Your gluten-free shopping list at a glance
| Food category | Usually straightforward choices | Products needing closer checks |
|---|---|---|
| Fruit and vegetables | Fresh, plain fruit and vegetables | Prepared salads, sauces, seasoned vegetables |
| Meat and fish | Plain, unseasoned meat and fish | Breaded, marinated and processed products |
| Eggs | Plain eggs | Prepared egg dishes and sauces |
| Milk and dairy | Plain milk, many natural cheeses and plain yoghurt | Flavoured yoghurts, desserts, cheese sauces |
| Rice | Plain rice | Seasoned and flavoured rice |
| Potatoes | Plain potatoes | Frozen chips, potato waffles, seasoned products |
| Pulses | Plain beans, lentils and chickpeas | Flavoured or prepared products |
| Nuts and seeds | Plain varieties | Seasoned, coated or mixed products |
| Bread | Specifically labelled gluten-free bread | Ordinary wheat, rye and barley breads |
| Pasta | Gluten-free rice, corn or pulse-based pasta | Ordinary wheat pasta |
| Breakfast cereal | Suitable labelled gluten-free cereals | Ordinary cereals, granola and muesli |
| Oats | Oats specifically labelled gluten-free, where tolerated | Ordinary oats and oat products |
| Sauces | Suitable labelled gluten-free products | Soy sauce, gravy, marinades and dressings |
| Snacks | Suitable gluten-free crisps, crackers and biscuits | Flavoured or coated snacks |
Important for coeliac disease: A food being naturally gluten-free does not automatically mean every manufactured version is suitable. Always check the product and follow individual dietary guidance.
1. What does gluten-free actually mean in the UK?
Gluten is a group of proteins found in wheat, barley and rye.
For people with coeliac disease, consuming gluten triggers an autoimmune response that damages the small intestine.
What about oats?
Oats contain a related protein called avenin.
Many people with coeliac disease can tolerate uncontaminated gluten-free oats, but a minority may react to avenin.
Ordinary oats can also become contaminated with wheat, barley or rye during growing, harvesting, transport or processing.
What does a gluten-free label mean?
In the UK, food labelled gluten-free must contain no more than 20 parts per million (ppm) of gluten.
That is a regulated threshold.
Does gluten-free mean zero gluten?
No.
It means the product meets the applicable limit.
What about 'very low gluten'?
This is a separate regulated term with different conditions and a maximum of 100 ppm gluten.
It should not be treated as interchangeable with gluten-free.
Can an ingredient scanner measure gluten?
No.
Reading ingredients cannot determine whether a product meets the 20 ppm threshold.
For coeliac disease, the manufacturer's gluten-free declaration and appropriate product controls matter.
Read our gluten-free versus wheat-free guide.
2. Fruit and vegetables
Fresh, unprocessed fruit and vegetables are naturally gluten-free.
Add to your shopping list
- Apples
- Bananas
- Oranges
- Berries
- Grapes
- Carrots
- Broccoli
- Cauliflower
- Spinach
- Peppers
- Tomatoes
- Cucumbers
- Onions
- Mushrooms
- Potatoes
- Sweet potatoes
What needs checking?
Prepared or seasoned products may contain additional ingredients.
Examples include:
- Vegetable gratins
- Prepared salads with dressings
- Stuffed vegetables
- Vegetable burgers
- Seasoned frozen vegetables
- Vegetable sauces
Are frozen vegetables gluten-free?
Plain frozen vegetables are naturally gluten-free.
Check products containing sauces, seasonings or coatings.
Are canned vegetables gluten-free?
Plain canned vegetables are generally straightforward.
Check any added flavourings, sauces or other ingredients.
3. Meat, poultry and fish
Plain, unseasoned meat, poultry and fish are naturally gluten-free.
Add to your shopping list
- Chicken breast
- Chicken thighs
- Beef
- Lamb
- Pork
- Turkey
- Salmon
- Cod
- Haddock
- Tuna
- Prawns
What needs checking?
- Breaded chicken
- Fish fingers
- Sausages
- Burgers
- Meatballs
- Marinated meat
- Ready-to-cook meat dishes
- Processed deli meats
- Fish cakes
Are sausages gluten-free?
Some are.
Others contain wheat-based ingredients or other gluten-containing components.
Choose products with appropriate gluten-free information.
Is bacon gluten-free?
Plain bacon is often suitable, but flavourings and processing vary.
Check the current packaging.
Are supermarket rotisserie chickens gluten-free?
Not necessarily.
Seasonings, marinades and preparation arrangements need checking.
4. Eggs and dairy
Plain eggs and many basic dairy products are naturally gluten-free.
Add to your shopping list
- Eggs
- Plain milk
- Plain natural yoghurt
- Butter
- Many natural cheeses
- Plain cream
What needs checking?
- Flavoured yoghurt
- Dairy desserts
- Cheesecake
- Cheese sauces
- Prepared omelettes
- Ice cream with biscuit pieces
- Milkshakes with added flavourings
- Some processed cheese products
Is cheese gluten-free?
Many natural cheeses are gluten-free.
However, processed cheese products and cheese-based meals may contain additional ingredients.
Is yoghurt gluten-free?
Plain yoghurt is generally straightforward.
Flavoured products, toppings and dessert-style yoghurts need checking.
Is ice cream gluten-free?
Some ice creams are.
Others contain biscuits, cookie dough, cones, malt or other gluten-containing ingredients.
5. Rice, potatoes and naturally gluten-free grains
There are many naturally gluten-free carbohydrate options.
Add to your shopping list
- Plain white rice
- Brown rice
- Basmati rice
- Jasmine rice
- Potatoes
- Sweet potatoes
- Quinoa
- Buckwheat
- Millet
- Amaranth
- Plain corn or maize
- Polenta
Is buckwheat gluten-free?
Yes.
Despite its name, buckwheat is not wheat.
It is naturally gluten-free.
However, manufactured buckwheat products may be affected by cross-contact or additional ingredients.
Is quinoa gluten-free?
Plain quinoa is naturally gluten-free.
Check prepared quinoa dishes and mixes.
Is couscous gluten-free?
Ordinary couscous is usually made from wheat semolina and is not gluten-free.
Gluten-free alternatives are available.
Is bulgur wheat gluten-free?
No.
Bulgur is made from wheat.
Is pearl barley gluten-free?
No.
Barley contains gluten.
6. Gluten-free bread and bakery products
Bread is one of the categories where you'll usually need a specifically gluten-free alternative.
Add to your shopping list
- Gluten-free sliced bread
- Gluten-free rolls
- Gluten-free wraps
- Gluten-free bagels
- Gluten-free pitta alternatives
- Gluten-free crumpets
- Gluten-free pizza bases
What should you check?
Look for an appropriate gluten-free declaration.
Does wheat-free mean gluten-free?
No.
A wheat-free product can contain barley or rye.
Can gluten-free bread contain wheat-derived ingredients?
Yes.
Some gluten-free products contain specially processed wheat starch that meets the gluten-free requirements.
This distinction is particularly important for someone who has a wheat allergy as well as, or instead of, coeliac disease.
Is gluten-free bread suitable for wheat allergy?
Not automatically.
Check the full ingredients and allergen information.
7. Pasta, noodles and rice products
Ordinary pasta is usually made from wheat.
Fortunately, there are many gluten-free alternatives.
Add to your shopping list
- Gluten-free pasta
- Rice noodles
- Rice-based pasta
- Corn-based pasta
- Chickpea pasta
- Lentil pasta
- Gluten-free lasagne sheets
Are rice noodles gluten-free?
Plain rice noodles may be gluten-free.
However, some noodle products contain wheat or are manufactured in circumstances requiring further checking.
Are egg noodles gluten-free?
Ordinary egg noodles often contain wheat flour.
Are soba noodles gluten-free?
Not necessarily.
Soba noodles are associated with buckwheat, but many commercial versions also contain wheat.
Are glass noodles gluten-free?
Some are made from mung bean or other starches and may be suitable.
Check the specific product.
8. Breakfast cereals and oats
Breakfast cereal is one of the more confusing supermarket categories.
Add to your shopping list
- Suitable labelled gluten-free cornflakes
- Gluten-free porridge oats, where tolerated
- Gluten-free granola
- Gluten-free muesli
- Gluten-free rice-based cereals
- Suitable gluten-free breakfast bars
Are ordinary cornflakes gluten-free?
Not always.
Some contain barley malt extract or other gluten-containing ingredients.
Are Rice Krispies gluten-free?
Do not assume so.
Recipes vary by product and country, and some rice cereals contain barley malt flavouring.
Check the current UK packaging.
Are oats gluten-free?
Only oats appropriately produced and labelled gluten-free should be chosen for a gluten-free diet for coeliac disease, subject to individual tolerance.
Is oat milk gluten-free?
Not automatically.
Oat drinks can be made from ordinary oats or gluten-free oats.
Read our guide to gluten-free oat milk.
9. Flour and baking ingredients
Gluten-free baking uses different flours and starches.
Add to your shopping list
- Gluten-free plain flour
- Gluten-free self-raising flour
- Rice flour
- Cornflour
- Potato starch
- Tapioca starch
- Chickpea flour
- Almond flour, where suitable
- Coconut flour, where suitable
- Buckwheat flour
Does cornflour contain gluten?
Pure cornflour made from maize is naturally gluten-free.
However, terminology and product formulations can vary between countries, so check the actual ingredients.
Is baking powder gluten-free?
Many products are suitable, but formulations can vary.
Check the packaging.
Is yeast gluten-free?
Ordinary baker's yeast is generally gluten-free.
Brewer's yeast and yeast products associated with barley-containing brewing processes need more careful consideration.
Is malt extract gluten-free?
Barley malt extract is derived from a gluten-containing cereal.
Its suitability depends on the finished product and relevant gluten-free controls or claims.
Read our guide to malt and gluten.
10. Beans, lentils, nuts and seeds
Plain pulses, nuts and seeds are naturally gluten-free.
Add to your shopping list
- Chickpeas
- Kidney beans
- Black beans
- Lentils
- Butter beans
- Almonds
- Walnuts
- Cashews
- Pumpkin seeds
- Sunflower seeds
- Chia seeds
- Flaxseeds
What needs checking?
- Flavoured nuts
- Coated peanuts
- Roasted chickpea snacks
- Prepared lentil dishes
- Bean burgers
- Nut bars
- Mixed snack products
Can lentils be contaminated with gluten-containing grains?
Yes.
Agricultural and processing cross-contact can occur.
This is particularly relevant for some dried pulses and grain-like products.
For coeliac disease, check packs for 'may contain' warnings, look through dried pulses for stray grains, and follow your dietitian's guidance on choosing products where cross-contact is a concern.
Does gluten-free mean nut-free?
No.
Gluten-free foods can contain peanuts and tree nuts.
11. Sauces, condiments and seasonings
Sauces are among the categories where gluten-containing ingredients may be less obvious.
Products to check carefully
- Soy sauce
- Teriyaki sauce
- Gravy
- Stock cubes
- Salad dressings
- Marinades
- Curry sauces
- Stir-fry sauces
- Worcestershire sauce
- Mustard sauces
- Seasoning mixes
Is soy sauce gluten-free?
Ordinary soy sauce commonly contains wheat.
Gluten-free soy sauce and some tamari products are available, but not every tamari product is gluten-free. Read does soy sauce contain gluten?
Is gravy gluten-free?
Not automatically.
Some gravies use wheat flour or other gluten-containing thickeners.
Are stock cubes gluten-free?
Some are, but ingredients vary.
Is vinegar gluten-free?
Many vinegars are suitable for a gluten-free diet, including distilled vinegar.
Malt vinegar requires more careful interpretation because it is derived from barley.
For coeliac disease, use current specialist guidance and product-specific information rather than assuming every barley-derived vinegar is equivalent.
12. Crisps, snacks and confectionery
Many snacks can be gluten-free, but flavourings and coatings create additional considerations.
Add to your shopping list
- Suitable labelled gluten-free crisps
- Plain popcorn
- Gluten-free crackers
- Rice cakes
- Gluten-free biscuits
- Gluten-free snack bars
- Suitable chocolate
- Suitable sweets
Are potato crisps gluten-free?
Plain potato crisps may be suitable.
Flavoured varieties can contain gluten-containing ingredients.
Is popcorn gluten-free?
Plain popcorn is naturally gluten-free.
Check flavoured or coated versions.
Is chocolate gluten-free?
Some chocolate is.
Others contain biscuits, wafers, barley malt or other gluten-containing ingredients.
Are sweets gluten-free?
Some are.
Others contain wheat starch or other relevant ingredients.
13. Frozen foods and ready meals
Convenience foods can be useful, but they require more label checking.
Look for suitable gluten-free options
- Gluten-free pizza
- Gluten-free chicken goujons
- Gluten-free fish fingers
- Gluten-free ready meals
- Suitable frozen chips
- Gluten-free pies
- Gluten-free pasta meals
Are frozen chips gluten-free?
Some are.
Others contain coatings or seasonings that require checking.
Are potato waffles gluten-free?
Not automatically.
Are ready meals gluten-free?
Only when the ingredients and product information establish suitability.
Can a meal contain gluten even without bread or pasta?
Yes.
Sauces, thickeners, coatings and seasonings may contain gluten.
14. Drinks
Many everyday drinks are naturally gluten-free.
Usually straightforward choices
- Water
- Plain milk
- Plain fruit juice
- Tea
- Coffee
Drinks needing closer checks
- Oat drinks
- Malted drinks
- Some flavoured milk drinks
- Certain alcoholic beverages
- Drinks with cereal-derived ingredients
Is beer gluten-free?
Ordinary beer is commonly made from barley and is not automatically gluten-free.
Specifically labelled gluten-free beers are available.
Is cider gluten-free?
Many ciders are naturally gluten-free, but flavoured or mixed products should be checked.
Is whisky gluten-free?
Distillation removes gluten proteins from properly distilled spirits, but added ingredients or flavourings can require separate consideration.
For individual coeliac guidance, refer to specialist recommendations.
15. Hidden gluten: ingredient names to recognise
Some ingredient names deserve particular attention.
| Ingredient | What to know |
|---|---|
| Wheat | Contains gluten |
| Barley | Contains gluten |
| Rye | Contains gluten |
| Spelt | A type of wheat |
| Khorasan wheat | A type of wheat |
| Semolina | Usually wheat-derived |
| Couscous | Usually wheat-derived |
| Bulgur | Wheat |
| Triticale | Wheat-rye hybrid |
| Barley malt | Barley-derived |
| Malt extract | Source and finished-product suitability matter |
| Malt flavouring | Source and formulation matter |
| Ordinary oats | Cross-contact is a concern for coeliac disease |
| Gluten-free oats | Suitable for many, but not all, people with coeliac disease |
| Modified starch | Source and labelling context matter; not automatically gluten-containing |
| Maltodextrin | Generally suitable for a gluten-free diet, including when wheat-derived, subject to relevant labelling and product information |
| Glucose syrup | Generally suitable for a gluten-free diet, including certain wheat-derived forms |
| Buckwheat | Naturally gluten-free despite the name |
Does every wheat-derived ingredient contain gluten?
No.
Some highly processed wheat-derived ingredients contain negligible gluten and may be suitable for coeliac disease.
However, this is different from wheat allergy, where the relevant allergenic proteins and individual clinical advice matter.
Is maltodextrin gluten-free?
Maltodextrin is generally considered suitable for a gluten-free diet, including forms derived from wheat, because of the processing involved.
Do not automatically flag all maltodextrin as gluten-containing.
Is modified starch gluten-free?
It depends on the source and applicable labelling.
The term modified starch alone should not automatically be interpreted as gluten.
Read our guide to 25 confusing gluten-related ingredients.
16. Gluten-free shopping for children
Children may need gluten-free alternatives for school lunches, snacks and family meals.
Lunchbox ideas
- Gluten-free sandwiches
- Rice cakes
- Fruit
- Yoghurt
- Cheese
- Suitable gluten-free crackers
- Gluten-free pasta salad
- Plain vegetables
- Suitable gluten-free snack bars
What about school meals?
Discuss the child's coeliac disease or dietary requirements with the school.
Ask about ingredient information and cross-contact controls.
What about birthday parties?
Foods that appear gluten-free may be prepared or served alongside gluten-containing foods.
For example, plain crisps might be suitable, but shared bowls and serving utensils can introduce cross-contact.
Can siblings eat the same gluten-free foods?
Yes, provided the foods meet each person's other dietary needs.
However, gluten-free does not automatically mean milk-free, egg-free, nut-free or soy-free.
17. Cross-contact at home
Cross-contact happens when gluten-containing food comes into contact with food intended to be gluten-free.
Common examples
- Shared toasters
- Shared butter or spreads containing breadcrumbs
- Flour dust
- Shared chopping boards
- Shared colanders
- Crumbs on preparation surfaces
- Shared serving utensils
- Fryers used for battered foods
Do you need a completely separate kitchen?
Not necessarily.
Many households successfully prepare both gluten-containing and gluten-free foods using appropriate cleaning, storage and preparation practices.
Is a separate toaster useful?
It can be a practical way to reduce crumb contamination.
What about shared spreads?
Using separate containers or clean utensils can help prevent breadcrumbs being transferred.
Does washing equipment help?
Appropriate cleaning is important.
The exact arrangements depend on the equipment and the risk of retained food residue.
18. Eating out while gluten-free
Restaurant meals require checking beyond the ingredients listed on a menu.
Questions worth asking
- Is the dish suitable for someone with coeliac disease?
- Does it contain wheat, barley or rye?
- Is the sauce gluten-free?
- Are separate utensils used?
- Is the fryer shared with battered foods?
- How is cross-contact managed?
Is a gluten-free menu enough?
It is useful, but ask about preparation when cross-contact matters.
What about chips?
Chips made from potatoes may be naturally gluten-free.
However, shared fryers or coatings may create issues.
What about pizza?
A gluten-free base is only one part of the question.
Preparation surfaces, toppings and cooking arrangements also matter.
19. How to save money shopping gluten-free
Specialist gluten-free products can be more expensive than conventional equivalents.
A practical approach is to build meals around naturally gluten-free staples.
Budget-friendly staples
- Rice
- Potatoes
- Eggs
- Plain vegetables
- Fruit
- Beans
- Lentils
- Plain meat and fish
- Suitable dairy products
Do you need specialist gluten-free products for every meal?
No.
Many meals can be built from naturally gluten-free ingredients.
What about supermarket own-brand products?
They may offer good value.
Check the current packaging and suitability rather than assuming all products in a category are equivalent.
Is gluten-free food automatically healthier?
No.
Some gluten-free processed foods contain substantial amounts of sugar, salt or fat.
Nutritional quality and gluten-free suitability are separate questions.
20. A practical seven-day gluten-free shopping plan
This example is intended to help organise a week's shopping.
It is not a personalised meal plan and assumes that all packaged ingredients have been checked for suitability.
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Monday | Gluten-free porridge with berries | Jacket potato with cheese | Chicken, rice and vegetables |
| Tuesday | Eggs and gluten-free toast | Gluten-free pasta salad | Salmon, potatoes and broccoli |
| Wednesday | Plain yoghurt and fruit | Rice cakes with suitable toppings | Chilli with rice |
| Thursday | Gluten-free cereal and milk | Homemade vegetable soup | Roast chicken and potatoes |
| Friday | Scrambled eggs | Gluten-free wrap | Gluten-free pizza with salad |
| Saturday | Gluten-free pancakes | Baked potato and beans | Stir-fry with suitable gluten-free sauce |
| Sunday | Gluten-free toast and fruit | Leftover roast | Roast dinner with suitable gluten-free gravy |
A note about oats
Use gluten-free oats only where they are suitable for the individual's coeliac management.
A note about sauces
Check stock, soy sauce, gravy and seasonings carefully.
A note about family meals
One shared meal may work for several family members, but other allergies and restrictions still need checking.
21. Your printable gluten-free supermarket checklist
Use this as a starting point for your next shop.
Fruit and vegetables
- Fresh fruit
- Fresh vegetables
- Potatoes
- Sweet potatoes
- Plain frozen vegetables
Protein
- Eggs
- Plain chicken
- Plain meat
- Plain fish
- Beans and lentils
Dairy and alternatives
- Milk or suitable alternative
- Plain yoghurt
- Cheese
- Butter or suitable spread
Grains and carbohydrates
- Rice
- Quinoa
- Gluten-free pasta
- Gluten-free bread
- Gluten-free wraps
- Gluten-free oats, where tolerated
Cooking and baking
- Gluten-free flour
- Cornflour
- Suitable baking powder
- Cooking oil
- Suitable stock cubes
- Gluten-free gravy
Snacks
- Suitable crisps
- Plain popcorn
- Gluten-free crackers
- Gluten-free biscuits
- Fruit
- Suitable snack bars
Before checkout
- Check the current ingredients list
- Check relevant gluten-free declarations
- Review allergen and precautionary information
- Check unfamiliar ingredients
- Check substitutions separately
- Confirm any other family allergies
Always check the current product label before you buy: ingredients, allergen information and any free-from claim.
22. Why checking the actual label matters
Manufacturers can change ingredients or suppliers.
A product that was suitable previously may be reformulated.
For example:
Earlier recipe
Ingredients: Rice flour, maize flour, sunflower oil.
Later recipe
Ingredients: Rice flour, maize flour, barley malt extract, sunflower oil.
This is a fictional example, but it illustrates why a previous shopping decision should not replace checking the current product.
A barcode database may contain a stored ingredient list from an earlier product version.
Depending on the formulation change and applicable identification standards, a new barcode may be required. However, not every recipe change requires one, and database updates can also take time.
Checking the current ingredient label helps you review the manufacturer's declared ingredients on the package you're holding.
Read why ingredients can change and what barcodes tell you.
23. How ClearaScan helps with gluten-free shopping
ClearaScan reads photographs of ingredient labels and checks recognised text against personalised Ingredient Guard rules.
Read the actual ingredient label
Rather than depending solely on a stored barcode record, ClearaScan works with the ingredient information printed on the product.
Check multiple family profiles
One family member may need to avoid gluten-containing ingredients.
Another may need to avoid milk, eggs, peanuts or soy.
The same captured label can be checked against multiple Ingredient Guards. Choose who the scan is for, then use Also check for... on the result to check the same label for someone else without photographing it again.
Recognise relevant ingredient names
When gluten is on your Ingredient Guard, ClearaScan looks for wheat, barley, rye, spelt, kamut (khorasan wheat), triticale, durum, semolina, couscous, bulgur, farro, seitan, malt and oats, so you can check the pack and its gluten-free claim.
It flags oats even when the pack says gluten-free oats, because whether gluten-free oats suit you depends on your own coeliac guidance. Modified starch and glucose syrup are not flagged on their own. A flag is a prompt to check, not a measurement of gluten.
Save previously checked products
Trusted Products can help users keep track of products they've reviewed.
However, a saved product should not be treated as permanently suitable. From 60 days a Trusted Product shows Re-check due, and from 90 days Re-scan overdue, as a reminder to scan the current label again.
Important limitations
ClearaScan cannot:
- Measure gluten concentration
- Verify the 20 ppm gluten-free threshold
- Determine whether a product is certified gluten-free
- Establish whether ordinary oats have been contaminated
- Detect undeclared gluten
- Verify cross-contact controls
- Guarantee complete or error-free ingredient recognition
- Determine clinical suitability for someone with coeliac disease
A label scan can help identify ingredients to review. It cannot certify that a food is gluten-free or safe for coeliac disease.
For coeliac disease, use appropriate gluten-free labelling, current specialist guidance and the original product packaging.
