Celiac disease affects 1 in 133 in the United States, according to the National Digestive Diseases Information Clearinghouse. People with celiac disease suffer an adverse reaction whenever they eat certain grains, such as wheat, barley and rye. Avoiding gluten completely can be difficult as there are many products that contain these grains. If you have celiac disease, or simply wants to cut out gluten from your diet, read and understand ingredient labels to avoid hidden gluten.
Fruits and Vegetables
Fresh, canned or frozen fruits and vegetables contain no gluten. Processed fruits, such as pie fillings or prepared desserts may contain gluten, notes Jackson Siegelbaum Gastroenterology.
Meats
Fresh, unprocessed meats should not contain gluten. Processed meats, like sausages or prepared, frozen meals may contain grain additives. Avoid meats with traditional breading, but meats breaded with cornmeal, potato flour or rice flour are gluten-free.
Dairy
Whole, skim, low-fat and evaporated or condensed milk do not contain gluten. Buttermilk, cream and whipping cream can be used on a celiac diet. Avoid non-dairy creamers. Cheeses like Velveeta cheese food, American and aged cheeses are gluten-free.
Nuts and Grains
Many nuts and grains contain no gluten. Buckwheat, corn, potatoes, rice and soybeans may be eaten on a gluten-free diet. Acorns, almonds and chestnuts are completely gluten-free, according to the Celiac Sprue Association. Oats were thought to contain gluten at one time, but currently it is believed that those oats had been processed in the same machines as wheat, contaminating the oats with wheat dust. Oats do not contain gluten but if in doubt about contamination, contact the manufacturer.
Other Foods
Malt vinegar and distilled white vinegar do not contain gluten. Peanut butter, eggs, dried beans and dried peas are also free of gluten. Salt, pepper and herbs may be used to flavor foods without adding any gluten. Some spices contain gluten, but gluten-free spices include cloves, cinnamon, nutmeg and ginger. A gluten-free diet allows for the use of bicarbonate of soda, baking powder, cream of tartar and MSG in food preparation. Condiments such as gluten-free soy sauce, olives, pickles, relish and ketchup are OK on a gluten-free diet.
Beverages
Tea, coffee and fruit juices are completely gluten-free. Carbonated beverages, excluding root beer, are safe for someone with celiac disease to drink. Wine, water and mineral water are also free of gluten. Gluten-free beers even available, according to a list published by GutenFreeDietFoods.com.
Desserts
Brown sugar and white sugar have no gluten. Gelatins, jellies, honey, molasses and pure cocoa can be safely eaten on a gluten-free diet. Fruit ices have no gluten.
