Gluten is a protein found in wheat, barley and rye and is present as a trace ingredient in hundreds of different foods. Global sales of gluten-free foods are expected to reach $4.3 billion in 2015, predicts a July 12, 2010, report by Food Product Design. These products benefit people with autoimmune conditions such as celiac disease, but are also enjoyed by people who suffer from undiagnosed gluten intolerance. Many foods are naturally gluten free and cost less than those brandishing "gluten-free" labels.
Fruits and Vegetables
All fresh fruits and vegetables are gluten free. Most canned versions are also gluten free, but some in gels or crèmes may have gluten-containing food starch, so check labels carefully. Frozen vegetables and fruits are also gluten free, but those with sauces may contain soy sauce or wheat starch, which is not allowed on a gluten-free diet. Dried fruits such as raisins, dates and prunes are also gluten free.
Dairy
Milk, plain yogurt, cottage cheese, unsweetened kefir and ricotta cheese are naturally gluten free. Check labels on sweetened varieties of yogurt and kefir, or cottage cheese with additions like pineapple, as they may contain barley-based sweeteners or food starch containing wheat. Most cheeses are also gluten free, but the mold in blue cheese could contain traces of wheat, so it is best avoided.
Protein
Meat, eggs, poultry, fish and shellfish contain no gluten. Breaded versions of these items are obviously not gluten free, unless made with gluten-free crumbs. Processed meats, such as hot dogs and deli meats, sometimes contain wheat-based fillers that render them off-limits for a gluten-free diet.
Grains
Many grains are gluten free, including amaranth, teff, millet and white or brown rice. Flours made from these grains are also gluten free and may be used in baking, crackers, pancake batters or for roux. Quinoa, although technically a seed, cooks up like a grain and is gluten free. Cornmeal may also be enjoyed on a gluten-free diet. Any pasta made with these grains, such as rice-flour pasta, quinoa pasta or corn pasta, can be used in place of traditional wheat or spelt varieties. Cereals made with quinoa, rice or corn are also good choices. Check ingredient labels, however, for possible barley malt extract or cross-contamination issues.
Nuts
All raw nuts and nut butters are gluten free. Some nuts are roasted in plants that also process wheat, so if you are extremely sensitive, avoid these products. Seasoned nuts may contain wheat starch or soy sauce, so they should be avoided.
Oils and Fats
Butter and plant oils contain no gluten. Stick to unsaturated varieties, such as olive, safflower and canola, for heart health.
