Gluten intolerance and celiac disease are similar in the fact that people with these conditions cannot eat gluten. When these individuals consume gluten-containing foods, symptoms like nausea, vomiting, diarrhea, gas, bloating and weight loss can occur, according to MayoClinic.com. Following a gluten-free diet can help reduce these effects.
Meat
Meat is a high-protein, low-carb food that does not contain gluten. This all changes once you add breading. For example, chicken breast is free of gluten, but once it is rolled in batter and coated in bread crumbs, it contains gluten. This goes for pork, turkey, beef or any other type of meat.
If you want to add breading to your meats, look for special gluten-free bread crumbs in your local health food store. You might also be able to find these in a specialty section of a conventional grocery store.
Fish
Fish is similar to meat in the fact that it is gluten-free, high in protein and low in carbs. Unlike meat, it is lower in fat. If you are on a gluten-free diet and trying to watch your calories, replace red meats with fish. Shellfish, such as mussels, crabs and clams, are all gluten-free as well.
Dairy Products
Dairy products, such as cheese, yogurt, milk and butter, are high in calcium, fat and protein, and they are all gluten-free. Often times, people with celiac disease also develop lactose intolerance, according to the National Institutes of Health. This condition means you cannot break down lactose, which is a milk sugar. If you happen to have this allergy as well as an intolerance to gluten, you need to avoid dairy products.
Eggs
Eggs are gluten-free, high-protein foods that are also low in carbs. All types of egg derivatives are gluten-free as well, such as egg whites and egg substitutes in a carton.
Fruit
Fruits, such as berries, melons, citrus, apples and bananas, are all free of gluten. This includes fresh, frozen, canned and dried fruit. They also contain a high amount of fiber, water and vitamins.
Vegetables
Vegetables and root crops are gluten-free. This includes such vegetables as broccoli, cauliflower, baby spinach, potatoes, beans, carrots and celery. Potatoes, corn and beans are actually made into flour and used in the production of baked goods like bread, crusts, muffins and rolls.
Nuts and Seeds
Nuts and seeds are gluten-free, high in protein and high in fiber. This includes raw and roasted forms as well as butters made from nuts and seeds. These items also contain a high amount of unsaturated fat that is beneficial to the body.
Certain Grains
Rice, quinoa and millet comprise grains that do not contain gluten. In similar fashion to the vegetable flours, these grains are often used in the production of baked goods.
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