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The Gluten-Free Food List: What to Eat, What Hides Gluten, and What to Avoid

Gluten is a protein found in just three grains — wheat, rye and barley. Almost everything else is naturally gluten free. Here's exactly what fills the plate, where gluten quietly hides, and what to leave off.

Reviewed by an Accredited Practising Dietitian (APD) Updated Aug 2026
A gluten-free spread of fresh vegetables, fish, rice and herbs

General information, not personal medical advice. If you suspect you react to gluten, get tested for coeliac disease before removing it, and speak to your GP or an Accredited Practising Dietitian first — going gluten free early can hide the diagnosis.

Eat Freely
Whole foods that are naturally gluten free.
Proteins & seafood plain, unbreaded
Meat, poultry, fish & seafood
Fresh and plain (not crumbed or marinated) is naturally gluten free.
Source of complete protein, B12, iron and zinc.
Eggs
Naturally gluten free and endlessly versatile.
Rich in choline and quality protein.
Fruit & vegetables all of them
Fresh fruit
Every fresh fruit is naturally gluten free.
Source of fibre, vitamin C and potassium.
Vegetables
Leafy greens, roots, salads — all gluten free.
Source of folate, fibre and antioxidants.
Gluten-free grains & starches
Rice, corn & polenta
Everyday gluten-free staples.
Source of energy-providing carbohydrate.
Quinoa & buckwheat
Great wheat swaps — despite its name, buckwheat is gluten free.
Quinoa is a source of plant protein and fibre.
Potato & sweet potato
Naturally gluten-free carbs.
Source of potassium and vitamin C.
Certified gluten-free oats look for the label
Oats are gluten free but often cross-contaminated — choose certified.
Source of beta-glucan fibre.
Dairy, legumes, nuts & seeds
Plain milk, yoghurt & cheese
Plain dairy is naturally gluten free.
Source of calcium and protein.
Legumes, nuts & seeds
Beans, lentils, chickpeas, nuts and seeds.
Source of fibre, plant protein and magnesium.
Also freely: extra virgin olive oil and pure oils, plain herbs & spices, vinegars (except malt vinegar), and tamari — a gluten-free soy sauce.
WHEAT RYE BARLEY
Where gluten lives
Gluten is only in wheat, rye and barley (plus hybrids like triticale, and every form of wheat — spelt, semolina, couscous, bulgur, farro, durum). Everything in the "eat freely" list above is naturally gluten free.
Think you might be coeliac? Get tested first.

Coeliac disease affects around 1 in 70 Australians and most don't know it (Coeliac Australia).1 If you suspect you react to gluten, ask your GP for a coeliac test before you cut it out — removing gluten first can make the test come back falsely normal. This page is general education, not a diagnosis.

Check the Label
Often fine, but gluten hides in processing — read the ingredients.
Sauces & condiments — soy sauce, gravies, some marinades (often wheat-thickened) Stocks, soups & spice blends (may contain wheat) Sausages, crumbed or battered meats & ready-made patties Standard oats (choose certified gluten-free) Packaged snacks, some crisps, lollies & confectionery Malt vinegar & malted drinks
Avoid
These contain gluten.
Wheat foods — bread, pasta, couscous, wraps, pastry, cakes, biscuits, most flour Most breakfast cereals & muesli (unless labelled gluten free) Rye — rye bread, crispbread Barley, malt & beer Spelt, semolina, bulgur, farro, durum (all wheat) Anything crumbed, battered or floured in wheat

Swap this for this

Wheat pastaRice or corn pasta
Couscous / bulgurQuinoa
Soy sauceTamari
Wheat flourRice / almond / buckwheat flour
Wheat wrapsCorn tortillas or lettuce cups
BreadcrumbsGluten-free crumbs

Easy gluten-free dinners

Three naturally gluten-free recipes. Each serves 4. Metric.

Top tips for gluten-free cooking
  • Build meals from naturally gluten-free whole foods — meat, fish, eggs, veg, rice, quinoa and legumes.
  • Swap wheat staples for rice, corn, quinoa or buckwheat, and use tamari in place of soy sauce.
  • Read labels on stocks, sauces, spice blends and processed meats — gluten hides in thickeners and flavourings.
These are general recipe ideas, not medical advice. Product formulas vary — always check labels for allergens and gluten, especially if you have coeliac disease.
Coconut chicken curry with rice, overhead
1. Coconut Chicken Curry with Rice
30 minutes Serves 4
Ingredients
Chicken thigh fillets, diced640 g
Jasmine rice300 g
Coconut milk400 g
Chicken stock, gluten-free150 g
Brown onion, chopped120 g
Garlic, minced15 g
Fresh ginger, grated15 g
Ground cumin5 g
Ground coriander5 g
Ground turmeric4 g
Baby spinach100 g
Olive oil15 g
Lime juice30 g
Method
  1. Cook the rice per packet directions. Meanwhile heat olive oil in a large pan and soften the onion for 3 minutes.
  2. Add garlic, ginger, cumin, coriander and turmeric and cook for 1 minute, then add the chicken and brown for 5 minutes.
  3. Pour in the coconut milk and stock, simmer for 10 minutes, then stir through the spinach. Serve over rice with lime juice and fresh coriander.
Diet swap tip

Use a certified gluten-free stock and curry paste — many pastes, stocks and pre-mixed spice blends are thickened with wheat.

Why it's good for you

Chicken provides complete protein, B12, selenium and zinc. Coconut, spinach, ginger and turmeric contribute healthy fats, iron, folate, vitamin C and antioxidants, while rice adds energy-providing carbohydrate.

Lemon salmon quinoa tabbouleh, overhead
2. Lemon Salmon Quinoa Tabbouleh
25 minutes Serves 4
Ingredients
Skinless salmon fillets600 g
Quinoa200 g
Cucumber, diced200 g
Cherry tomatoes, halved200 g
Flat-leaf parsley, chopped60 g
Mint, chopped20 g
Red onion, diced60 g
Lemon juice60 g
Lemon zest10 g
Extra virgin olive oil40 g
Method
  1. Rinse and cook the quinoa in 400 g water for 12 minutes, then drain and cool slightly.
  2. Pan-sear the salmon in a little oil for 4 minutes each side with half the lemon juice, then flake into large pieces.
  3. Toss the quinoa with cucumber, tomato, parsley, mint, onion, remaining lemon juice, zest and olive oil. Top with the salmon.
Diet swap tip

Quinoa replaces the bulgur wheat in a classic tabbouleh — same fresh, herby result, naturally gluten free.

Why it's good for you

Salmon provides complete protein, vitamin D, selenium and omega-3 fats. Quinoa adds plant protein and fibre, while parsley, mint, cucumber, tomato and lemon contribute vitamin C, folate and antioxidants.

Ginger prawn rice noodles, overhead
3. Ginger Prawn Rice Noodles
20 minutes Serves 4
Ingredients
Raw prawns, peeled500 g
Flat rice noodles250 g
Broccolini, halved200 g
Red capsicum, sliced150 g
Carrot, julienned100 g
Tamari (gluten-free soy sauce)40 g
Fresh ginger, grated20 g
Garlic, minced15 g
Sesame oil15 g
Lime juice30 g
Method
  1. Soak the rice noodles in hot water until tender, then drain.
  2. Heat sesame oil in a wok, stir-fry the prawns for 3 minutes until pink, then add broccolini, capsicum, carrot, garlic and ginger and stir-fry for 3 minutes.
  3. Add the noodles, tamari and lime juice, toss to coat and finish with spring onion.
Diet swap tip

Rice noodles and tamari keep this naturally gluten free — standard wheat noodles and regular soy sauce both contain gluten.

Why it's good for you

Prawns provide lean protein, selenium and iodine. Rice noodles add energy-providing carbohydrate, while broccolini, capsicum, carrot and ginger contribute fibre, beta-carotene, vitamin C and antioxidants.

Love the idea, short on time? We cook fresh meals like these, portioned and delivered chilled.

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More quick ideas (inspiration only): Grilled steak with chimichurri & roast potatoes · Baked barramundi with quinoa & greens · Chicken & vegetable stir-fry with tamari over rice · Slow-cooked beef ragu with corn or rice pasta · Roast lamb with rosemary potatoes · Frittata with spinach, tomato & feta · Prawn & chorizo rice bowl.
Don't want to label-check every night? We cook fresh

Real food, without the ultra-processed aisle

Skip the fibre-poor, ultra-processed packaged foods. THR1VE cooks fresh, real-food meals, delivered chilled. Browse the menu and check the ingredient and allergen details on each meal for your needs.

Browse the menu
Fresh, real food, delivered chilled. Check each meal's ingredient & allergen details.

This page is general education about a gluten-free way of eating. It is not a claim that THR1VE meals are gluten free or suitable for coeliac disease — always check the ingredient and allergen details on each meal for your needs.

Gluten-free food FAQs

Fresh meat, fish, eggs, fruit, vegetables, legumes, nuts, plain dairy, rice, corn, quinoa and buckwheat are all naturally gluten free.
Wheat, rye and barley (and hybrids like triticale). Spelt, semolina, couscous, bulgur, farro and durum are all forms of wheat.
Oats are naturally gluten free but are commonly cross-contaminated with wheat, so choose oats labelled certified gluten free.
Australia has the world's strictest standard: FSANZ defines "gluten free" as containing no detectable gluten (most other countries allow up to 20 ppm).

General information, not personal medical advice. If you have coeliac disease, cross-contamination matters — always check ingredient and allergen details. If you think you react to gluten, see your GP or an Accredited Practising Dietitian and get tested for coeliac disease before removing gluten.

Sources

  1. 1Coeliac disease prevalence (around 1 in 70; most undiagnosed) — Coeliac Australia.
  2. ·"Gluten free" defined as no detectable gluten — Food Standards Australia New Zealand (FSANZ) Standard 1.2.7.
Who actually needs to go gluten free? Read the full guide