🌾 Grains and Cereals
The ground zero of gluten. Wheat, barley, and rye are the three primary gluten-containing grains. But not every grain is guilty. Rice, corn, quinoa, and buckwheat (which is not actually wheat) are naturally gluten free. The trick is knowing which is which, and watching for cross-contamination in processing.
Important: Traffic light ratings reflect the default gluten status of each food. Individual products may differ. Always check the label, especially for orange-rated foods.
18 Gluten Free
1 Check Label
14 Contains Gluten
BarleyBulgurCouscousDurum WheatEinkornEmmerFarroFreekehKamutRyeSemolinaSpeltTriticaleWheatOatsAmaranthArrowrootBrown RiceBuckwheatChia SeedsCorn/MaizeCornmealFlaxseed/LinseedHemp SeedsMilletPolentaPsyllium HuskQuinoaSorghumTapiocaTeffWhite RiceWild Rice
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Need help with reading food labels in Australia or in the US? Check our ingredient glossary to decode anything you find on a label. For recipe conversions, visit convert.refdat.com.