Gluten-Free Food List + Foods That Contain Gluten

The world of a gluten-free lifestyle might seem overwhelming at first, but with a little bit of effort and attention to detail, you’ll be able to navigate this new dietary landscape with ease.

Shopping list

45

Store categories

7

Type

Diets for digestive health

How the gluten-free diet works

Look out for gluten found in wheat, barley, rye and their derivatives which can trigger health problems. In fact, reviewing food labels should become your second nature. Also, try to prevent accidental contamination from cross contact with non-gluten-free foods (such as crumbs left behind on kitchen surfaces or utensils). Just keep the items from your gluten-free food list completely separate.

When selecting a place to dine at, opt for restaurants that provide a range of gluten-free options or even have dedicated menus which cater to the dietary needs of all customers including those with celiac disease or gluten sensitivity. Remember that you have every right to ask the staff about all methods they use in preparing meals.

What can you eat on the gluten-free diet

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  Red meat & poultry

  Meat is safe for those who need to stay away from gluten due to their dietary restrictions or sensitivities, and it’s also packed with some extra nutrients like amino acids. Don’t hesitate to add these delicious and nutritious options into your meals, unless you’re vegetarian. In that case, you can always put some tofu or tempeh on your gluten-free grocery list.

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  Fruits & vegetables

  Not only are they naturally gluten-free, but they also come with an abundance of crucial nutrients like vitamins, minerals, and dietary fiber. Eating a varied diet filled with many different colors ensures that you’re getting everything needed for complete wellness each day. The same applies for legumes: the more varied, the better.

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  Chocolate

  Pure chocolate in its natural form doesn’t contain gluten. Also, chocolate production usually uses gluten-free ingredients such as cocoa beans and sugar. That said, pay special attention when indulging in products with added ingredients like cookies or crispy bits that could contain hidden sources of gluten. Reading labels carefully and opting for certified gluten-free chocolates or products labeled as such can give you peace of mind and ensure safe consumption on a gluten-free diet.

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  Dairy

  Dairy is tricky. It’s typically free from the notorious gluten, but you should watch out for flavored dairy items because they can often contain traces of gluten. To play it safe, stick with plain or unflavored options (like UHT milk and pure Greek yogurt) and take time to scrutinize every label before making a purchase.

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  Nuts and seeds

  Plain nuts and seeds are naturally safe to eat on a gluten-free diet. Loaded with healthy fats, fiber, and protein, they will be a great addition to gluten-free cereal or other meals. You can also eat them separately as a nice gluten-free snack.

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  Beverages

  Opting for water is always a smart choice for staying hydrated without the worry of accidentally consuming unwanted gluten. When it comes to teas, herbal varieties like chamomile or peppermint typically don’t contain any traces of the protein either, since they’re brewed using only natural ingredients. Coffee lovers can relax too, as long as you go for plain black coffee without added flavorings or creamers that may contain wheat-based thickeners.

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  Gluten-free baked goods

  If you’re looking for gluten-free pizzas or breads, double-check the ingredients and manufacturing practices. You’ll want products containing flours made from rice, almond, coconut, or tapioca; these are all naturally free from this pesky gluten. Don’t take any chances: make sure labels read “certified gluten-free” so you know they’ve met rigorous standards during production. As in the previous cases, look out for cross contamination risks that could potentially sneak through, and make sure to choose items made in exclusive gluten-free facilities whenever possible.

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  Gluten-free cereal

  Stick with grains like rice, corn, quinoa, and gluten-free oats. Check the labels for any added flavorings or mix-ins, as they often contain gluten or are produced in facilities that handle it. Here again, as long as you look for dedicated gluten-free symbols or certifications on your cereal choices, you can enjoy a safe and delicious breakfast without worrying about any repercussions.

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  Gluten-free processed food

  Avoid wheat, barley, rye or malt. Settle on items made from gluten-free ingredients and manufactured in facilities with stringent protocols in place, and remember: don’t miss out on the important nutrients found in whole foods by relying solely on processed options.

Foods to avoid on the gluten-free diet

• Steer clear of food items that contain gluten, meaning ingredients like wheat, barley, rye, and their derivatives. Be mindful of products such as bread, pasta, cereals, pastries, baked goods, crackers, beer, and certain condiments and sauces that may harbor gluten.
• To maintain a gluten-free lifestyle, carefully read labels and remain vigilant about hidden sources of gluten in processed foods.