Gluten is a protein found in foods made from and containing wheat, rye and barley. People with celiac disease cannot eat any foods containing gluten. When they do eat foods containing gluten their gastrointestinal tract becomes inflamed leading to malabsorption and malnutrition, according to the National Institute of Diabetes and Digestive and Kidney Diseases. Many foods contain gluten, but it is possible to eat a healthy, well-balanced diet while following a gluten free diet. Consult with a physician before making major changes to the diet.
Grains and Starches
Grains and starches are the primary source of gluten in the diet, but there are a number of gluten free options to replace the traditional wheat sources. Gluten free grains include rice, corn, buckwheat, flax, millet and quinoa. Gluten free starch foods include rice cakes, popcorn, rice crackers, corn tacos, puffed rice, cream of rice and grits. There are also several gluten free products traditionally made from wheat now available including gluten free pasta, bread, cereal, crackers, waffles, pizza dough, English muffins, cookie mixes, cake mixes and muffin mixes, according to MayoClinic.com. Many of these foods are made from alternate gluten free flours such as soy, corn, rice and potato.
Food products need to be clearly labeled if they contain any wheat product, according to the The Food Allergen Labeling and Consumer Protection Act. But people with celiac disease should still carefully read the ingredient list of a food item to check for hidden non-wheat sources of gluten.
Fruits and Vegetables
All fresh, dried and plain canned fruits are gluten free, according to the Children's Digestive Health and Nutrition Foundation, or CDHNF. Fresh, frozen and canned vegetables without any added sauces are also gluten free.
Meats and Meat Alternatives
All freshly prepared meats, such as beef, pork, chicken, turkey and fish, are gluten free. These meats should be prepared without any added sauces. CDHNF says self-basting poultry products are not safe and people with celiac disease should avoid them. Eggs are also gluten free. For vegetarians, dried and canned legumes, such as chickpeas and kidney beans, and tofu are also gluten free.
Dairy Foods
Plain milk, aged cheese, most yogurts and cottage cheese are all gluten free. Processed cheese, such as American cheese, may contain gluten and people with celiac disease should read the ingredient list before eating. Sour cream, cream cheese and butter are also safe choices for people with celiac disease.
Snack Foods
Many snack foods are made from wheat flour, but there are gluten free snack options available. Gluten free snack choices include plain potato chips, corn chips, nuts, seeds, jello, pudding, sherbet and some ice creams, according to CDHNF.
Condiments
People with celiac disease need to be careful when using some sauces and gravies, but there are a number of gluten free condiments they can use to add flavor to food. Gluten free condiments include mustard, ketchup, most salad dressings, salt, pepper, vinegars, maple syrup, peanut butter, jams and jellies, sugar, molasses and honey.
