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GLUTEN FREE FOODS YOU CAN EAT

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Foods You Can Eat on a Gluten-Free Diet

Gluten is a group of proteins found in certain grains, such as wheat, rye, and barley.

It helps food maintain its shape by providing elasticity and moisture. It also allows bread to rise and provides a chewy texture (1Trusted Source).

Although gluten is safe for most people, those with conditions like celiac disease or gluten sensitivity should avoid it to prevent adverse health effects (2Trusted Source).

Many foods are made with gluten-containing ingredients, so it’s important that those who are unable to consume it check ingredient labels closely.

Here is a list of  gluten-free foods.

A select few whole grains contain gluten, while the rest are naturally gluten-free.

It’s important to check food labels when purchasing whole grains. Even gluten-free whole grains can be contaminated with gluten, especially if they are processed in the same facility as gluten-containing foods (3Trusted Source).

For example, oats are often processed in facilities that also process wheat, which can lead to cross-contamination. For this reason, you should confirm that the oats you purchase are certified gluten-free (4Trusted Source).

Gluten-free whole grains

  1. quinoa
  2. brown rice
  3. wild rice
  4. buckwheat
  5. sorghum
  6. tapioca
  7. millet
  8. amaranth
  9. teff
  10. arrowroot
  11. oats (make sure they’re labelled as gluten-free as they may be contaminated with gluten during processing.)


All fresh fruits and vegetables are naturally gluten-free. However, some processed fruits and vegetables may contain gluten, which is sometimes added for flavoring or as a thickener (3Trusted Source).

Gluten-containing ingredients that may be added to processed fruits and vegetables include hydrolyzed wheat protein, modified food starch, malt, and maltodextrin.

Fruits and vegetables to eat

Although the list below is not comprehensive, it provides some examples of fresh fruits and vegetables that you can enjoy on a gluten-free diet.

  1. citrus fruits, including oranges and grapefruit
  2. bananas
  3. apples
  4. berries
  5. peaches
  6. pears
  7. cruciferous vegetables, including cauliflower and
    broccoli
  8. greens, such as spinach, kale, and Swiss chard
  9. starchy vegetables, including potatoes, corn, and
    squash
  10. bell peppers
  11. mushrooms
  12. onions
  13. carrots
  14. radishes
  15. green beans

Fruits and vegetables to double-check

  • Canned fruits and
    vegetables:

  • Frozen fruits and
    vegetables:

  • Dried fruits and
    vegetables:

  • Pre-chopped fruits and
    vegetables:


Many foods contain protein, including animal and plant-based sources. Most are naturally gluten-free (3Trusted Source).

However, gluten-containing ingredients, such as soy sauce, flour, and malt vinegar are often used as fillers or flavorings. They may be added to sauces, rubs, and marinades that are commonly paired with protein sources.

Gluten-free proteins

  1. legumes (beans, lentils, peas, peanuts)
  2. nuts and seeds
  3. red meat (fresh beef, pork, lamb, bison)
  4. poultry (fresh chicken, turkey)
  5. seafood (fresh fish, scallops, shellfish)
  6. traditional soy foods (tofu, tempeh, edamame, etc.)

Proteins to double-check

  • meat substitutes, such as vegetarian burgers
  • ground meats
  • proteins that have been combined with sauces or
    seasonings
  • ready-to-eat proteins, such as those in microwavable TV
    dinners


Most dairy products are naturally gluten-free. However, those that are flavored and contain additives should always be double-checked for gluten (3Trusted Source).

Some common gluten-containing ingredients that may be added to dairy products include thickeners, malt, and modified food starch.

Gluten-free dairy products

  1. milk
  2. butter and ghee
  3. cheese
  4. cream
  5. cottage cheese
  6. sour cream
  7. yogurt

Dairy products to double-check

  • flavored milks and yogurts
  • ice cream, which is sometimes
    mixed with additives that contain gluten


Fats and oils are naturally gluten-free. In some cases, additives that contain gluten may be mixed with fats and oils for flavor and thickening.

Gluten-free fats and oils

  1. butter and ghee
  2. olives and olive oil
  3. avocados and avocado oil
  4. coconut oil
  5. vegetable and seed oils, including sesame oil, canola
    oil, and sunflower oil

There are several types of gluten-free beverages for you to enjoy.

However, some beverages are mixed with additives that contain gluten. Additionally, some alcoholic beverages are made with malt, barley, and other gluten-containing grains and should be avoided on a gluten-free diet (5Trusted Source).

Gluten-free beverages

  1. water
  2. 100% fruit juice
  3. coffee
  4. tea
  5. some alcoholic beverages, including wine, hard ciders,
    and beer made from gluten-free
    grains, such as buckwheat or sorghum
  6. sports drinks, soda, and energy drinks
  7. lemonade

Note that while these beverages are gluten-free, most of them are best consumed in moderation due to their added sugar and alcohol contents.

Beverages to double-check

  • any beverage with added flavorings or mix-ins, such as
    coffee coolers
  • pre-made smoothies

 Spices, sauces, and condiments

Spices, sauces, and condiments often contain gluten but are commonly overlooked.

Although most spices, sauces, and condiments are naturally gluten-free, gluten-containing ingredients are sometimes added to them as emulsifiers, stabilizers, or flavor enhancers.

Some common gluten-containing ingredients added to spices, sauces, and condiments include modified food starch, maltodextrin, malt, and wheat flour.

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