For those with celiac disease, foods containing gluten can cause an immune system reaction that damages the small intestine and difficulty absorbing nutrients in other foods. Those with celiac disease and others who are gluten-sensitive can cope through avoiding gluten-containing foods and enjoy a healthy diet free of those that contain gluten. Found in foods containing wheat, rye, barley or other grains, gluten is a staple in many foods and is difficult to avoid, as many foods may contain at least trace amounts.
Grain-Type Foods
While grains such as wheat, rye and barley contain gluten, there are grain substitutes that do not. These include arrowroot, buckwheat, millet, amaranth, flax and quinoa. While each has its own distinct flavor, each is a common substitute to gluten-containing grains and is gluten-free as grown. However, these foods can have grain added to them in the manufacturing process, meaning it is vital to look for labeling such as "a gluten-free food" to ensure the food is safe for consumption.
Other foods that fall into this category include corn, potatoes, rice, soybeans and tapioca, all of which are gluten-free foods. The starches of some of these foods, such as potatoes, rice and corn often are used as substitutes for flour.
Fruits and Vegetables
Providing no additives have been incorporated, fruits and vegetables do not contain gluten. Therefore, healthy foods such as apples, oranges, lemons, limes, grapes, broccoli, green beans, squash, peas, soybeans asparagus and legumes are safe for consumption. These can be consumed fresh, frozen, canned or juiced, such as jams and jellies.
Meat/High-Protein Products
Gluten-free foods high in protein include poultry, fish, shellfish, eggs, nuts and tofu. However, you should be careful these foods are not cooked with grains, such as breadcrumbs or wheat.
Dairy and Drinks
Dairy products, such as milk, plain yogurt, cottage cheese and cheeses are all part of a gluten-free diet. Drinks include pure coffee, teas and carbonated beverages. Certain alcohols, such as vodka, gin, wine or rum are gluten-free as well.
