What can I eat on a gluten free diet?

What can I eat on a gluten free diet?

Trying to figure out what contains gluten or what is safe to eat can be a major pain… yes I know! When I first got diagnosed with celiac I thought it would be easy to buy gluten free items because I just had to look for the words “wheat, rye, or barley” and avoid them. Umm yeah, that’s not the case. Apparently there are a million items (or what seems like a million) that contain those ingredients or forms of them. I put together a list of safe, naturally gf, unsafe, and hidden sources of gluten. I hope this helps making shopping a little easier.

I know. I know. Many of these items will cause you to say “huh?” but trust me you will come across these words sooner or later in crackers, pasta, baking mixes, etc.


*Remember gluten comes from wheat, rye, and barley so just because a label says “wheat free” doesn’t necessarily make it gluten free!

I found this incredible chart online that breaks down nutritional components of gluten free grains versus wheat. It’s important to buy grains that give you the most bang for your buck (nutritionally speaking). I hope you love this as much as I do!


Chart from: Carol Fenster, PhD. Nutritional info from: Shelley Case, RD

I highly recommend Shelley Case, RD, author of Gluten-Free Diet: A Comprehensive Resource Guide.  I saw her speak at a celiac conference and use her book as a references often.

Okay, so now that you’ve read over this list and are super overwhelmed (I know. Hang with me), I have a secret for you… I have an app that will make your life a million times easier when you grocery shop.

Also, don’t forget to learn about the surprising items that contain gluten!

Info provided by:

Columbia University

Shelley Case, RD, author ofGluten-Free Diet: A Comprehensive Resource Guide.

Carol Fenster, PhD


  1. Laurie says:

    Thank you for helping me understand my daughter’s diagnosis better. You have given me a great deal of information in one easy to navigate source.

    I had been hoping to find a list like this that I can use when shopping. I love this one except that I think it would be more useful and easier to use if it were lined up on the left.

    Thank you for sharing your wisdom and experience. It is invaluable!

  2. Claire Goodson says:

    I’ve loved reading your blog. I just found out about my allergy to gluten about two months ago and boy has it changed my life. I still struggle with buying groceries and getting to have a nice dinner with my husband ( who is nowhere near gluten free) but I am quickly learning. This has been so helpful to me!

    • msmodify says:

      Hi Claire! I’m so happy to have you here and glad you’re finding it helpful! If you ever need specific resources/tips email me!

  3. C Ntuli says:

    Hi im Mrs Ntuli my stamacth is bloated and i fatty so much its lyk im 4mnths pregnant and i also hv pain on my rightlower back plz help iv been in doctors bt they cant help

    • msmodify says:

      I recommend finding a Functional/Integrative Medical Doctor. My Functional MD helped change my health after I saw countless doctors!

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