Gluten is a protein substance found in rye, wheat, barley and any products that contain these grains. People who have a condition called "celiac disease" are unable to break down gluten due to an immune response in their intestines. Although a lot of foods contain gluten, there are a lot of foods that do not.
Grains
Whole grains are high in carbohydrates and fiber, and they also have a moderate amount of protein. Examples of whole grains that are gluten free include buckwheat, brown rice, regular rice, risotto, rice bran, millet, kasha and sorghum. Flours made from grains that are gluten free include tef, tapioca, corn, potato and any flour made from the gluten-free grains.
Meats
Pork, beef, chicken, turkey and game meats are all high in protein and they are gluten free. Processed meats like bacon, sausage, cold cuts and ham are also free of gluten. Eggs are another source of protein that is gluten free as well.
Fish
Fish is a lean source of protein and all forms are free of gluten. Examples include trout, tuna, sardines, halibut, salmon, herring, mackerel, talapia and cod. Shellfish and seafood is also gluten free, and examples include crab, shrimp, lobster, oysters, mussels and scallops. If any of these types of fish or seafood were to become breaded, they would no longer be gluten free.
Fruits
Fruits are high in fiber, natural sugar, vitamins and water content. They are also gluten free. Examples include apples, pears, oranges, grapefruits, strawberries, blueberries, bananas, grapes and peaches.
Vegetables
Vegetables have a similar nutrient content as fruits. They are high in water content, fiber, vitamins and minerals. They are also free of gluten. Examples include broccoli, cauliflower, all types of lettuce, spinach, carrots, celery, cucumbers, radishes, sprouts and tomatoes.
Beans
Beans are a type of legume. Legumes are seeds that have a protective pod covering them. Lentils, kidney beans, garbanzo beans, peas, soy beans and peanuts are examples of these.
Dairy
Dairy products are high in calcium and protein and some of them are high in fat. But all types of dairy products are gluten free. Examples of these include milk, butter, cheese, cream cheese, cottage cheese, yogurt and ice cream.
Nuts and Seeds
Nuts and seeds are high in fiber, protein and essential fatty acids. They are also free of gluten. Examples include almonds, pecans, walnuts, pine nuts, sunflower seeds, pumpkin seeds, flax seeds and sesame seeds.
