Gluten Ingredient Cheat Sheet (printable)

When we were first transitioning to a gluten-free life, I had the hardest time trying to remember the 'banned' ingredient list. Grocery shopping was a bit stressful. Trying to read all of the ingredient lists while toting my toddler and baby through the store was a challenge in itself, but throw in new dietary restrictions, and I was a hot mess.

I didn't have an easy to reference cheat sheet, but I wished I did. I was in 'tired mommy' mode as I balanced life with my newborn and toddler (19 months apart), so I never made a list, I just suffered through those early gluten-free shopping days.  Sometimes, I made mistakes and brought something home that had an ingredient on it that I forgot was another form of gluten.

Well, I finally found some time and was able to make a cheat sheet (it only took me 2.5 years!). This will be useful for you even if you don't need to be on a gluten-free diet. Maybe you will have some gluten-free dinner guests one night and will wonder what you can feed them, or maybe someone you know just found out that they have celiac disease - give them a cheat sheet to help them in their journey!

Without further ado, I give you my 'ingredients to avoid' cheat sheet:
See all those numbers in the "Check with manufacture" list above? Download the PDF (click the link below) and you will see an extra page with more information on why those ingredients may or may not be gluten-free (courtesy of

There are other strange ingredients out there that are 'glutenous' but since they have names like, Hing, Hordeum Vulgare Extract, and Hydroxypropyltrimonium Hydrolyzed Wheat Protein, I left them off my list. If it has wheat in the name, don't trust it - pretty simple, right?

Going gluten-free promoted a great deal of processed food elimination in our home and it increased my 'whole food' mentality. My rule of thumb is, if something has really strange, hard to pronounce ingredients listed on the package, it's better for my health not to eat it.

Anyway, click the link below to download the PDF. Feel free to use the buttons at the bottom of this post to share this post with the world! :)

DOWNLOAD: Gluten Ingredients to Avoid - Printable

Post this list on your fridge, drop one in your wallet, give one to a friend! I hope you find this list as helpful as I would have back when I was just starting my GF journey. ;)

I am working on making the list in an easy-to-print wallet size (because wouldn't that be cool?). I will post an update with a download link when it's ready.

If you see anything missing from my list that you consider a 'normal' gluten ingredient, drop me a line!

Happy shopping!

(This post is linked up to a blog hop here: Laura's Gluten Free Pantry)

Quick Tips: Going Gluten-Free

I know that going Gluten-Free can be quite a hard task when you've just been given news about your gluten intolerance.  It's easy to feel lost when you have to reinvent your dietary lifestyle. I hope these quick tips will help as you seek to change your diet.


1. Remove all gluten containing products from your house. It's just easier to make the switch by removing the temptation surrounding you. Use this list to help you sort through your pantry. I have more tips hiding in a post here.

2. Shop at Trader Joe's, PCC, Whole Foods or another natural food store - they are bound to have more GF products than a normal grocery store and the prices will be more competitive. Trader Joe's has a wonderful list of all the products they carry that are gluten-free - other stores might have something similar, just ask. This list is SO helpful in figuring out what you can and can't eat. My gluten-free shopping trip stress level went down 10 fold when I discovered their helpful list.

3. Pack a snack. Where ever you go, take a GF snack with you. Here are some Gluten-Free Snack Ideas: KIND PLUS, Cranberry Almond + Antioxidants, thinkThin Protein Bar, Chunky Peanut Butter, Crunchmaster Multi-Grain Crackers

4. Don't trust the waiters at restaurants - do your research before dining out. Google is your friend, use it! Here's a great article about eating out Gluten-Free.

5. Sign up for a Gluten-Free meal planning service: or eMeals. Both of these services saved my life. I had no idea how to cook Gluten-Free before I subscribed. I'm not kidding. GF budget meal planning websites with built-in shopping lists have saved me so much stress over the last year. I make amazing meals for my family every night and it's all gluten-free and simple to make (even for someone new to cooking)!

6. Shop the perimeter of the grocery store. Fruit, vegetables and meat are your new best friends! There are more and more gluten-free products popping up these days, and I'll post a list of my favorites soon...but for now, learn to love the foods on the perimeter of the grocery store.


Do you have any good tips to share about going gluten-free? Please comment and let me know what worked for you, I'd love to hear from you! :)