Gluten-Free Foods


Looking for gluten-free food and products? This guide is intended as a City Market shopping resource for those following a gluten-free diet. Please check each item’s list of ingredients to ensure that a product is gluten-free. Our staff is happy to answer any questions or help locate products.

glu·ten (gloot-n): The name given to certain proteins found in cereal grains such as wheat, barley, rye, and other derivatives. Oats are not recommended on a gluten-free diet because they can often contain trace amounts of gluten from cross contamination.

Foods Often Containing Gluten:

Breads, Breaded Food, Broth, Coating Mix, Chicken Nuggets, Croutons, Flour Tortillas, Fried Food, Imitation Bacon, Imitation Seafood, Marinades, Pasta (including Couscous), Pitas, Processed Meat, Roux, Sauces, Soy Sauce, Self-Basting Poultry, Soup Bases, Stuffings, Sweets (Doughnuts, Pies, Cookies, Cakes, Pastries), Thickeners

Grains Not Allowed in Any Form:

Barley, Bulgur, Cereal Flours, Einkorn, Emmer, Farro, Oat Bran, Rye, Triticale, and Wheat (varieties including but not limited to Durum, Graham, Kamut, Semolina, and Spelt)

Grains and Beans Allowed:

Amaranth, Arrowroot, Bean Flours, Buckwheat, Corn, Millet, Nut Flours, Potato, Quinoa, Rice, Sorghum, Soy, Tapioca, and Teff

Wheat-Free Does NOT mean Gluten-Free:

Wheat-free products may contain Rye, Barley, Spelt, or other ingredients that are not gluten-free.

Always Read the Label and Research:

Some ingredients are questionable and may or may not contain gluten. Be sure to confirm that the following ingredients are not derived from prohibited grains:

  • Blue Cheese - may be made with bread
  • Brown Rice Syrup - often from barley
  • Caramel Color - sometimes from barley
  • Dextrin – mainly from corn, but can be from wheat
  • Flour or Cereal Products
  • Hydrolyzed Plant or Vegetable Protein (HPP/HVP)
  • Malt, Malt Flavoring, or Malt Vinegar - usually from barley
  • Miso - may contain barley
  • Modified Food Starch
  • Seasoning & Spice Mixes
  • Soy Sauce - often contains wheat

Be a Food Detective:

Contact the manufacturer to verify a food in question. If you are in doubt, it is better to avoid that food until you can be sure it is gluten-free.

Need More Information?

Find out more about gluten-free foods and celiac disease from the Celiac Disease Foundation at and GFCF Diet Support at Living Without, a lifestyle magazine for people with allergies and food sensitivities can be found at