gluten-free grocery shopping list

Exhaustive list of gluten-free grains

agar; almond flour; almond meal; amaranth flour; arrowroot starch/flour; bean flour; buckwheat flour, light
and dark; brown rice flour; cassava flour; coconut flour; cornflour; cornstarch; chia seed; chickpea flour; flaxseed; glutinous
rice flour; kasha, which is toasted buckwheat; lentil flour; maca root; millet flour; mung bean starch; nut meal/flour; oat
flour, certified gluten-free; potato starch; potato flour; pysllium husk; quinoa flour; soy flour certified gluten-free, although
I do not recommend it for health reasons; sorghum flour; sweet potato flour; sweet rice flour; tapioca starch/flour; teff
flour; white rice flour; wheat starch (all gluten has been striped from the starch); xanthan gum; yam flour; yuca flour.

Condiments Pantry Items Protiens

Jam/Jelly Beans, without malt Bacon
Ketchup Cocoa powder Beef
Mustard Dates, pi ed Chicken/Turkey
Peanut Bu er Gluten-free baking powder Fish
Pickles Gluten-free crackers ________________________
________________________ Gluten-free pasta ________________________
________________________ Instant yeast ________________________
________________________ Juices
Lentils Spices
Dairy & Eggs Olive oil Black peppercorn
Bu er Popcorn Cinnamon
Cheese Shortening Cumin
Cream 35% Vanilla extract Garlic powder
Eggs Vegetable oil Ginger
Milk 2% ________________________ Italian seasoning
Sour cream ________________________ Red pepper flakes
________________________ ________________________ Salt, kosher
________________________ ________________________
________________________ Produce ________________________
Fresh berries ________________________
Flours & Grains Garlic
Almond flour Lemons
Sweeteners
Demerara style brown sugar
Arrowroot starch/flour Le uce
Granulated sugar
Brown rice Jalapeno
Honey
Brown rice flour Onions
Maple syrup
Psyllium husk powder Oranges
________________________
Quinoa Potatoes
________________________
Rolled oats, certified gluten-free Spinach
________________________
Sweet rice flour Tomatoes
________________________ ________________________
________________________ ________________________
Other Items
________________________
________________________ ________________________
________________________
 glutenous groceries hot spot list
Grains
BARLEY: barley, malt, malt syrup, malt vinegar

WHEAT: all-purpose flour; besan flour; bran; bread crumbs; bread flour; bulgur; cake and pastry flour; cracked
wheat flour; durum; enriched flour; farina; farro; freekah (green wheat), fu (wheat gluten); gluten flour; graham
flour; hard flour; kamut, phosphated flour; pizza '00' flour; self-rising flour; semolina; spelt flour; triticale; triticum;
wheat flour; wheat germ; white flour; whole wheat flour

RYE: beer, rye flour, whiskey, and some vodkas, triticale

Shop wise, there are many everyday items that contain gluten related ingred-
ients as fillers. Some of these common hot spot
processed food items ar e
Butcher Shop Deli
Ÿ Breakfast pa ies Cross contamination on the meat/cheese slicer. Ask
Ÿ Burger pa ies that the machine be thoroughly cleaned first.
Ÿ Sausages Ÿ Bologna
Ÿ Suet in packages Ÿ Luncheon meats

Condiments Dry & Canned Goods

Ÿ Barley malt (vinegar) Ÿ Baked beans
Ÿ Barbeque sauce containing beer, malt Ÿ Baking powder
products, and/or whisky. Ÿ Cereals, for example: Cornflakes, Rice Crisp-
Ÿ Bouillon cubes ies, and oatmeal which is not certified gluten-
Ÿ Powdered spices/seasonings, e.g. curry free
powder and garlic powder (often listed as Ÿ 'Cream of' soups
‘spices’ wheat flour is used as a cheap filler) Ÿ Gravy
Ÿ Mayonnaise, some contain gluten Ÿ H.V.P. (hydrolysed vegetable protein)
Ÿ Salad dressings, may contain wheat as a Ÿ Licorice
thickening agent Ÿ Ma o
Ÿ Soya sauce Ÿ Stew
Ÿ Teriyaki sauce Ÿ Tomato soup
Ÿ Worcestershire sauce contains malt (barley)
Other processed foods
Dairy & Eggs Ÿ Cabbage rolls
Your safe but any processed dairy items, such as Ÿ Stuffed peppers
cheese, always check for cross contamination. Ÿ Seasoned french fries

Beware that bulk binsare exposed to cross contaminants at all times. If not a single bulk item for sale
contains gluten than your are most likely safe, however, contamination may have happened at the plant.