🏭 Processed Foods
Any food that has been manufactured, packaged, or prepared beyond its natural state carries a gluten risk. Soups, stocks, canned meals, frozen dinners, veggie burgers, meat substitutes (seitan is literally wheat gluten), and meal kits all require label reading. The more processed the food, the more likely gluten has entered the recipe.
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.
6 Gluten Free
12 Check Label
10 Contains Gluten
Bread stuffingBreadcrumbsBreakfast cereal (regular)Canned spaghettiCroutonsFrozen pizzaNoodle cupsPankoPizza basesSoup (packet or instant)DumplingsFrozen dinners or mealsGranolaMeat substitutesMuesliPorridge or oatmealQuicheSamosasSoup (canned)Stock cubes or powderSushiVeggie burgers (commercial)Baked beansBreakfast cereal (gluten free)Pasta sauce (jar)Rice paper rollsSpring rollsStock or broth (liquid)
Other Categories
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.