Gluten is a protein found in some foods, including wheat, rye and barley, according to the National Digestive Diseases Information Clearinghouse. In some people, this protein can cause irritation in the small intestine, which can result in pain, bloating and abdominal cramping. In order to reduce these harmful effects, a person may adopt a gluten-free diet. Because some food additives contain gluten, it is important to be aware of foods suitable to eat.
Wheat-Flour Substitutes
Restrictions for wheat and similar substances do not mean a person must restrict all carbohydrates from the diet, according to the National Digestive Diseases Information Clearinghouse. These sources include potatoes, rice and soy. Grains such as amaranth, quinoa, buckwheat or bean flour can often be replaced for flour in recipes. Arrowroot and tapioca also can be eaten, according to the Celiac Sprue Association. Gluten-free breads also are sold at many health food and commercial grocery stores.
Protein Sources
Meats that are prepared as fresh---without breading, batter or marinades---are permitted on a gluten-free diet, according to the Mayo Clinic. Grilling and baking meats, fish, pork and poultry are acceptable preparations for those wishing to eat a gluten-free diet. Peanut butter, eggs and dried beans also are gluten-free sources of protein, according to Jackson Siegelbaum Gastroenterology. Carefully read the labels for meat patties, meat substitutes, sausages and cold cuts, which can contain gluten.
Vegetables and Fruits
Gluten-free dieters should prepare vegetables as close to their natural state as possible, according to Jackson Siegelbaum Gastroenterology. Fresh, frozen and canned vegetables and fruits are acceptable. These include green beans, apple juice, bananas, orange juice and peas. Avoid vegetables that contain sauces and marinades, which may contain gluten.
Dairy Products
Most dairy products are permitted on a gluten-free diet. Examples include evaporated or condensed milk, buttermilk, cream, whipping cream, American cheese and aged cheeses, according to Jackson Siegelbaum Gastroenterology. Avoid malted drinks, which contain gluten.
Sweets
Although many dessert foods are prepared with wheat flour or other gluten-containing foods, some desserts still are possible on a gluten-free diet. Be sure to read any ingredients lists carefully to ensure no gluten is contained within these desserts. Examples of gluten-free ingredients include sugar, honey, non-buttered syrup, marshmallows, gumdrops, molasses, jelly and jam, according to the Celiac Sprue Association.
