Gluten is a protein that can be found in grains like barley, rye and wheat. MayoClinic.com reports that people who suffer from gluten allergies or celiac disease must avoid gluten in order to avoid intestinal inflammation and control symptoms. Foods to avoid include cereal, bread, cookies, pasta, oats and condiments. Additionally, some non-food products may contain -- or be processed in facilities where they come in contact with -- gluten, including toothpaste and vitamins.
Whole Grains
While many grains contain gluten, there are whole grains and whole-grain products that are gluten-free. Examples include buckwheat, corn, cornmeal, polenta, rice, quinoa and tapioca. Flours without gluten are also available, such as soy, corn, rice, bean and potato flour. It's important to check nutrition labels prior to consuming any of these foods to ensure they were not processed in a factory where they could have been contaminated with gluten. Look for breads, pastas and cereals made from these grains.
Meat and Dairy
Fish, poultry and meat are naturally gluten-free, as long as they have not been coated with batter, breaded or marinated in a sauce containing gluten. The majority of dairy products don't have gluten, either. This includes milk, chocolate milk, butter, cheese, yogurt, ice cream and cottage cheese.
Fruits and Vegetables
Fresh fruits and vegetables are gluten-free, as is most frozen and canned produce. Soy products like tofu and edamame are also gluten-free, as are legumes -- beans -- and nuts. Again, you must be vigilant about checking the nutrition labels when buying packaged food, to ensure it has not been exposed to gluten.
Condiments and Spices
Honey, jelly, corn syrup and maple syrup are all gluten-free, as are salt and most pure spices. Items used in baking such as cocoa, vanilla extract and sugar are also safe. Condiments like mustard, relish, horseradish, ketchup and steak sauce typically do not have gluten.
Drinks
Unless it is specifically listed as gluten-free, beer contains gluten. Distilled liquors and wines are gluten-free, as are most juices and sports drinks. As previously mentioned milk does not contain gluten, and neither does water.
