If you suffer from celiac disease, the tiniest bit of gluten can make you sick. You can enjoy a complete and varied diet, even if your doctor has ordered that you avoid all gluten -- a protein found in wheat, barley and rye. Plenty of foods are naturally gluten-free and good for you.
Fruits and Vegetables
All fresh fruits and vegetables are free of gluten. Many canned and frozen versions are gluten-free as well, but choose those without any sauces or spices, which may contain wheat or barley malt. Dried fruit is usually gluten-free, but read packages of trail mix carefully as some do include gluten-containing ingredients.
Alternative Grains
Although common grains, such as wheat and barley, are not OK on a gluten-free diet, many less-typical grains are free of gluten. Quinoa, teff, amaranth and millet cook up like rice and make delicious pilafs or bases for soups and salads. All types of rice are gluten-free. Most of these grains are all available ground, so you can use them -- in combination with xanthan gum and food starches -- for baking cakes, cookies, muffins and pancakes. You can also purchase gluten-free pasta, crackers, breads and cereals made from these grains. Corn products are also gluten-free. Popcorn, polenta, grits and plain corn chips are good choices. If you purchase cereals or chips made with gluten-free grains, make sure they do not have added seasonings or sweeteners that may contain gluten.
Meats and Dairy
Plain meats, fish, eggs and poultry are free of gluten. Watch out for marinated and processed meats, such as sausage and ham, which could include soy sauce, wheat starch or other gluten products. Ready-made meatballs and meatloaf will also probably contain wheat breadcrumbs, making them unsuitable for a gluten-free plan. Plain dairy products are also gluten-free. Unsweetened milk, yogurt, kefir and cottage cheese are all acceptable. Be aware that some yogurts, especially those that include granola or cookie mix-ins, may contain gluten. Most cheeses are gluten-free although some celiac sufferers avoid blue cheese because the mold may have been originated on wheat products.
Nuts and Seeds
Nuts and seeds contain heart-healthy fats, protein, magnesium and vitamin E. Plain, unseasoned nuts are also gluten free. Roasted and salted nuts are fine, but watch ones seasoned with soy sauce or honey coating, as they may contain gluten. Use nuts and seeds to top cereals and salads, as a quick snack or instead of breadcrumbs to crust fish and chicken.
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