A gluten-free diet consists of foods that are free of gluten protein. Gluten is found in barley, rye, wheat and spelt. Foods made from these grains, like bread and pasta, also contain gluten. People with celiac disease must follow a gluten-free diet to prevent further health complications, states MayoClinic.com. Following a gluten-free diet may be challenging if you're not sure which foods to choose; meeting with a nutrition professional may help make the diet easier.
Dairy
Plain dairy products are naturally gluten-free. Yogurt, ice-cream, cottage cheese, cream cheese, hard and soft cheeses and plain milk may be incorporated into a gluten-free diet. The University of Virginia Health System recommends choosing dairy products without additives like cookie or candy pieces, which may contain gluten. Instead, opt for plain dairy products or those with labels that state the product is gluten-free.
Produce
Fresh produce is also naturally gluten-free. Choose fresh vegetables and fruits to taste. Canned and frozen fruits and vegetables that do not contain seasonings or food additives may also be gluten-free. Thickeners and seasonings added to some processed foods contain gluten. Read product labels carefully to determine if gluten sources have been added to processed fruits and vegetables.
Safe Grains
Some grains are naturally gluten-free and may be substituted for gluten-containing grains for baking and cooking. Gluten-free grains include brown rice, quinoa, corn, wild rice, tapioca, millet and arrowroot. Dried beans and legumes are also gluten-free and are a fiber-rich complement to a gluten-free diet. Be cautious of bean mixes that may contain spices or seasonings with gluten.
Meats
Unprocessed meat is gluten-free. You may choose meats like beef, pork, poultry and fish to taste. The University of Chicago Celiac Disease Center notes that processed meats like hot dogs and lunchmeat often contain gluten additives. Choose fresh cuts of plain meat. Be cautious with meat that has been marinated or injected with additives.
Specialty Foods
Foods made specifically for gluten-free diets are commercially available. Gluten-free breads, baked goods like cookies and brownies, pasta, and crackers replace gluten-containing counterparts. Baking and flour mixes are also available for creating diet favorites, gluten-free, like pizza crust, muffins and pancakes. Specialty gluten-free foods may be found in health food stores, organic stores or the specialty section of the grocery store.
Processed gluten-free foods may contain more fat and calories than traditional wheat-based products, states the University of Virginia Health System. Incorporating healthy fruits and vegetables, whole grains, low-fat dairy and lean meats into your gluten-free diet will provide the most nutrition. Use processed gluten-free foods sparingly for a healthier diet.
