Sensible Gluten-free Diets

Gluten is a protein that is part of grains such as barley, rye and wheat that causes inflammation in your small intestine if you have celiac disease, according to the Mayo Clinic website. Celiac disease involves an abnormal immune response to gluten that damages the intestinal cells that normally absorb nutrients into the body and causes malnutrition, according to the National Institute of Diabetes and Digestive and Kidney Diseases. A gluten-free diet excludes foods that contain gluten.

Grains and Starches

Following a gluten-free diet can be difficult initially because numerous foods contain barley, rye and wheat, such as cereal, pasta and many processed foods. According to the website MayoClinic, you should always avoid foods and drinks that contain barley, rye, wheat, bulgar, durham farina, graham flour, kamut, matzo meal, semolina, spelt and triticale. The MayoClinic website states that you should avoid certain foods unless the labels say "gluten free" -- these foods include breads, cakes, pies, cereals, cookies, crackers, croutons and pastas.

You can eat other types of grains and starches such as soy, rice, quinoa, amaranth, buckwheat, corn, millet, arrowroot and teff, including the flours from these foods, according to the National Institute of Diabetes and Digestive and Kidney Diseases. You may also eat a small amount of oats that are not contaminated with wheat gluten during processing, with advice from your healthcare team. (reference 2) Research by A.R. Lee published in the "Journal of Human Nutrition and Dietetics" in 20093 demonstrates that adding gluten-free grains to your diet may increase your intake of protein, iron, calcium, fiber, and B-vitamins.

Fruits and Vegetables

Fruits and vegetables do not contain gluten, so you can freely eat these nutritious foods, according to the National Institute of Diabetes and Digestive and Kidney Diseases. Leeks, asparagus, Jerusalem artichoke, onions, dandelion, garlic, banana and agave contain prebiotic plant fiber, oligofructose and inulin, substances that may stimulate immune response, reduce allergic reactions, and increase calcium absorption. Harvard School of Public Health says a diet that includes 4 ½-cup servings of fruits and vegetables daily may reduce your risk of chronic diseases.

Legumes, Seeds and Nuts

If you are sensitive to gluten, you can eat legumes, seeds and nuts and products or meal containing these foods as long as they are not processed with barley, rye and wheat contaminants.

Dairy, Fish and Meat

You can eat dairy, fish, seafood and meat that are not cooked or served with sauces or gravies containing barley, rye and wheat. Read the food labels of soy sauce, steak sauce, barbeque sauce and other foods used as a marinade or sauce to ensure they do not contain or are processed with barley, rye or wheat. You should avoid these sauces and gravies unless the label states "gluten-free," according to MayoClinic.com. Beware of processed and imitation seafood and meat products since many of these products either contain barley, rye or wheat, or are processed with gluten-containing ingredients.