Gluten and Casein Free Food List

Foods you can eat on a Gluten and Casein Free Diet

• Fresh fruit (if on anti-yeast diet, eat only fruits that can be peeled, no more than 2 per day)

• Fresh vegetables

• Dried fruit (without sulfites)

• Coconut (without sulfites)

• Potato chips (read labels – some have wheat and starch)

• Potato sticks (same as above)

• Popcorn (not buttered)

• Rice cakes (read ingredients, some are not GF)

• Rice crackers

• Fresh meat, poultry, fish, shellfish and game

• Corn

• Millet

• Teff

• Rice and rice products (rice pasta, rice four bread, etc.)

• Quinoa, noodles and flour

• Amaranth

• Potato (fresh)

• Buckwheat flour and groats (kasha)

• Soy (unless intolerant)

• Corn flakes (if GF)

• Yams, sweet potatoes

• Sorghum flour

• Corn meal and polenta

• Most nuts (if not allergic)

• Eggs (if not allergic)

• Beans

• Lentils

• Tapioca

Always Avoid

• Dairy Products: milk, cream cheese, sour cream, cream, cottage cheese, hard and soft cheeses

• Wheat

• Bulgar

• Durum

• Spelt

• Triticale

• Oats, oat flour

• Barley, barley flour

• Rye

• Semolina

• Couscous

• Wheat pasta

• Baking powder (unless GF)

• Soy sauce (unless GF)

• Bouillon cubes or powder

• Starch, vegetable starch

• Sauce mixes (read labels carefully, often contains wheat)

• Malt, barley malt

• Modified food starch

• Rice syrup (unless GF, it contains barley enzymes)

• Spices and herbs (buy only those specified free of wheat fillers)

• Artificial colours

• Bread

• Crackers

• Pasta

• Pizza

• Pretzels

• Cake

• Cookies