The Definitive Gluten Free Food List

The Definitive Gluten Free Foods List

For many people, gluten free foods are a necessity and by no means a trendy diet. In fact, research suggests that gluten-related disorders now affect ten percent of the US population. ¹

This is particularly poignant for those who have celiac disease, as a gluten free diet is currently the only form of treatment that works.²

Going gluten free can feel complicated and a struggle for anyone trying to get to grips with what foods to eat. For most, regular grocery shopping is carried out on autopilot, but now it’s going to seem like a whole new ball game.

The naked truth is that gluten is everywhere and quite often where you least expect it, which can feel confusing and overwhelming. But it’s not all bad news; there are plenty of gluten free foods to ensure you have a well-balanced diet.

Therefore, if you’ve decided to go gluten free but are unsure of what foods are out there, check out this definitive gluten free foods list to get you started on the right track.

#1 Fruits and Vegetables

Top of the healthy chart has got to be fresh fruit and veggies. Not only are they loaded with nutrients but they are naturally gluten free too.

Fresh fruit and vegetables are the best option. It’s recommended to eat two cups of whole fruit and two and a half cups of vegetables daily to ensure your diet is balanced. ³

In most case, tinned or packaged frozen fruits and vegetables will also be gluten free; however, it’s worth noting that sometimes manufacturers add additional ingredients when processing. Therefore, you need to be extra cautious – check the labels to make sure it contains 100% fruit or vegetables.

Cast your eyes down the most popular fruits and vegetables allowed on the gluten free diet:

Fruits

Apples
Apricots
Avocado
Bananas
Blackberries
Blueberries
Clementine
Cherries
Fresh dates
Grapes
Lemons
Limes
Mango
Melon
Oranges
Pears
Pineapple
Pomegranate
Strawberries
Raspberries
Watermelon

Vegetables

Asparagus
Artichoke
Broccoli
Brussels sprouts
Carrot
Cabbage
Cauliflower
Cucumber
Eggplant
Green beans
Kale
Lettuce
Leek
Onions
Pak choy
Fresh parsley
Pepper
Potato
Pumpkin
Radish
Shallots
Spinach
Squash
Sweet potato
Tomato
Water cress
Zucchini

#2 Gluten Free Grains

Going gluten free may lead you to believe grains have to be avoided. However you will be pleasantly surprised to know there are still quite a few that make the gluten free grade.

This is the gluten free foods list of grains you can eat: ⁴

Amaranth
Arrowroot
Buckwheat
Corn
Millet
Brown rice
White rice
Wild rice
Basmati rice
Pilaf rice
Quinoa
Sorghum
Flax
Corn
Chia
Cassava
Tapioca
Teff
Oats (only if certified gluten free)

#3 Legumes

Vegetarians and vegans who are struggling to find gluten free foods will find legumes useful. They are very nutritious, high in fiber and a great source of plant based protein. ⁵

Look down the list of legumes, classed as gluten free:

Adzuki beans
Chickpeas
Red lentils
Green beans
Puy lentils
Yellow lentils
Soy beans (edamame)
Kidney beans
Navy beans
Pinto beans
Dried peas
Black-eyed peas
Split peas
Romano beans
Fava beans
Lima beans

#4 Nuts and Seeds

Nuts and seeds in their plain state can be included on your gluten free foods list, but it’s packaged nuts you need to be conscious of. Any kind that is coated, candied or has a seasoning or flavoring should be left alone unless it specifies “gluten free.”

Here’s the list you can go nuts over:

Almonds
Brazil nut
Chestnut
Coconut
Cashews
Hazelnut
Macadamia
Pecan
Pistachio
Pine nut
Pumpkin seed
Sesame seeds
Sunflower seeds
Walnuts

#5 Gluten Free Dairy Foods

We need calcium to ensure our bones stay healthy and dairy foods is a prime source for our bodies.

If you are going gluten free because of celiac disease, calcium is crucial. One complication of the disease is low bone density which can lead to osteoporosis. ⁶

With milk and yogurt, keep it natural – that means no flavorings and with cheese, stick to real cheeses and not processed varieties.

I’ve also included some milk substitutes for those that are lactose intolerant.

Milk
Plain or natural yogurt
Eggs
Cream
Real cheese (not blue or processed)
Goat’s cheese
Cottage cheese
Butter
Soy milk
Rice milk
Almond milk

#6 Fish and Seafood

The fruits of the sea pave the way for many gluten free options. Remember to opt for au natural without any breaded coatings, batters or sauces.

Look out for these gluten free foods next time you are at the local grocery store:

Anchovy
Clams
Cod
Crab
Haddock
Lobster
Mackerel
Mussels
Oysters
Prawns
Pollock
Salmon
Sardines
Scallops
Shrimp
Tilapia
Tuna

#7 Meat and Poultry

All fresh meat and poultry are deemed gluten free however processed and deli meats are another story. Meats such as sausages and cold cuts could contain ingredients or “extras” with gluten, therefore unless it states “gluten free” steer clear.

Here are the meat and poultry gluten free foods:

Beef
Lamb
Turkey
Chicken
Pork
Venison
Duck
Goose
Quail
Veal
Rabbit
Bison

#9 Cooking Ingredients, Sauces, Oils, Seasonings and Condiments

Gluten free diets work best when making your meals from scratch because you are in control of what’s going into it.

Condiments, bottled sauces, and salad dressings can be tougher to gauge because there is a heightened risk of gluten being used as part of the ingredients. Therefore the safest option is to assume they contain gluten unless stated otherwise.

As a rule, the popular brands of ketchup and mustard are known to be gluten free, however they are not all made using the same recipe, therefore do no assume all are the same.

Plain herbs and pure spices are gluten free, it becomes a problem when they are used as part of seasoning.

Olive oil
Corn oil
Canola oil
Sesame oil
Salt
Ground pepper
Pure Spices
Dried herbs
Mustard
French mustard
Ketchup
Pure honey
Jelly
Apple cider vinegar
White vinegar
Distilled vinegar
Corn starch
Baking soda
Baking powder
Pure cocoa
Ginger
Rice flour
Chickpea flour (gram flour)
Coconut flour
Almond flour
Amaranth flour
Sorghum flour
Buckwheat flour
Millet flour
Quinoa flour
Teff flour
Soy flour
Corn flour/cornmeal
Xantham gum
Vanilla
Vegetable broth

#10 Drinks

Drinks such as water, sodas and 100% fresh fruit juices are safe to consume on a gluten free diet. (Disclaimer: we definitely don’t recommend drinking soda or even fruit juice on a daily basis. But – these beverages ARE gluten free.)

Coffee and tea in their natural form are ok; however if flavored latte is your preference, give them a second look to make sure there isn’t any gluten hiding in there.

Alcoholic beverages are more complicated. If you are scouting for beer, only choose gluten free options. Some varieties of hard liquor originate from grains, whereas others don’t. In spite of this, the distillation process is believed to relinquish any gluten properties.

Water
Soda
Juices (100% fruit)
Sports drinks
Wine
Cider
Distilled liquor
Gluten free beer
Black Tea
Green tea
Coffee (unflavored)

#11 Gluten Free Substitutes

Wheat based items such as pasta, bread, baked items, and most snacks contain gluten. But it doesn’t mean they have to be totally off the menu just because you are on a gluten free diet.

Producers are acknowledging the fact those who need to follow a gluten free diet want alternatives. Gluten free substitutes are becoming widely available using alternative ingredients. This means you can still indulge on occasions.

How do you know it’s gluten free?

In 2013, authorities established standardized regulations to simplify gluten free foods for consumers. Part of the criteria for meeting “gluten free” levels is that it must contain a limit of less than 20 parts per million (ppm). ⁷

This means foods that display “gluten free”, “free of gluten”, “no gluten” or “without gluten” you can eat with confidence:

Most stores either choose to stock them in a health food section or alongside the regular food items. You can expect to find these kinds of substitutes in your gluten free foods search:

Bread
Pasta
Crackers
Pizza
Bagels
Croissants
Waffles
Pretzels
Potato chips
Frozen dinners
Vegetarian burgers
Cereal
Cookies
Muffins
Brownies
Candy
Ice cream
Gum

Summary

I can appreciate the list of gluten free foods is a lengthy one, that’s why I’ve listed some key points for a smarter and easier gluten free shopping trip. Here are three key points to remember:

Keep it natural, and opt for whole foods instead of processed
Always read the labels – never assume it’s gluten free
If you are in any doubt, don’t eat it

Going gluten free may seem like a challenge at first, but once you get into the swing of things it will soon become second nature. When you start to notice the benefits, all the effort will seem worth it.

Sources

This is the gluten free food list. Check out the other installments below:

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The Definitive Gluten Free Food List

The Definitive Gluten Free Foods List