Gluten is a protein found in some cereals, including wheat, rye, and barley. It helps food keep its form, provides elasticity and moisture, and allows the bread to rise and has a chewy consistency.
Although gluten is generally harmless for most people, persons who have celiac disease should avoid it.
Unfortunately, many foods include gluten-containing substances. As a result, if you cannot ingest gluten, you should carefully read ingredient labels or only buy gluten-free products.
This article includes a list of gluten-free foods. It also guides you on what you can and can’t eat.
Whole grains
Some whole grains contain gluten, although the majority are naturally gluten-free.
You should read food labels while purchasing whole grains. While this is the case, you should note that even gluten-free whole grains can become contaminated with gluten. This is common when they are processed in the same facility as other foods containing gluten.
A classic example is oats, which are frequently processed in facilities that also handle wheat. This can often result in cross-contamination. For this reason, you should ensure that the oats you buy are gluten-free.
Safe gluten-free whole grains that you can eat include quinoa, brown rice, wild rice, buckwheat, sorghum, tapioca, millet, amaranth, teff, arrowroot, and gluten-free oats.
Some of the grains you should stay away from include Rye, barley, and triticale.
Proteins
Most fresh, unprocessed plant and animal proteins are naturally gluten-free.
Gluten-containing products, such as soy sauce, flour, and malt vinegar, are commonly employed as fillers or flavorings in processed proteins. These components, for example, can be used in cold cuts, sauces, rubs, and marinades that are frequently served with protein.
Safe gluten-free proteins that you can take include:
- Legumes including beans, lentils, peas, and peanuts.
- Fresh red meat, including beef, hog, lamb, and bison.
- Fresh poultry (chicken and turkey)
- Fresh seafood (fish, scallops, shellfish)
- Unflavored soy products (tofu, tempeh, and edamame)
Proteins to double-check before eating
Processed meats include hot dogs, cold cuts, pepperoni, salami, and bacon, as well as meat substitutes such as vegetarian burgers.
Proteins ground, blended with sauces or seasonings, or ready-to-eat (e.g., in microwaveable TV meals).
Protein bars. You should always read the label and confirm that they are made by a reputable brand such as Built.
Proteins to avoid
Breaded meats, poultry, and fish, as well as proteins mixed with wheat-based soy sauce.
You also should avoid seitan.
Fruits and vegetables
Fresh fruits and vegetables are inherently gluten-free. However, some processed fruits and vegetables may contain gluten, which is occasionally added for flavoring or thickening.
Processed fruits and vegetables may contain gluten-containing substances such as malt, hydrolyzed wheat protein, and modified food starch.
The list below includes some examples of fresh fruits and vegetables that you can eat on a gluten-free diet.
Gluten-free fruits
- Citrus fruits (oranges, grapefruit) and bananas.
- Apples
- Berries.
- Peaches
- Pears
Gluten-free vegetables
You should eat cruciferous veggies like cauliflower and broccoli and greens like spinach, kale, and Swiss chard.
It’s also safe to eat starchy vegetables like potatoes, corn, and squash.
Other vegetables to eat include:
- Bell peppers
- Mushrooms
- Onions
- Carrots and radishes
- Green beans.
Fruits and vegetables to double check before eating
Canned fruits and vegetables. Sometimes, they can be canned with gluten-containing sauces. Fruits and vegetables canned in water or natural juices are typically gluten-free.
Frozen fruits and vegetables. They can sometimes include gluten-containing additives and sauces. In most cases, plain frozen variations are gluten-free.
Dried fruits and vegetables: Some may include gluten components. Plain, unsweetened dried fruits and vegetables are usually gluten-free.
Pre-chopped fruits and vegetables. Sometimes, they may be cross-contaminated with gluten, depending on where they were prepared.
Dairy products
Most dairy products are naturally gluten-free. However, you should be cautious when taking those that are colored and include additives.
Thickeners, malt, and modified food starch are some of the most prevalent gluten-containing components found in dairy products. Before you take the dairy products, always double-check and confirm these products aren’t there.
Gluten-free dairy products you can take
- Cow’s Milk
- Butter, ghee, cheese, and cream.
- Cottage cheese with sour cream.
- Yogurt
Dairy products, you should double-check before consuming
- Flavored milk and yogurts
- Some processed cheese items, including sauces and spreads
- Ice cream may include gluten-containing ingredients.
Dairy products to avoid
- Malted milk drinks.
Beverages
You can enjoy a variety of gluten-free beverages.
While this is the case, you should note that some beverages contain gluten-containing ingredients. You should avoid alcoholic beverages containing malt, barley, or other gluten-containing grains.
Gluten-free drinks
- Water or 100% fruit juice
- Some alcoholic beverages include coffee, tea, wine, hard ciders, and gluten-free beer.
- Some sports drinks, soda, and energy drinks (but always check the label for ingredients)
- Lemonade
As much as these drinks might be gluten-free and safe, you should consume them in moderation due to their additional sugar, caffeine, and alcohol content.
Beverages you should double-check before consuming
You should avoid beverages with added flavorings or mix-ins, including pre-made coffee drinks and mixed drinks.
Distilled liquors like vodka, gin, and whiskey, even if labeled gluten-free, might cause reactions in some individuals owing to processing or storage.
Also, double-check on pre-made smoothies.
Beverages to avoid
Gluten-free beers, ales, and lagers, as well as non-distilled liquors and malt beverages.
Parting shot
These are some of the best gluten-free foods to eat and those to avoid. If you are buying ready-made foods, you should be cautious of the ingredients and additives.
Some of the things you should look out for include:
- Modified food starch and maltodextrin (if manufactured from wheat, it will be indicated on the label)
- Malt-based substances. These include malt vinegar, malt extract, and malt syrup.
- Gluten Stabilizer
- Soy or teriyaki sauce.
- Wheat-based substances include wheat protein and flour, as well as emulsifiers (which will be indicated on the label).
If you’re unsure whether a product includes gluten, contact the manufacturer to double-check.
As a rule of thumb, don’t take something hoping that things will be good. If you don’t want a reaction, always double-check it.
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