Which foods are gluten-free?
- Corn
- Rice
- Millet
- Teff
- Amaranth
- Buckwheat
- Quinoa
- Sesame
- Potatoes
Beans, lentils, and peas, soy, nuts and seeds can also be consumed without problems.
How to recognize gluten-free foods in Europe?
Since a wide variety of cereals are often processed in the same factory, cross-contamination cannot be ruled out. You can recognize gluten-free goods, for example, by the gf logo (crossed-out ear of corn). The warning “may contain traces of gluten” is usually found, as opposed to the imprint “gluten-free.”
Specialty gluten-free products (the symbol of an ear of wheat crossed out) means that, according to legislation, there is less than 20 ppm or 20 mg gluten/kg dry matter in the product.
According to the EU Consumer Information Regulation, cereals containing gluten and products made from them must be labeled and highlighted in the list of ingredients, e.g. by font or background color. This extended labeling requirement has been mandatory since December 2014 for packaged and unpackaged goods (open, loose goods).