    Tritordeum (combination of durum wheat - Triticum Durum - and wild barley (Hordeum Chilense)
    U
    Udon (wheat noodles)
    Unbleached Flour
    V
    Vavilovi Wheat (Triticum aestivum)
    Vital Wheat Gluten
    W
    Wheat, Abyssinian Hard triticum durum
    Wheat Amino Acids
    Wheat Bran Extract
    Wheat, Bulgur
    Wheat Durum Triticum
    Wheat Germ Extract
    Wheat Germ Glycerides
    Wheat Germ Oil
    Wheat Germamidopropyldimonium Hydroxypropyl Hydrolyzed Wheat Protein
    Wheat Grass (can contain seeds)
    Wheat Nuts
    Wheat Protein
    Wheat Starch
    Wheat Triticum aestivum
    Wheat Triticum Monococcum
    Wheat (Triticum Vulgare) Bran Extract
    Whole-Meal Flour
    Wild Barley (Hordeum Chilense)
    Wild Einkorn (Triticum boeotictim)
    Wild Emmer (Triticum dicoccoides)
    The following items may or may not contain gluten depending on where and how they are made, and it is sometimes necessary to check with the manufacturer to find out:
    Amp-Isostearoyl Hydrolyzed Wheat Protein2 Artificial Color2 Baking Powder2 Clarifying Agents2 Coloring2 Dry Roasted Nuts2 Emulsifiers2 Enzymes2 Fat Replacer2 Gravy Cubes2 Ground Spices2 Hydrolyzed Wheat Gluten2 Hydrolyzed Wheat Protein2 Hydrolyzed Wheat Protein Pg-Propyl Silanetriol2 Hydrolyzed Wheat Starch2 Hydrogenated Starch Hydrolysate2 Hydroxypropylated Starch2 Miso2 Natural Juices2 Non-dairy Creamer2 Pregelatinized Starch2 Protein Hydrolysates2 Seafood Analogs2 Seasonings2 Sirimi2 Soba Noodles2 Soy Sauce2 Soy Sauce Extract2 Soy Sauce Solids2 Sphingolipids2 Stabilizers2 Starch1, 2 Stock Cubes2 Suet2 Tocopherols2 Vegetable Broth2 Vegetable Gum2 Vegetable Protein2 Vegetable Starch2 Vitamins2 1) If this ingredient is made in North America it is likely to be gluten-free. 2) Can utilize a gluten-containing grain or by-product in the manufacturing process, or as an ingredient.


    Celiac.com 12/10/2000 - As reported in Ann Whelans September/October issue of Gluten-Free Living, the American Dietetic Association (ADA) has released the 6th edition of its Manual of Clinical Dietetics, which offers revised guidelines for the treatment of celiac disease. This manual is currently used by hospitals and doctors all over North America, and represents the most up-to-date source of information with regard to the dietary treatment of various illnesses. The new standards set in this publication conform more closely with current international standards. Included on their safe list are items that have been on Celiac.coms safe list for over five years, including: amaranth, buckwheat, distilled vinegar (no matter what its source), distilled alcoholic beverages (including rum, gin, whiskey and vodka), millet, quinoa and teff.
    A team of American and Canadian dietitians wrote the new gluten-free guidelines, including: Shelley Case, RD, Mavis Molloy, RD, Marion Zarkadas, M.Sc.RD (all from Canada and all members of the Professional Advisory Board of the Canadian Celiac Association), and Cynthia Kupper, CRD, CDE (Executive Director of the Gluten Intolerance Group and celiac). Additional findings of this team regarding buckwheat and quinoa contradict what has been accepted as common knowledge for years by some US support groups, mainly that these two grains are more likely to be contaminated by wheat than other grains. In fact, according to the team, buckwheat and quinoa are far less likely to be contaminated than most other grains.
    At the most basic level the new guidelines mean that celiacs do not need to avoid foods containing unidentified vinegar or distilled alcohol, this alone will allow much more freedom when shopping or eating out. Further, celiacs who drink alcohol will have much more freedom and a far greater choice when they want to have a drink. Additionally, celiacs will be able to more easily maintain a well-rounded and nutritious diet because they will have access to a far greater number of highly nutritious and safe grains.
    The ADAs 6th edition of the Manual of Clinical Dietetics represents the first time that Canadian and United States dietary guidelines have come together to create a united North American gluten-free standard, and will hopefully lead to the adoption of a single standard by all US support groups so that hundreds of thousands of celiacs will not have to unnecessarily exclude more foods than necessary. These new guidelines go a long way towards an international standard, which should be the ultimate goal for all celiacs and celiac organizations in the world.


    Celiac.com 06/05/2020 (Updated. originally published 02/20/2015) - There's a lot of confusion about which alcoholic beverages are gluten-free, and safe for people with celiac disease. Here's Celiac.com's latest list of gluten-free, gluten-safe beer, wine and alcohol.
    Gluten-Free Beer
    In the United States, products labeled gluten-free must not contain or be made from wheat, rye or barley. That means many beers cannot be labeled gluten-free. Beers made with gluten-free ingredients and are gluten-free and can be labeled gluten-free.
    Gluten-Removed Beer
    A number of beers are treated with enzymes to break down gluten. These beers are typically filtered to remove any stray proteins. Such beers can be labeled Gluten-Free in EU, but not in Canada or the US.
    Distilled Spirits
    Distillation removes gluten proteins from the final product, and starting 9/14/2020 distilled alcohols can be labelled "gluten-free" no matter their source. That means all distilled spirits are technically gluten-free. However, some people with celiac disease and gluten sensitivity have adverse reactions to spirits distilled from wheat, barley or rye. Many people with celiac disease have no problems at all with such spirits. The best advice we can give is to trust your gut. Avoid eating or drinking things that upset your stomach. However, unless they have added gluten ingredients, such spirits do not contain gluten, and are safe to drink. If you tolerate them well, you can be comforted by the fact that they are likely just as safe as spirits made from gluten-free ingredients and labeled 'Gluten-Free."
    Gluten-Free and Gluten-Safe Spirits, Beers and Wines include:
    Naturally Gluten-free Beers
    Anheuser-Busch Redbridge Bard's Gold Bard's Tale Beer Brasserie Dupont Forêt Libre Brasseurs Sans Gluten Glutenberg Blanche Brunehaut Bio Ambrée Brunehaut Blonde Bio Brunehaut Blanche Burning Brothers Brewing Coors Peak Dogfish Head Craft Brewed Ales: Tweason'ale Departed Soles Brewing Company Drummond Gluten Free Epic Brewing Company: Glutenator Ghostfish Brewery Glutenberg American Pale Ale Glutenberg Blonde Glutenberg Belgian Double Glutenberg India Pale Ale Glutenberg Rousse Green's Discovery Amber Ale Green's Endeavour Green's Enterprise Dry-Hopped Lager Green's India Pale Ale Green's Quest Tripel Blonde Ale Ground Breaker Corsa Rose Gold Ale Ground Breaker IPA No. 5 Ground Breaker Dark Ale Holidaily Brewing Company Ipswich Ale Brewery: Celia Saison Joseph James Brewing Fox Tail Lakefront New Grist Ginger Style Ale Lakefront New Grist Pilsner Style Minhas Lazy Mutt Gluten Free Mongozo Premium Pilsener New Planet Belgian Style Ale New Planet Blonde Ale New Planet Pale Ale New Planet Raspberry Ale New Planet Seclusion IPA New Planet Tread Lightly Session Ale Nickel Brook Gluten Free Nouvelle France La Messagère Nouvelle-France Messagère Aux Fruits Nouvelle-France Messagère Red Ale Schnitzer Bräu Hirse Lemon Schnitzer Bräu Hirse Premium Sprecher Brewing Company's Shakparo Ale Steadfast Beer gluten-free Blonde and Pale Ales Steadfast Beer Company's Oatmeal Cream Stout To Øl Reparationsbajer Gluten Free Whistler Forager Gluten-Removed Beers
    Alley Kat Scona Gold Kölsch Brunehaut Bio Tripel Estrella Damm Daura Estrella Damm Daura Marzen Lammsbräu Glutenfrei Lager Beer Mikkeller American Dream Gluten Free Mikkeller Green Gold Gluten Free Mikkeller I Wish Gluten Free IPA Mikkeller Peter, Pale And Mary Gluten Free New Belgium Glutiny brand Golden and Pale Ales Short's Brewing Space Rock Stone Delicious IPA Sufferfest Brewing Company Pale Ale and Lager Widmer Omission Lager Widmer Omission IPA Widmer Omission Pale Ale Wold Top Against The Grain Wold Top Marmalade Porter Wold Top Scarborough Fair IPA Gluten-Free Hard Cider
    Most ciders are fermented from apples or other fruits. Most are safe, however, some add barley for enzymes and flavor. Read labels!
    Brands of Gluten-Free Hard Cider
    Ace Ciders
    Angry Orchard
    Blue Mountain Cider Company
    Blackthorn Cider
    Bulmer's Hard Cider
    Crispin Cider (including Fox Barrel products)
    Gaymer Cider Company
    Harpoon Craft Cider
    J.K. Scrumpy's Organic Hard Cider
    Lazy Jack's Cider
    Magner's Cider
    Newton's Folly Hard Cider
    Original Sin Hard Cider
    Spire Mountain Draft Cider
    Strongbow Cider
    Stella Artois Apple and Pear Hard Cidre
    Woodchuck
    Woodpecker Cider
    Is Wine Gluten-Free?
    All wines, including brandy, champagne, cognac, port wine, sherry, and vermouth are safe for celiacs.
    Gluten-Free Distilled Alcohols
    Unless gluten is added after distillation, all distilled alcohols are free of gluten. However, US labeling laws prohibit beverages that use cereal grains at any point in the manufacturing process from advertising themselves as 'gluten-free.'
    So, when you do see a 'gluten-free' label on a distilled beverage, it means that no gluten ingredients have been used at any point in the production process.
    Is Gin Gluten-Free?
    Most gins are made with gluten-containing cereal grains. The final distilled product does not contain gluten, but cannot be advertised or labeled as gluten-free. Many people with celiac disease choose to avoid these beverages, while many others drink them with no adverse effects.
    Brands of Gluten-Free Gin
    Cold River Gin—distilled from potatoes  Brands of Standard Gin
    Aviation American Gin Beefeater Bombay Bombay Sapphire Boodles British Gin Booth's Gin  Gordon's Leopolds Gin New Amsterdam Gin Seagram's Tanqueray Is Rum Gluten-Free?
    Distilled from sugar cane, most rums are gluten-free and safe for celiacs. Beware of pre-made drink mixes, such as those intended for piña coladas — many of these contain gluten ingredients as flavoring.
    Brands of Gluten-Free Rum
    Appleton Estate Jamaica Rum Bacardi—only Gold, Superior, 151, and flavored Bayou Rum Bundaberg Rum Captain Morgan Rum Cruzan Rum Malibu Rum Montanya Distillers Mount Gay Rum Meyer's Rum Gluten-Free Sake
    Fermented with rice and Koji enzymes. The Koji enzymes are grown on Miso, which is usually made with barley. The two-product separation from barley, and the manufacturing process should make it safe for celiacs.
    Is Tequila Gluten-Free?
    Distilled from the agave cactus, all 100% agave tequilas are gluten-free and safe for celiacs.
    Brands of Gluten-free Tequila
    1519 Tequila 1800 Tequila Cabo Wabo Casamigos Cazadores Chimayo Don Julio El Jimador Herradura Hornitos Jose Cuervo Patrón Sauza Is Vodka Gluten-Free?
    Vodkas distilled from potatoes, gluten-free grains or other gluten-free ingredients contain no gluten ingredients and can be labeled as gluten-free.
    Brands of Naturally Gluten-Free Vodka
    Broken Shed Vodka Corn Vodka—Deep Eddy, Nikolai, Rain, Tito's, UV Grape Vodka—Bombora, Cooranbong Potato Vodka—Boyd & Blair, Cirrus, Chase, Chopin, Cold River Vodka, Cracovia, Grand Teton, Karlsson's, Luksusowa, Monopolowa, Schramm Organic, Zodiac Rice Vodka—Kissui Sugar Cane—Downunder, DOT AU Many vodkas are made with gluten-containing cereal grains. The final product does not contain gluten, but cannot be advertised or labeled as gluten-free. Many people with celiac disease choose to avoid these beverages, while many others drink them with no adverse effects.
    Vodkas distilled from cereal grains
    Barley Vodka—Finlandia Grain Vodka—Absolwent, Blavod, Bowman's, Fleischmann's, Orloff, Polonaise, SKYY, Smirnoff, Stolichnaya,  Wheat Vodka—Absolut, Bong Spirit, Danzka, Grey Goose, Hangar One, Ketel One, P.i.n.k Vodka Rye Vodka—Belvedere, BiaÅ‚a Dama, Platinka, Sobieski, Starka, Wisent, Wyborowa, Xellent Swiss, Å»ubrówka Gluten-Free Whiskey Nearly all whiskeys are made with gluten-containing cereal grains. The final product does not contain gluten, but cannot be advertised or labeled as gluten-free. Many people with celiac disease choose to avoid whiskey, while many others drink it with no adverse effects.
    Gluten-free Whiskey Brands
    Queen Jennie Whiskey, by Old Sugar Distillery is made entirely from sorghum Gold Spur Corn Whiskey by Cowboy Country Distilling is made with corn, millet and oats Whiskeys Distilled from Cereal Grains
    Bourbon—Benjamin Prichard's, Booker's, Buffalo Trace, Jim Beam, Early Times, Ezra Brooks, Jefferson's Bourbon, Knob Creek, Makers Mark, Old Crow, Old Forester, Old Grand-Dad Canadian Whiskey—Alberta Premium, Black Velvet, Canadian Club, Crown Royal, Tenesse Whiskey—Jack Daniels, George Dickel. Irish Whiskey—Bushmills, Jameson, Kilbeggan, Redbreast, Tullamore Dew Japanese Blended Whiskey—Hibiki, Kakubin, Nikka,  Japanese Single Malt Whiskey—Hakushu, Yamazaki, Yoichi Rye Whiskey—Alberta Premium, Bulleitt Scotch Whiskey Blends—Ballentine's, Bell's, Black Grouse, Chivas Regal, Cutty Sark, Dewar's, Famous Grouse, Johnnie Walker, Teacher's, Whitehorse Scotch Whiskey Single Malts—Bowmore, Glenfiddich, Glen Grant, The Glenlivet, Glenmorangie, Highland Park, Knockando, Lagavulin, Laphroaig, Macallan, Monkey Shoulder, Singleton, Talisker  Taiwanese Whiskey—Kavalan Classic Are Wine Coolers Gluten-Free?
    The majority of wine coolers are made from barley products, and so contain gluten. There are a few exceptions.
    Gluten-Free Wine Coolers
    Bartle & Jaymes - all EXCEPT malt beverages Boones - all EXCEPT malt beverages Other Gluten-Free Alcoholic Brews, Wines and Spirits
    Brandy Campari Champagne Cognac—made from grapes Cointreau Grappa Jaegermeister Midori Prosecco Khalua Coffee Liquer Kirschwasser (cherry liqueur) Old Deadly Cider Sambuca Vermouth Gluten-Free Drink Mixes
    Club Extra Dry Martini (corn & grape) Club Vodka Martini (corn & grape) Coco Casa and Coco Lopez Brands: Cream of Coconut Jose Cuervo Brand: Margarita Mix and All Jose Cuervo Blenders Master of Mixes Brand: Tom Collins, Whiskey Sour, Strawberry Daiquiri, Sweet & Sour Mixer, and Margarita Mix Mr. & Mrs. T—Except Bloody Mary Mix TGI Friday's Brand: On The Rocks, Long Island Ice Tea, Margarita, Mudslide, Pina Colada, and Strawberry Daiquiri. TGI Friday's Club Cocktails including: Gin Martini, Manhattan, Screwdriver, Vodka Martini, and Whiskey Sour mix. Other Gluten-free Beverages Mixes & Cooking Alcohol
    Club Tom Collins—made with corn Diamond Jims Bloody Mary Mystery Holland House - all EXCEPT Teriyaki Marinade and Smooth & Spicy Bloody Mary Mixes Mead—made from honey Mistico: Jose Cuervo Mistico—agave and cane Ouzo - made from grapes and anise Spice Islands - Cooking Wines - Burgundy, Sherry and White Also Godiva products contain gluten as do Smirnoff FMB's, Twisted V, and Smirnoff Ice Additives Are Sometimes Used in Alcohols/Spirits
    Certain spirits use chemical additives and preservatives such as glycerin to create a specific "mouth feel" and texture in an alcoholic beverage. Propylene glycol is used in foods and spirits, and although these ingredients are gluten-free, some people do have allergic reactions to them. Sulfites are often added to red wines, and many people are allergic to them. 


    What is Gluten?
    Gluten is a huge molecule held together by smaller molecules linked together called amino acids. A very tiny part of the gluten molecule can initiate a response. If each amino acid that makes up gluten is represented as a single letter that very tiny part would be: SGQGSFQPSQQ. There are other sequences of amino acids that cause a reaction in gluten sensitive individuals, but the point is, as tiny as this fragment is with respect to the entire gluten protein, it is still HUGE with respect to the size of ethanol (the stuff you are drinking).
    What is Alcohol?
    The alcohol you drink is ethanol. Ethanol is smaller than the size of the smallest amino acid in the smallest fragment of gluten that has been shown to initiate an autoimmune reaction. More specifically, ethanol is about 10 atomic mass units smaller than just the G in the sequence shown above.
    What are Amino Acids?
    The G is glycine, and by the way, each of these amino acids (represented by letters) by themselves is safe, and sold at most health food stores. For example Q = glutamine (yes, “L-glutamine,” the same amino acid mentioned in a recent post and used to heal intestinal damage). If the protein is viewed as beads on a string, then one of those beads might be good for you, but certain sequences strung together can initiate an allergic reaction of many types from acute peanut allergy to less-than-obvious gluten sensitivity.
    What is Distillation?
    When a distillation is performed, pure ethanol is separated away from all of the other “stuff” that forms as a result of fermentation. This is because ethanol is volatile (meaning it becomes a gas in the distillation process). Imagine a vat of fermentation products, you heat it, and only the volatile molecules like ethanol enter a tube attached to the vat. This tube is not just any tube - it is a curved condensation tube! Here is what it does: While the heated gas form of ethanol floats into it (because that is what gases do), the molecules are cooled and condense back into a liquid, and fall into a new sparkling clean vessel containing the stuff that intoxicates you and any other volatiles. So the fancier distillation columns that are actually used industrially also purify the ethanol away from other volatiles. Gluten does not stand a chance of “crossing over” because it is not volatile.
    Here is a simplified analogy. Let's say you put some sand in the bottom of your tea kettle. If you take the spout off your tea kettle, and attach a condensing tube to the opening (a curved tube would be the simplest type of condensing tube but there are many elaborate types), you could distill your water away from the sand. The condensing tube would be curved so as to open into a new clean pot. Let us pretend that the sand is gluten and the water is ethanol. When you heat to the boiling point, the liquid becomes gas so it travels into the condenser, cools and becomes liquid, then falls into the clean pot.
    Now having read that, is there any way that the new clean pot would contain any sand? No, and distilled alcohol (ethanol) does not contain any gluten. Remember, gluten is not volatile. Another non-volatile compound is table salt. So you could perform a distillation at home, with salt water. Has anyone ever inadvertently done this? Boiled a pot of salt water, perhaps to make some Tinkyada pasta, and walked away to do something else. You came back to find your pot almost empty with white crusty stuff (salt) all inside the pot.
    So the gluten is left behind in a distillation process. If malt is added to the distilled product it will be disclosed on the ingredients label.
    What is Vinegar?
    Vinegar is formed by fermentation in a similar way that ethanol is formed by fermentation. The process is to take ethanol and ferment it with bacteria. Later, there is a filtration to remove the bacteria. Rarely, vinegar is fermented from wheat-based alcohol. “Distilled vinegar,” gets its name from the fact that it was fermented from distilled alcohol.
    Why is Vinegar Still Questioned?
    The answer could be, perhaps, because so many people report a reaction to it and vinegar-based products. The never-ending fear is that cross-contamination during the fermentation process is leading to barely detectable amounts of gluten in the finished product (by barely detectable, I mean in terms of commercially available tests). Since the vinegar is rarely distilled post fermentation from the ethanol, the “messy” nature of the second fermentation step could pose a problem, especially for highly sensitive individuals. If the alcohol gets all used up by the bacteria, the bacteria go on to form carbon dioxide and water from the vinegar. So alcohol is periodically added in the fermentation process. Conceivably, one “shortcut” would be to just add beer at this juncture. Adding beer or some other form of cheap malted alcohol would keep the culture alive, and increase the “quality” and yield of the vinegar. Another fear is that the bacterial “mother” as it is called, contains trace gluten through cross-contamination. Claims that these practices actually take place are unsubstantiated by evidence.
    Why are Distilled Spirits Still Questioned?
    That is a good question, I do not know.Take a Short Quiz on this Topic:
    You bought mustard and pickles at the grocery store. These products contain “distilled vinegar” according to the ingredients labels, and the label does NOT say “contains: wheat.” Are the mustard and pickles gluten-free? Rum, gin, whiskey, and vodka are distilled beverages. If they are not flavored with something that contains wheat (would be declared on the label), rye, or barley (usually in the form of “malt”), are they gluten-free?  What is wrong with the following statements (they have all been cut and pasted from various blogs and forums on the topic of celiac disease)?a. “Most alcohols are distilled in such a way that any wheat gluten is no longer present.”b. “Even trace amounts of gluten that make it past the filter system can be harmful.”c. “It seems improbable to me, too, that gliadin could survive the distillation process.”

    Answers:
    Yes, unless you have reason to believe otherwise, in which case you should simply avoid them.
    Yes.
    3a. All alcohols, if distilled, have been removed from any type of gluten.
    3b. Distillation is nothing like a filtration. We are not separating small from large, there is no filter. Filtration would be like how your coffee pot separates water from the coffee grains. A tear in the filter would result in a big problem, right? Filtration is a separation based on size, distillation is a separation based on volatility.
    3c. Do we care whether gliadin (a name given to part of wheat gluten) “survives” the process or not? No, because it has been left behind to stew in its own juices in the distillation pot. Your stuff (the ethanol) has floated away, and entered a new, clean pot. Some people have this idea that we heat the fermented mixture to smithereens and it somehow decomposes the molecules of gluten. Clearly, such a process would be ineffective or else we could simply “cook,” “roast,” “fry,” or “burn” the gluten out of our foods, and we know that we cannot do that.


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