The first thing I did after being diagnosed with Celiac Disease was come home, throw open the cupboards, and ask the universe: “is this gluten-free???” Because lord knows my doctor wasn’t very helpful. After waking up from my scope he told me I had Celiac Disease, needed to eat gluten-free, and to contact a nutritionist if I had any questions. Good luck and goodbye. Ummm…WHAT?! (By the way, you can read about how I went gluten-free in my-ebook and/or my post on Living with Celiac Disease, aka going gluten-free when you really don’t want to!)
Five years later I’ve definitely gotten it figured out, and get such a kick helping those new to the gluten-free lifestyle figure out what they can and cannot eat on a gluten-free diet. Because I’ve been there, in the trenches so to speak. Sick, in pain, and scared to eat. Not knowing who or what foods I could trust.
Last year I joined a gluten-free Facebook group that provides peer-to-peer support for those newly diagnosed with Celiac Disease or a gluten intolerance or allergy. I see a ton of “can I eat this?!” and “is this product gluten-free?” and I basically want to spend all my time answering these poor, hungry people’s questions because, like I said, I’ve been there.
I thought if the members of the G-free Facebook group have a lot of the same questions you, dear reader, might too! Or maybe you have a friend or family member that needs help and, in that case, I – we – would be so thankful if you passed this post on.
The following “Is It Gluten Free?” questions are ones I commonly see asked around the web, both from people who need to eat gluten-free and those who live with or cook for someone who is gluten-free. We’re going beyond the knowledge that foods like unprocessed meats, beans, and fresh fruits and vegetables are gluten-free, to more questionable foods and products.
If you don’t see a food or product your curious about below, let me know and I’ll add it to the list!
First, a few notes:
- Always read the labels on gluten-free products you’re buying and eating. YOU must be YOUR OWN advocate. An example that comes to mind is that Lea & Perrin’s Worcestershire sauce is gluten-free in the US, but not in Canada. Do not blindly buy something that you are told is gluten-free without double checking yourself.
- If a product is labeled gluten-free but doesn’t have the Certified Gluten-Free symbol, ab-so-LUTELY read the label. It’s only happened a couple of times, but I have seen products labeled gluten-free with gluten-containing ingredients in the ingredient list.
- As with anything in life, there are always exceptions. Tomatoes for example are inherently gluten-free, though canned tomatoes can be processed on lines shared with gluten-containing products, therefore rendering them NOT gluten-free. Therefore, read labels, read labels, read labels. If you can’t find the information you’re looking for on a produt label, visit the company’s website or give them a call.
Ok, let’s get this Q&A session started!
Are Cheerios Gluten Free?
Depends on who you ask. :) The company says yes but the hundreds of accounts I’ve read of people getting sick after eating Cheerios leads me to say no, Cheerios are NOT gluten-free. The oats used to make Cheerios are not grown nor processed in a way that removes enough gluten-containing grains to not cause a reaction in those with Celiac Disease or a severe gluten intolerance. I use Nature’s Path Whole O’s for my O-related recipe needs.
Are Oats Gluten Free?
Oats are inherently gluten-free though they are commonly grown in fields that rotate gluten-containing grains like wheat, barley, and/or rye. For this reason I only buy oats from GF Harvest to use in my oatmeals and oatmeal bars, as they’re grown in dedicated oat fields and processed and packaged in dedicated gluten-free facilities (ie the Purity Protocol way.)
Is Coffee Gluten Free?
Coffee beans are gluten-free, though flavored coffee might not be. Checking packaging and/or the company’s website for more information. I drink Cameron’s Coffee and City Girl Coffee.
Is Soy Sauce Gluten Free?
No. Traditional soy sauce is brewed with wheat, and is not gluten free. Tamari is soy sauce brewed with little to no wheat, so look for Gluten Free Tamari as your gluten free soy sauce replacement. Some brands market their gluten free tamari as Gluten Free Soy Sauce, which personally I wish they wouldn’t because it can be confusing, but as long as your product is labeled Gluten Free Tamari or Gluten Free Soy Sauce (and you double check the label!) you should be good to go. San-J is my go to brand!
Are Potatoes Gluten-Free?
My Dad asks me this all the time. :) Yes, plain potatoes are gluten-free! All fruits and vegetables are gluten-free.
Are Potato Chips Gluten Free?
Ah, the exception to the potato rule. Most plain potato chips are gluten-free – but again, always check product labels first. I eat Lay’s potato chips when I need a fix. Many flavored potato chips are not gluten-free so again, check labels.
Is Sourdough Bread Gluten Free?
NO! This question gets asked a lot. Sourdough bread, if made with wheat flour, is not gluten-free. Some people claim they can eat sourdough bread because it’s fermented (still can’t wrap my mind around why that would cause it to be GF,) but if you have Celiac Disease, traditional sourdough bread is a hard no. The exception to this rule is gluten-free sourdough bread made with gluten-free grains. Costco sells a gluten-free sourdough bread by BFree that I really like!
Is Corn Starch Gluten-Free?
Corn is a gluten-free grain so corn starch is gluten-free. The only time you’d run into trouble is if the company packages corn starch on lines shared with gluten-containing products. Check labels. I use Argo Corn Starch.
Is Almond Flour Gluten Free?
Nuts are gluten-free so yes, almond flour is gluten-free (and makes great cookies and muffins, too!) Check packaging to ensure there is no risk for cross contamination during packaging. I use Bob’s Red Mill and HyVee brand almond flour.
Are Tootsie Rolls Gluten Free?
Yes, and I happily raid the boys’ booty from parades and holidays for them. :) At the time of this writing, March 2019, all Tootsie Roll products are gluten-free.
Are Oreos Gluten Free?
Regular Oreos are not gluten free, but shockingly they are VEGAN! No cream was harmed in the making of the cream filling, bahahaha. I use KinniToos “oreos” for desserts that call for chocolate sandwich cookies, like my Gluten-Free Dairy-Free Dirt Cake. Trader Joe’s also has a gluten-free version of their Joe-Joe’s, though I haven’t tried them and can’t vouch for how safe they are.
Updated to add: Name brand Gluten Free Oreos were launched in January 2021!
Is Rum Gluten Free?
From all my research over the years, spiced and flavored rums tend to fall in the “maybe” category so I opt for plain rum and have yet to have an issue. I use Bacardi in recipes like my Best-Ever Sangria.
Are Cheetos Gluten Free?
YAASSSS!!! Original and jalapeno-cheddar are road trip staples.
Is Whey Gluten Free?
Yes. Whey is a protein found in milk and thus is gluten-free. Be careful if you’re buying whey-based protein powders for example, ensuring that no gluten has been added to the final product.
Is Rice Gluten Free?
Yes, rice is gluten-free. Check packaging to ensure that no cross contamination has happened during processing/packaging. I buy Lundberg Farms products to use in all my rice-based dishes like Cheesy Chicken Burrito Skillet.
Is Vinegar Gluten Free?
Malt vinegar is not gluten-free, but apple cider vinegar, red and white wine vinegars, rice vinegar, balsamic vinegar, and distilled white vinegars are gluten-free. I use Bragg Apple Cider Vinegar, Marukan Rice Vinegar, Heinz distilled white, and Alessi for the rest. Always check labels as some flavored vinegars can contain barley/malt.
Is Wheat Grass Gluten Free?
Pure wheat grass is harvested before the seed kernel has formed and thus should be gluten-free BUT, unless you’re harvesting wheat grass yourself it’s impossible to know if not a SINGLE grass has formed a seed and contaminated the crop. I steer clear.
Are Panko Bread Crumbs Gluten Free?
No. I’ve seen some gluten-free versions of panko bread crumbs at the store but I pulverize Rice Chex in my food processor to make a gluten-free version with the same crunch panko typically provides. They work great for breading chicken fingers or mozzarella bites!
Is Cassava Flour Gluten Free?
Cassava flour is made from the cassava/yuca root, and is gluten-free. I use Otto’s Cassava Flour.
Is Naan Gluten Free?
Naan is traditionally made with white or whole wheat flour, and is not gluten-free. MyBread has a gluten-free pita product that comes close though, and makes great flat-bread pizzas.
Is Coca-Cola Gluten Free?
Yes! I have not had pop even semi-regularly for several years but a couple weeks ago I got a completely random craving for Coca-Cola and it seriously hit the spot.
Is Beer Gluten Free?
Beers made from gluten-free grains like rice or sorghum are gluten-free. Speaking from experience, “gluten-removed” beers like Omission are NOT gluten-free – at least not enough for someone with Celiac Disease. I like Holidaily GF Beer out of Golden, CO, though I mostly opt for ciders or spiked seltzers like Truly if I want something bubbly.
Are Girl Scout Cookies Gluten Free?
Some are! During the 2018-19 season the Girl Scouts are selling Caramel Chocolate Chip and Toffee-tastic gluten-free cookies. I’m picking up two boxes of the Caramel Chocolate Chip cookies from a friend’s daughter this weekend and can’t wait to dig in. In case you need a Thin Mint fix, my nut-free Chocolate Peppermint Puppy Chow is a dead ringer for the real thing.
Are Rice Krispie Treats Gluten Free?
Kellogg’s used to sell gluten-free Rice Krispies — as regular Rice Krispies contain malt flavoring which contains gluten — but discontinued it due to low demand. That said, store-bought Rice Krispies-branded Rice Krispie Treats are NOT gluten-free. We use Erewhon Brown Crispy Rice cereal for making marshmallow crispy treats and bars at home.
Is Smirnoff Ice Gluten Free?
NO. Smirnoff Ice is a malt beverage and therefore not gluten-free.
Are Snickers Gluten Free?
Mercifully, YES! Snickers were one of my pregnancy cravings with Cameron and I ate, um, a lot of them. Note: original Snickers bars are gluten-free though not all of their spin offs are – holiday-shaped Snickers, etc. Mars will always call out allergens on product labels.
Are Egg Noodles Gluten Free?
Traditionally no, as egg noodles are made with wheat flour. That said, there are several gluten-free egg noodle products on the market right now – I like Cappello’s, RP’s, and Jovial for store-bought options. Nothing beats my homemade gluten-free egg noodles though!
Is Chex Mix Gluten Free?
Store-bought Chex Mix is NOT gluten-free as it contains Wheat Chex and gluten-containing flavorings. Homemade Chex Mix IS gluten-free, however, and a cinch to make!
Are Chickpeas Gluten Free?
Yes. Beans and legumes are gluten-free.
Are Chia Seeds Gluten Free?
Chia seeds, like all other seeds, are gluten-free. I add them to all my breakfast bar recipes, overnight oatmeal parfaits, smoothies, and chunky granolas too. Check labels for information about possible cross contamination. I use Bob’s Red Mill and HyVee brand chia seeds.
Is Oat Milk Gluten-Free?
It should be, yes, but it also depends on where the company sources their oats from because of the cross contamination issues I wrote about earlier. Oatly uses certified gluten-free oats for their oat milk.
Any other questions? Lay ’em on me!
Joan Hewitt 03.31.2019
Thank you. Very nice list. I always learn something new!
Kristin 04.02.2019
So glad to hear it, Joan!
The Sunday Skinny 3/31/19 - Skinny Fitalicious® 03.31.2019
[…] Is It Gluten Free – Good things to be aware of if you’re avoiding it. […]
JoAnn 03.30.2019
I’ve been gf for 3 years, I’ve learned:
Read every label everytime.
I can’t eat oats or quinoa, they make me feel glutened.
Cheerios are NOT gf, no matter what General Mills claims, they makeme feel glutened.
Havin to eat gf is not as bad as I thought it would be in the beginning. I’ve adapted, my taste buds have adjusted. I eat better now because I don’t want to eat the processed gf stuff More fruits and vegetables.
I love your recipes, because I need variety or else I end up eating gf pretzels for supper.
Kristin 04.02.2019
I agree – the diagnosis was devastating at first but once I got a handle on it, it’s not so bad. There are DEFINITELY worse things and I am so grateful that I can manage my disease with food.
I think the thing I miss the most isn’t croissants or beer – it’s just being spontaneous when it comes to trying new foods or restaurants.
Beth 03.30.2019
I always seem to get sick after eating at a Chinese/Asian Restaurant, even though I stick to rice and veggies and meat stir fried and no soy sauce. Not sure what the issue is. I do have IBS, not celiac, and have some food sensitivities in addition to gluten.
I am assuming you moderate your comments? I have tried to post a couple and don’t see them.
Thanks for all you do to educate and provide us with yummy recipes, Kristin!
Kristin 03.30.2019
Hi Beth! I don’t moderate comments – let me know if you don’t see any of yours pop up! It’s possible that cross contamination might be happening at Chinese restaurants? Or that you’re sensitive to soy or MSG which are commonly found in Asian-American recipes?
Beth 03.30.2019
List of GF candy: https://www.healthline.com/health/food-nutrition/gluten-free-candy#hersheys
Kami 03.29.2019
I just recently found out Pringle’s potato chips have gluten! I’d love to hear a post on common restaurants, and what’s worked for you eating out! ♥️
Tracy 03.30.2019
Aldi sells a Pringles knock-off that is labed GF
Kristin 03.31.2019
Ugh, I know! We eat these “pringles” from The Good Crisp Company! https://www.thegoodcrispcompany.com/ I only eat at a handful of restaurants – most are local but I will eat at Chipotle after having them change their cloves. Pancheros queso and chips are gluten-free, and I will eat Chick fil A fries after confirming with those working that everything is kept separate!
Katy 03.29.2019
Where do you find the holidaily
GF beer? I’m in Iowa too.
Kristin 03.30.2019
Only in Colorado, unfortunately! I’ve had my brother who lives in Denver, and a friend who traveled out there, bring some back for me!
Katie 03.29.2019
My 7 yr old daughter has recently gone gluten free. Celiac is in our family but her blood test wasn’t positive for celiac (but has a sensitivity). I struggle on Halloween and valentines! It’s daunting to figure out what candy she can have from her piles. Also, what about ice cream/shakes? Are they generally safe if they don’t have malt powder?
Beth 03.30.2019
Ice cream and shakes are GF; malts are not. Here is a pretty comprehensive list of GF candy: https://www.healthline.com/health/food-nutrition/gluten-free-candy#hersheys
Kristin 03.30.2019
Very Well keeps a well updated list that I turn to for gluten-free candy: https://www.verywellfit.com/gluten-free-candy-list-562806 Regular ice cream ingredients – eggs, sugar, cream – are gluten-free but most toppings are not so lines can be contaminated if all a brand’s ice creams are processed on the same lines. I buy Halo Top ice cream – SOME not ALL of their ice creams are certified GF! https://halotop.com/
Sue 03.29.2019
My hubby loves GF Joe-Joe’s. He hasn’t had an issue with them and they make a Peppermint GF Joe-Joe.
Reading the labels is so important. Thanks for sharing.
Kristin 04.02.2019
Good to know – thank you, Sue!
Leigh Daugherty 03.29.2019
Is onion soup mix in a package gluten free?
Kristin 03.29.2019
The Lipton onion soup mix packet is not gluten-free – it contains soy sauce brewed with wheat. Good question!
sandy 03.30.2019
aldi has a gf dry onion soup mix
Brenda Baker 03.29.2019
Kristin, you and my daughter must have had the same doctor! She started having stomach issues in May 2017 at age 22. Her GP couldn’t figure it out so scheduled an endoscopy with a GI doc. When the doc came in to talk to her after the procedure he said he was 1000% sure she had celiac disease and she needed to eat gluten free and see a nutritionist. She went to the nutritionist and the nutritionist didn’t know what to do with her. She hadn’t dealt with a client with celiac before. She had to Google it! Needless to say she has just been trying to figure it out herself by reading articles online and following a reddit celiac page. (Sometimes it doesn’t help much to read all of the horror stories!) She still has issues with stomach pain now and then. It’s been a struggle for her at times. Thank you for posting this blog! We found your page not long after she was diagnosed and have made a lot of your delicious recipes!
Kristin 04.02.2019
Oh my goodness, that is just so sad to hear. :( The nutritionists I saw after my diagnosis tried to teach me about my disease with some articles they printed off the internet. I know the feeling! Might your daughter benefit from my “How to Go Gluten Free ebook?” Maybe there’s some hidden sources of gluten she may not be realizing? I’m sorry to hear that she is still struggling with stomach pain! :(
Christy 03.29.2019
Hi Kristin! I’m a Registered Dietitian and although I do not work with Celiac Disease patients, even I get confused sometimes on what is and is not gluten-free. I want to commend you on this excellent post and say thank you for writing this – I am definitely saving it for future reference for myself and patients! Even though as dietitians we are educated in all types of special diets, I always tell everyone living with it and having to deal with it on a daily basis sometimes makes you the better expert than even us!!!
Kristin 04.02.2019
We do have to be our own advocates many times and in many medical situations, don’t we? I’m glad you found this post to be helpful! :)
Shirley Morie 03.29.2019
Thank you for the information on what is not gluten-free and what is gluten free in foods etc. You confirmed the answers to a lot of my questions. I was concerned about Cheerios and rice crispiest. I look forward to your next column. I am now subscribing to your posts.
Kristin 04.02.2019
So glad to hear it, Shirley! Let me know if you have any other questions! :)
Carla 03.29.2019
I seriously lucked out when I was diagnosed because an LPN at my GI Clinic is also a celiac, and as part of her dissertation, did a clinic for newly diagnosed celiacs explaining more detail into going gluten free. I was armed with really great advice, and that was still hard! There’s definitely a gap within the medical community here; I cannot imagine how much harder it would be without that foundational knowledge.
I just request her each time a make an appointment now – it’s really nice to know that she at least gets it AND is knowledgable about what it actually takes to avoid gluten.
Kristin 04.02.2019
Ugh, that is amazing! A class or clinic after being diagnosed would have been a godsend (which is why I wrote my ebook!) I finally found an ARNP who has Celiac Disease for my care which I was so happy about!
Mel U 03.29.2019
I had to go gluten-free 5+ years ago, but I’m still perplexed on Farro. I have long thought this grain was off-limits – but then I saw it listed TWICE on a local menu with a GF logo and thought I was going crazy. With so much misinformation/misdirection within a Google search, I haven’t been able to confirm. So, Farro: Gluten-free or nah? Thanks!
Kristin 03.29.2019
That is so unfortunate!!!! ??? There is a ton of confusion around gluten-free grains and it’s too bad this restaurant hasn’t done their homework. Farro is a type of wheat and is not gluten-free!
Greg Hankins 03.29.2019
Thanks for the helpful article. One of my sisters is gluten sensitive, and four of the eight people in our dinner group are celiac or sensitive. I have to eat low carb due to a diabetes 2 diagnosis. I wish I could find a site like yours to assist me.
Kristin 04.02.2019
Hi Greg! Have you ever visited Low Carb Yum? https://lowcarbyum.com/ She is well-respected in the online LC community!
Christine 03.29.2019
Almost two years past diagnosis and I’m still getting more information from you than the medical field. Upon diagnosis, I also heard-“you have Celiac, don’t eat gluten” and that has been it!!! I am eternally grateful that I followed you long before you were diagnosed so I had followed your journey with Celiac and had that base of information when I had my own diagnosis. I’m still hopeful that the medical field will catch up because it’s ridiculous that most of us learn about our disease through social media and others with Celiac because we can’t count on our doctors. Thanks again for the continued assistance.
Kristin 04.02.2019
Yes. Yes, yes! I have found peer to peer support to be so helpful especially for my mental well being. There is a lot of bad information out there but I think as long as we’re all using common sense there’s so much to learn from each other.
Cori 03.29.2019
Thanks for this post, Kristin! I have Celiac as well and have emailed you in the past about things. I consider myself basically an expert (haha but kind of I do…) conpared to when I was diagnosed in 2016. It’s crazy what has gluten in it, it’s kind of like living in a bubble and I never saw it coming. Have you ever heard of Gluten Free Watchdog? I subscribe to her site, though totally not necessary, as she does food testing for gluten privately but is a HUGE INSANE AMAZING SCIENTIFIC beyond my understanding sometimes ADVOCATE for Celiac disease and FDA issues regarding labeling. Maybe you would find it interesting, just a suggestion. Also, have you noticed to have issues with any other foods over the years?
Kristin 04.02.2019
Thank you!! I will definitely check her out.
When I was first diagnosed I was extremely sensitive to other grains – rice, oats, and corn – and hummus I remember specificially. I gave my gut some time to heal and can eat all with zero issues now!
Sarah Finn 03.29.2019
We are in the midst of finding out our 18 month old has some significant food allergies. We are currently off of egg, dairy, beef, and chicken and have been instructed to limit soy, sesame, and peanuts until his skin testing. He goes to daycare Monday through Friday so we are trying to navigate that as they don’t typically allow food to be brought in, but we have all agreed this may be an exception. His allergist has been somewhat helpful but I very much have the feeling of “Avoid x, y, z and good luck!”. We are figuring things out, but it is tough! Thank you for this post as it is just more information and knowledge about how foods are processed and packaged.
Kristin 04.02.2019
Ugh, I am so sorry you’re going through that, Sarah!! I just emailed you with some suggestions!
A 03.29.2019
Thanks so much, this post is SO helpful! My sister is allergic to wheat and I like to cook for her when she visits, which is happening next month and I’m always uncertain about the best ingredients for some family favorites.