Food guide
Find celiac-safe food
How to read labels and avoid hidden gluten in packaged goods.
Summary
- ✅ Labelled "gluten free" or "made without gluten" is safe.
- ✅ No wheat, barley, rye, or oats listed: generally safe (if no other red flags).
- ❌ Contains or may contain wheat, barley, or rye: not safe.
- ❌ Oats not labelled gluten free: not safe.
- ❌ Bakery items are unsafe unless the bakery is dedicated gluten free.
Foods to watch out for
Legumes & flax
Lentils, chickpeas, flax, and similar seeds are often grown in rotation with wheat and processed on shared equipment. Canned legumes are typically safe. Check that the label does not list wheat, barley, rye, or oats.
Non-wheat flours
Rice flour, almond flour, oat flour, corn flour — most non-wheat flours are still not safe unless explicitly labelled gluten free. Cross-contamination occurs in fields, at mills, and at processing plants. The absence of wheat on the label is not enough for flours, look for an explicit gluten-free claim.
Sauces, soups, spices & processed foods
Many sauces (soy sauce, gravy, malt vinegar), soups, spices/herbs, and processed meats contain hidden gluten or get cross-contaminated. Always check ingredients.