You need to avoid gluten if you have celiac disease or gluten intolerance to prevent health complications. Gluten is a protein found in wheat, barley and rye. You must avoid all products made from wheat flour, or food products that contain gluten grains, to be gluten-free. The gluten-free diet includes many foods that naturally contain no gluten. Meeting with a nutritionist to learn how to manage a gluten-free diet may help adjusting to the plan easier.
Fruits and Vegetables
Five of the six food groups are naturally gluten-free, including fruits and vegetables, states the University of Chicago Celiac Disease Center. All fresh, unprocessed types of fruits and vegetables are safe to consume on the gluten-free diet and add variety and nutrition. Consider replacing gluten-containing meals and side dishes, like pasta, with potatoes or fresh vegetable blends.
Processed fruits and vegetables may contain gluten additives. Food colorings, thickeners and seasonings may contain wheat or barley derivatives which contain gluten. Be careful with canned fruits, like pie fillings or vegetables prepared in sauce, as these may contain gluten.
Safe Grains
Products made from gluten-containing grains are a large part of a regular diet. Before going gluten-free, you likely enjoyed products made from wheat, semolina, barley, rye, spelt, graham flour, bulgur or Durham---all gluten grains. Going gluten-free requires switching to gluten-free grains. Safe grains may be found in whole form to enjoy as a side dish or add to meals, or ground into gluten-free flour blends for baking and cooking. Gluten-free grains include teff, quinoa, buckwheat, wild and brown rice, sorghum, amaranth, tapioca and corn. Commercially prepared gluten-free foods, like pasta and bread, made from these and other safe grains, are also available at health food and specialty stores.
Dairy
Plain milk and milk products are naturally gluten-free. Plain yogurt, ice cream, cream cheese, cottage cheese, hard and soft cheeses, buttermilk and half and half are gluten-free. Be wary of dairy products that contain additives like malt which is derived from barley, or bits of candy, cookies or other baked goods that may contain gluten. Read dairy product labels carefully to determine if gluten additives are present.
Meat and Beans
Fresh, unprocessed meats are also gluten-free, naturally. Beef, pork, poultry and fish are safe to consume. Meats or fish that have been processed with spices or seasonings, are self-basting or contain breading may not be gluten-free. Gluten-free lunch meat, hot dogs, bratwurst and sausage are available; reading product labels will help you determine which processed meat products are gluten-free. All varieties of unseasoned dried beans and legumes are also naturally gluten-free.
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