Gluten-Free Carbohydrates: Quick Reference
✅ Safe Carbohydrates
Natural, reliable, everyday foods
Grains & Alternatives
Rice (all types)
Maize (corn), polenta
Quinoa
Millet
Sorghum
Teff
Buckwheat
Starchy Vegetables
Potatoes
Sweet potatoes
Squash
Plantain
Pulses
Lentils
Chickpeas
Beans
Other
Fruit
Tapioca / cassava
🧠 Simple Rule
Stick to naturally gluten-free foods, and check anything processed.
⚠️ Foods to Be Careful With
Check labels or source carefully
Oats (must be gluten-free certified)
Cornflour (UK term – usually safe, but check)
Processed foods (soups, sauces, ready meals)
Gluten-free substitutes (quality varies)
❌ Carbohydrates to Avoid
Contain gluten
Wheat (including semolina, durum, spelt)
Barley
Rye
Triticale
Common foods to avoid:
Bread, pasta, pastries (unless gluten-free)
Cakes, biscuits
Many cereals