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Wheat free glossary

The world of wheat/gluten free shopping, eating and cooking is a minefield peppered with wheat, hidden wheat and wheat by any other name. The items listed on this page highlight some of the good, the bad and the ugly.

Because this website is primarily wheat free there are items listed in the glossary that contain gluten, therefore please check carefully if you are suffering from celiac disease as these will not be suitable for you.

And important to remember, whether you suffer from wheat allergy or intolerance, or celiac disease, always check the ingredients listed on packets every time you buy a product as manufacturers do change their ingredients, often on a whim. Obviously this glossary is not exhaustive.

  • yes— Yes with caution
  • no— No
no Abyssinian wheat Wheat
yes Agar agar Thickening agent made from seaweed. Dissolve in hot water, sets when cold. Vegetarian alternative to gelatine
yes Almond extract Check that it is pure extract. 'Extract' is always better to use than 'essence'
yes Almonds, ground Used to make delicious moist cakes as well as many other uses. Can also be used as a thickener for sauces
yes Amaranth Purchase as grain or flour. Used in some cereals. Should be used in combination with other flours as it does not stick together well on its own
yes Arrowroot Starch that is excellent for thickening purposes. Especially useful when a clear sauce is required as it becomes colourless on cooking... more info
yes Baking powder Added to baking mixtures to make them rise. Always check it is pure... more info
yes Balsamic vinegar Can be used in all forms of wheat free cooking. Also use as a delicious simple low calorie salad dressing or marinade
yes Barley Can be used in wheat free recipes. Check it is pure as it can sometimes be contaminated with wheat flour from the milling process - use caution... more info
yes Beechwheat Another name for buckwheat. Not actually wheat as it is related to the rhubarb family
noyes Beer May contain wheat as part of the brewing process. To be safe only choose beers that are specifically labelled and sold as gluten free
yes Bicarbonate of soda Added to mixtures to make them rise. Always check it is pure
no Binder/binding Usually wheat
noyes Bread, rye Only if made with pure rye flour, however this can sometimes be contaminated with wheat flour from the milling process - use caution
yes Buckwheat Comes as flakes or flour. Flour has very strong flavour. Related to rhubarb family
no Bulgar wheat Wheat
yes Butter Pure butter should be fine, read the ingredients list first. Check the ingredients in butter mixes/spreads carefully
no Cereal Usually wheat
no Cereal binders Usually wheat
no Cereal protein Usually wheat
no Chappatis Usually made with wheat flour
no Cheese, blue Some blue cheeses are made using mouldy breadcrumbs rather than traditional methods to obtain the blue veins. As it is difficult to identify which use mouldy bread and which use the traditional methods blue cheese should be avoided
yes Chick pea flour Also known as Gram or Garbanzo flour. Check it is pure
no Chips, french fries Bought varieties may have a wheat coating to make them crispier, or may actually be reconstituted potato with flour mixed in, then shaped into chips. Some types of oven chips are ok but check ingredients list carefully. Chips from fish & chip shops or restaurants/fast food outlets may be cooked in the same oil as items containing wheat, so cross-contamination may occur, therefore these should be avoided
yes Chocolate One of lifes necessities, however cheap chocolate often contains wheat to bulk our the better ingredients. Labelling chocolate gluten free is more common now, as is the allergen listing information which will include wheat as it is one of the top 8 allergens. However chocolate where you can't read the ingredients, cheap chocolate, and cheap foreign imported chocolate should all be treated with caution, if in doubt don't eat it!
yes Cider vinegar Should be no problem for wheat free cooking and salad dressings, check for any unwelcome ingredients first though
yes Condensed milk Check it hasn't been adulterated with any unwelcome ingredients
yes Cornflour Used as a thickener. Also used in wheat free baking of bread, rolls, pizza bases, etc. Made from maize. Also known as cornstarch. Check for purity... more info
yes Cornmeal Also known as maize. Check for purity
yes Cornstarch Used as a thickener. Also used in wheat free baking of bread, rolls, pizza bases, etc. Made from maize. Also known as cornflour. Check for purity... more info
no Couscous Wheat
yes Cream of tartar A powder usually used for activating Bicarbonate of soda. Check it is pure
noyes Curry powder Some mixes have wheat in it to stop it clumping, there are wheat free ones available. Some will be marked gluten free
no Dextrins Some may contain wheat, however you usually can't tell which ones
no Durum wheat Wheat
no Edible starch Usually wheat
yes Eggs As long as they're not 'Scotch eggs'
no Einkhorn wheat Wheat
yes Envelopes/stamps Do not usually contain wheat in the gum anymore, however some cheap ones still do. Not very nice to lick anyway!
no Farina Wheat
no Flour Usually wheat
no Filler Usually wheat
yes Food colourings Check they are pure
yes Food flavourings E.g. almond extract, vanilla extract, etc. Check they are pure before use. 'Extracts' are generally better to use than 'essences'
no Food starch Usually wheat
yes Fromage frais Dairy product, can be used instead of cream, greek yogurt, natural yogurt
yes Fruit conserves Should not need to have had wheat added, check ingredients list first though
noyes Fruit yogurts Many have 'modified starch' as an ingredient. Check the ingredients list as more are now using alternatives to wheat
no Fu Dried wheat gluten
yes Gelatine Used for setting and elasticity. Derived from animal products
yes Gram Also known as chick pea or garbanzo flour. Check for purity
yes Garbanzo Also known as gram or chick pea flour. Check for purity
yes Garlic puree Check it is pure. Better still make your own from fresh cloves when you need it
yes Gelozone Vegetarian version of gelatine. Used for setting and elasticity
no Gnocchi Dumplings made with potato and wheat flour
no Gravy, ready made or mixes Usually contains wheat. Wheat free versions are available though difficult to find
yes Ground almonds Check it is pure
yes Ground rice Check it is pure
noyes Ground spices Mixed spices such as Cajun, apple pie, Thai, may contain wheat as an anti-clumping agent, avoid these. Buy pure spices or grind your own
yes Groundnut oil Check it is pure and has not been pre-used to cook unknown items
yes Guar gum Used in all types of wheat free baking to add the elasticity missing from not using wheat/gluten... more info
no Gum base Usually wheat
yes Honey Check it is pure
noyes Horseradish sauce Often contains wheat. Wheat free versions are available
yes Isomalt Made from sugar beet rather than barley (malt)
yes Jam Check ingredients first
yes Jelly Check ingredients first
no Kamut Italian wholegrain pasta wheat
noyes Lager Often made with barley, may contain wheat or may become contaminated with wheat during the brewing process. To be safe only choose beers that are specifically labelled and sold as gluten free
yes Lentils Come either as dried or pre-cooked in tins
no Liquorice Contains wheat. Alternative spelling: licorice. Wheat free versions are available but they're not a perfect substitute
yes Maize Check it is pure. Used in many wheat free flour mixtures for bread or cakes. Finest ground maize is known as cornflour
yes Maize starch Check it is pure
yes Malt Usually made from barley
no Manna Wheat
noyes Medicines Some may have wheat in them. Always check with the pharmacist or your doctor before you take any medicines either prescribed or over the counter, they will have a list indicating if the medicine is wheat free
yes Millet Flakes and flour. Used in bread mixes. Check it is pure
no Miso Usually contains wheat
yes Modified corn starch Check it is pure
no Modified food starch Usually wheat
no Modified starch Usually wheat
yes Modified maize starch Check it is pure
yes Modified tapioca starch Check it is pure
noyes Monosodium glutamate (MSG) Flavour enhancer in many commercially prepared foods especially Chinese meals. Usually contains wheat
no Muesli Usually contains wheat/wheat bran
noyes Mustard Sometimes contains wheat, check the ingredients carefully. Organic mustards often do not contain wheat, check ingredients list first. Wheat free versions are available
no Mustard powder Usually contains wheat to bulk it out and stop it clumping
no Noodles Made from wheat
yes Oats Cannot always be guaranteed to be pure by manufacturers, so check packaging carefully for any indication of this... more info
yes Olive oil Pure good quality olive oil, but beware discount/cheap versions
no Pasta Wheat. Use wheat free pasta, corn pasta or rice pasta are all available
no Pepper, white/fine/ready ground Contains wheat to stop it sticking
yes Peppercorns Freshly ground peppercorns may be used in wheat free cooking
no Pitta bread Made with wheat flour
no Play-doh Made with wheat, and as children naturally like to put things in their mouths it should be avoided
yes Polenta A coarsely ground, whole corn meal
yes Potato flour Starch used in general baking mixed with other flours. Not used for baking on its own. Ideal thickener for sauces, gravies etc. Check it it pure
yes Quinoa flour Flour can be used for biscuits and pancakes, check it is pure. Pronounced' keen-wa'
yes Quinoa grain Whole grain can be used as a substitute for rice, or in many other dishes, e.g. soup. Pronounced' keen-wa'
no Quorn, any product Vegetable protein made from mycoprotein (fungus) and contains wheat in the various products
yes Rice flour Brown or white rice flour available. Used in mixes for cakes, cookies, bread or pizza bases etc. Check it is pure... more info
yes Rice Versatile carbohydrate... more info
yes Rice, ground Check it is pure... more info
yes Rice noodles Made from rice, check ingredients list for purity... more info
yes Rice, wild Actually an aquatic grass. Can be substituted anywhere ordinary rice is eaten... more info
no Rusk Wheat
yes Rye flour Can be used in all wheat free cooking. Check it is pure... more info
yes Saracen corn Another name for buckwheat
no Sauces, ready made Usually contain wheat. Check ingredients list carefully
no Scotch eggs Boiled eggs coated in meat and wheat breadcrumbs
no Semolina Wheat
yes Sesame oil Check for purity
yes Sorghum flour Also known as great millet, American broom corn, guinea corn. Flour is grey in colour. Use in all general wheat free baking. Check it is pure
yes Soya flour Used in all general wheat free baking. Check it is pure
yes Soya bean curd Also known as Tofu. Can be used in bread and cakes to improve texture. Flavourless, so will absorb other flavours readily... more info
yes Soya protein Also known as textured vegetable protein (TVP) - check it has not had wheat mixed with it... more info
no Soy sauce Made by fermenting soya beans with wheat flour. Only Tamari (wheat free version) should be used as it is a wheat free soy sauce... more info
no Special edible starch Usually made from wheat
no Spelt flour Made from a grain that is an ancient form of wheat. Some people with wheat allergy or intolerance can tolerate spelt, however the majority cannot
yes Spices Only use spices which are pure. Spice 'blends' usually contain wheat to stop them clumping
yes Stamps Do not usually contain wheat in the gum anymore, plus most stamps purchased are now "peel & stick", no licking necessary!
no Starch Usually wheat
no Stock Many types contain wheat, check ingredients carefully
no Stock cubes Usually contain wheat
no Stock mixes Many types contain wheat, check ingredients carefully
no Stuffing Usually made from wheat. Wheat free stuffing can be bought or make your own
no Suet Usually contains wheat flour to stop it clumping
no Tamari, regular Soy sauce made with the fermentation of wheat in the process... more info
yes Tamari, wheat free Soy sauce made without the fermentation of wheat in the process... more info
yes Tapioca flour Starch which is produced as flour, pearl or flakes. Used in general baking mixed with other flours. Check it is pure
no Tartare sauce Often contains wheat (modified starch)
yes Tartaric acid Weak acid that can be used with bicarbonate of soda as a raising agent
yes Teff Relative of millet. Produces a brown flour. Good for general baking
no Thickener Usually wheat
no Thickening Usually wheat
yes Tofu Soya bean curd. Can be used in bread and cakes to improve texture. Flavourless, so will absorb other flavours readily... more info
yes Tomato puree Good quality ones are pure. Check ingredients
yes Toothpaste Check ingredients
no Tortillas, soft variety Usually made with wheat flour
yes Tortilla chips, plain Many plain flavoured types are made with pure corn, ideal for use with wheat free dips. Check ingredients carefully, and always be suspicious of flavoured versions
no Triticale A wheat/rye hybrid grain. Manufacturers often use 'triticale' in high end products, especially cosmetics, shampoos etc, because they think it sounds more impressive than 'wheat'
yes Vanilla extract Check for purity, but be especially suspicious if it contains caramel in the ingredients list
no Vegetable protein Usually wheat, unless origin is shown on packaging
yes Vinegar, balsamic Check for purity
yes Vinegar, cider Check for purity
yes Vinegar, fruit Check for purity
yes Vinegar, malt Check for purity
yes Vinegar, spirit Check for purity
yes Vinegar, wine Check for purity
no Wheat Wheat
no Wheat bran Wheat
no Wheat flour (any type) Wheat
no Wheatmeal Wheat
no Wheatgerm Wheat
no Wheatgerm oil Wheat
no Wheat nuts Wheat
no White pepper Contains wheat to stop it clumping
no Wholegrain Wheat
no Wholewheat Wheat
no Wholemeal flour Wheat
yes Wild rice Actually an aquatic grass. Can be substituted anywhere ordinary rice is eaten
yes Xanthan Gum Used in all types of wheat free baking to add the elasticity missing from not using wheat/gluten... more info
  • yes— Yes with caution
  • no— No
Author: Helen Fletton