Gluten-Free Cheatsheet - Emmanuel Contreras

Grains

Common Foods
French fries (often dusted with flour before freezing) beer breaded foods canned baked beans cereals cold cuts commercial bullion and broths commercially prepared chocolate milk egg substitute energy bars	flavored coffees teas blue cheeses fried vegetables / tempura fruit fillings and puddings gravy hot dogs ice cream imitation crab meat, bacon, etc instant hot drinks ketchup malt vinegar malt/malt flavoring	marinades mayonnaise meatballs meatloaf communion wafers non-dairy creamer oat bran(unless GF) oats (unless GF) processed cheese (e.g., Velveeta) roasted nuts root beer salad dressings sausage	seitan soups soy sauce and teriyaki sauces syrups tabbouleh trail mix veggie burgers vodka wheatgrass wine coolers

Foods Without Gluten
beans chicken corn dairy products	eggs fish fruits vegetables	lean beef legumes nuts oils and vinegars	potatoes rice seafood seeds

Foods Without Gluten
amaranth arrowroot buckwheat	cassava Millet quinoa	rice Sorghum soy	tapioca

Common Foods That Contain Gluten

Pastas: raviolis, dumplings, couscous, and gnocchi
Noodles: ramen, udon, soba (those made with only a percentage of buckwheat flour) chow mein, and egg noodles. (Note: rice noodles and mung bean noodles are gluten free)
Breads and Pastries: croissants, pita, naan, bagels, flatbreads, cornbread, potato bread, muffins, donuts, rolls
Crackers: pretzels, goldfish, graham crackers
Baked Goods: cakes, cookies, pie crusts, brownies
Cereal & Granola: corn flakes and rice puffs often contain malt extract/flavoring, granola often made with regular oats, not gluten-free oats

Breakfast Foods: pancakes, waffles, french toast, crepes, and biscuits.
Breading & Coating Mixes: panko breadcrumbs
Croutons: stuffings, dressings
Sauces & Gravies (many use wheat flour as a thickener) traditional soy sauce, cream sauces made with a roux
Flour tortillas
Beer (unless explicitly gluten-free) and any malt beverages (see “Distilled Beverages and Vinegars” below for more information on alcoholic beverages)
Brewer’s Yeast

Foods That May Contain Gluten

Energy bars/granola bars – some bars may contain wheat as an ingredient, and most use oats that are not gluten-free
French fries – be careful of batter containing wheat flour or cross-contact from fryers
Potato chips – some potato chip seasonings may contain malt vinegar or wheat starch
Processed lunch meats
Candy and candy bars
Soup – pay special attention to cream-based soups, which have flour as a thickener. Many soups also contain barley
Multi-grain or “artisan” tortilla chips or tortillas that are not entirely corn-based may contain a wheat-based ingredient
Salad dressings and marinades – may contain malt vinegar, soy sauce, flour
Starch or dextrin if found on a meat or poultry product could be from any grain, including wheat

Brown rice syrup – may be made with barley enzymes
Meat substitutes made with seitan (wheat gluten) such as vegetarian burgers, vegetarian sausage, imitation bacon, imitation seafood (Note: tofu is gluten-free, but be cautious of soy sauce marinades and cross-contact when eating out, especially when the tofu is fried)
Soy sauce (though tamari made without wheat is gluten-free)
Self-basting poultry
Pre-seasoned meats
Cheesecake filling – some recipes include wheat flour
Eggs served at restaurants – some restaurants put pancake batter in their scrambled eggs and omelets, but on their own, eggs are naturally gluten-free

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