The United States Department of Agriculture recommends that adults eat at least a minimum of the recommend servings from each of the five main food groups every day to get the essential vitamins, minerals and nutrients necessary for good health. Gluten is a protein found in wheat, rye and barley products. It is contained in almost all processed foods. People with celiac disease, a condition where the body is unable to properly digest gluten, may have a difficult time finding food items that fit under all of these food groups. Fortunately, each group has some naturally gluten-free foods for you to choose from.
Milk, Yogurt and Cheese Group
Eat or drink at least two servings from this food group daily. Natural, organic and unprocessed milk, yogurt and cheese do not contain gluten. Read the labels on all of the dairy products you purchase to be sure no gluten-containing ingredients were added.
Meat and Beans
Consume at least two servings of protein from this group on a daily basis. Fresh and unprocessed beef, chicken, turkey, pork, fish and seafood do not contain gluten. Free-range eggs, beans, peas, nuts, seeds are also gluten-free choices.
Vegetable Group
All fresh vegetables are naturally gluten-free. Eat at least three servings of vegetables daily.
Fruit Group
All fresh fruits are naturally gluten-free. Have at least two servings of fruit every day.
Grain Group
Eat at least six servings of food from this group daily. Plain white rice, brown rice and wild rice are all gluten-free. Corn meal is also a naturally gluten-free food that can be used to make hot cereal. Popcorn, pure cornmeal chips, potato-based chips and tortillas and rice wafers are gluten-free snacks that fall under this group, according to the Celiac Sprue Association.
Fats, Oils and Sweets Group
Sparingly use naturally gluten-free items from this food group. This includes olive oil, butter, margarine, pure mayonnaise, peanut butter and canola oil. Natural gelatin and ice cream are also gluten-free.
