my wife and daughter are gluten free so it makes it a bit easier but there are a lot of things that have gluten in it as you know even things i didn't think off Here's a good summary list Gluten Free Food ListThe following items can be consumed liberally on your Gluten Free Diet (go organic and local with your whole- food choices wherever possible; flash frozen is fine, too):Healthy fat: extra virgin olive oil, sesame oil, coconut oil, grass-fed tallow and organic or pasture-fed butter, ghee, almond milk, avocados, coconuts, olives,nuts and nut butters, cheese (except for blue cheeses), and seeds (flaxseed, sunflower seeds, pumpkin seeds, sesame seeds, chia seeds).Protein: whole eggs; wild fish (salmon, black cod, mahi mahi, grouper,herring, trout, sardines); shellfish and molluscs (shrimp, crab, lobster, mussels, clams, oysters); grass-fed meat, fowl, poultry, and pork (beef, lamb, liver, bison, chicken, turkey, duck, ostrich, veal); wild game.Vegetables: leafy greens and lettuces, collards, spinach, broccoli, kale, chard, cabbage, onions, mushrooms, cauliflower, Brussels sprouts, sauerkraut, artichoke, alfalfa sprouts, green beans, celery, bok choy, radishes, watercress, turnip, asparagus, garlic, leek, fennel, shallots, scallions, ginger, jicama, parsley, water chestnuts.Low-sugar Fruit: avocado, bell peppers, cucumber, tomato, zucchini, squash, pumpkin, eggplant, lemons, limes.Herbs, Seasonings, and Condiments: You can go wild here as long as you watch labels. Kiss ketchup and chutney goodbye but enjoy mustard, horseradish, tapenade, and salsa if they are free of gluten, wheat, soy, and sugar. There are virtually no restrictions on herbs and seasonings; be mindful of packaged products, however, that were made at plants that process wheat and soy.The following can be used in moderation (“moderation” means eating small amounts of these ingredients once a day or, ideally, just a couple times weekly):Non-gluten grains: amaranth, buckwheat, rice (brown, white, wild), millet, quinoa, sorghum, teff. (A note about oats: although oats do not naturally contain gluten, they are frequently contaminated with gluten because they are processed at mills that also handle wheat; avoid them unless they come with a guarantee that they are gluten-free.) When non-gluten grains are processed for human consumption (e.g., milling whole oats and preparing rice for packaging), their physical structure changes, and this increases the risk of an inflammatory reaction. For this reason, we limit these foods.Legumes (beans, lentils, peas). Exception: you can have hummus (made from chickpeas).Carrots and parsnips.Whole sweet fruit: berries are best; be extra cautious of sugary fruits such as apricots, mangos, melons, papaya, prunes, and pineapple.Cow’s milk and cream: use sparingly in recipes, coffee, and tea.Cottage cheese, yogurt, and kefir: use sparingly in recipes or as a topping.Sweeteners: natural stevia and chocolate (choose dark chocolate that’s at least 70 percent or more cocoa).Wine: one glass a day if you so choose, preferably red.Here’s a sample shopping list:Shredded CoconutKaleAlmondsWalnutsOlive OilCoconut OilGrass Fed BeefFree Range EggsAvocadoFree Range TurkeyFree Range ChickenMixed GreensSpinachBroccoliWild SalmonBerries (in moderation)OnionsGarlicBell PepperBlack PepperGoat’s CheeseGluten Containing ProductsIf experiencing gluten intolerance symptoms, the products on this page should be avoided. Instead, concentrate on gluten free, brain healthy foods. Many are listed here. This is sure to help maintain or improve brain health and function.The following grains and starches contain gluten:WheatWheat germRyeBarleyBulgurCouscousFarinaGraham flourKamut MatzoSemolinaSpeltTriticaleThe following foods often contain gluten:malt/malt flavoringsoupscommercial bullion and brothscold cutsFrench fries (often dusted with flour before freezing)processed cheese (e.g., Velveeta)mayonnaiseketchupmalt vinegarsoy sauce and teriyaki saucessalad dressingsimitation crab meat, bacon, etcegg substitutetabboulehsausagenon-dairy creamerfried vegetables/tempuragravymarinadescanned baked beanscerealscommercially prepared chocolate milkbreaded foodsfruit fillings and puddingshot dogsice creamroot beerenergy barstrail mixsyrupsseitanwheatgrassinstant hot drinksflavored coffees and teas blue cheesesvodkawine coolersmeatballs, meatloaf communion wafersveggie burgersroasted nutsbeeroats (unless certified GF)oat bran (unless certified GF)The following are miscellaneous sources of gluten:shampooscosmeticslipsticks, lip balmPlay-Dohmedicationsnon self-adhesive stamps and envelopesvitamins and supplements (check label)The following ingredients are often code for gluten:Avena sativa CyclodextrinDextrinFermented grain extractHordeum distichonHordeum vulgareHydrolysateHydrolyzed malt extractHydrolyzed vegetable proteinMaltodextrinPhytosphingosine extractSamino peptide complexSecale cerealeTriticum aestivumTriticum vulgareTocopherol/vitamin EYeast extractNatural flavoringBrown rice syrupModified food starchHydrolyzed vegetable protein (HVP)Hydrolyzed soy proteinCaramel color (frequently made from barley)
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and often dangerous becasue of bacterial contamination as you may know