Less than 1 percent of the population has celiac disease, a condition that causes damage to the small intestine when the afflicted consumes anything with gluten. However, some people have found that eating a gluten-free diet makes them feel better. In the past, gluten free diets limited food choices, and did not include American staples such as pizza, bread or cereal. However, now that awareness of the disease has grown, several food companies have started offering tasty products without gluten. Many grains, such as wheat, barley, rye, matzo meal and semolina, contain gluten.
Meat, Eggs and Other Protein
People on a gluten-free diet may eat meat, eggs and most meat substitutes. This includes poultry and seafood. Read the labels on meat substitutes, processed meat and sausages and check for gluten or any of the grains not allowed on the gluten-free diet.
Vegetables and Fruits
All fresh or frozen vegetables and fruits, as long as they don't have any sauces or other additives, are gluten free. Most canned vegetables are fine, unless they have thickeners. Evaluate any frozen or canned products with sauces or additives for gluten.
Dairy
Most dairy products are gluten free. Hard cheese, including Swiss, cheddar and Parmesan are safe, but read the ingredient list on processed cheese, such as cottage cheese and cream cheese. Avoid anything with vegetable gum, preservatives or any form of starch that isn't labeled gluten free.
Breads, Cereals and Grains
Most traditional breads and cereals have gluten and should be avoided. Many companies have started offering gluten-free breads and cereals made with rice, corn and other ingredients that are safe for people with celiac. People on a gluten-free diet can eat rice, corn, popcorn, tapioca and flax. Safe cereals include cream of rice, cornmeal-based cereals (labeled gluten free) and hominy.
Other Starches
Potatoes, sweet potatoes and yams are safe for people who eat a gluten-free diet. Hominy, rice and wild rice may be eaten, but check the labels of any added sauces.
Sweets
Sugar doesn't contain gluten, so table sugar, maple syrup, honey and most jellies and jams are safe. Safe treats include gumdrops, most hard candy, ice cream without gluten added and gelatins.
