People who are unable to digest gluten, a protein found in certain foods, must follow a gluten-free diet or they may experience bloating, constipation, diarrhea, weight loss and malnutrition. Adhering to a gluten-free diet can be difficult, especially at first, because gluten is hidden in many processed foods in the form of flavorings. Read food labels on packaged foods carefully to avoid accidentally consuming it.
Fruits and Vegetables
Fresh fruits and vegetables are gluten-free. Frozen and canned fruits and vegetables as well as juice are also free of gluten unless flavorings have been added. Canned fruit pie filling and seasoned vegetable side dishes most likely contain gluten unless they are labeled as gluten-free or all ingredients on the label have been ruled out as a source of gluten.
Dairy and Meat
Meat that has not been seasoned is gluten-free. This includes beef, pork, poultry and fish. Milk does not contain gluten, but some products made from milk, like cheese, may have gluten due to added ingredients. However, most dairy products like yogurt, butter, cottage cheese, pudding, whipping cream and sour cream are gluten-free. Read labels for products like pudding and ice cream because these sometimes contain additives that have gluten in them.
Cereals and Grains
Rice and corn are gluten-free foods. Cream of Rice, grits and other breakfast cereals made from corn and rice may be free from gluten if no other grains are added during the manufacturing process. Check the label. Corn tortillas and rice pasta are gluten-fee too. Some gluten-free versions of cereal, pasta and bread are available on the market and can be purchased at specialty or health food stores. Food products that have these grains as ingredients contain gluten: wheat, Kamut, couscous, bran, barley, rye, semolina and spelt.
Snacks and Desserts
Most ice cream, frozen yogurt, sherbet and ice pops are on the gluten-free foods list. Rice-based snacks like rice cakes and rice crackers are free of gluten, as are snacks made from corn like popcorn and corn chips, and potato-based snacks like potato chips. Peanut butter, jelly and honey are also gluten-free.
Condiments and Seasonings
Ketchup, mustard, horseradish, sugar, salt, pepper, maple syrup, pickles and olives do not contain gluten. Vegetable oil, mayonnaise and salad dressings without grains are also gluten-fee. Pure herbs that do not contain added flavorings do not contain gluten. Foods that have these additives printed on the label should be suspected of containing gluten: brewer's yeast, fillers, flavorings, hydrolyzed vegetable protein, monosodium glutamate, monoglycerides, diglycerides, colorings, graham flour and textured vegetable protein. Teriyaki sauce and soy sauce contain gluten as well and should be avoided.
