Gluten Free Foods
Healthy and Tasty Gluten Free Foods
While gluten free foods that serve as substitutes for traditional foods are now easy to find, there have always been many foods that are naturally gluten free. Any unprocessed or “plain” foods other than wheat, barley, and rye are typically safe to eat. If it’s just the raw ingredient with nothing added, most foods don’t contain gluten. This means avoiding gluten is easiest for people who have the time and knowledge to cook meals from scratch. Our gluten free recipes are a helpful first step for those looking to adopt a gluten free diet.
Basic Gluten Free Food List
- Dairy (milk, cheese, butter, some brands of sour cream and yogurt)
- Meat (not breaded, self-basting, or processed)
- Beans (legumes including soy, dried beans of all varieties, and peanuts)
- Tree nuts (almonds, cashews, hazelnuts, etc.)
- Grains (corn, rice, quinoa, sorghum, buckwheat)
- Starches (potatoes, tapioca, soy)
- Raw, dried, and frozen fruits
- Raw and frozen vegetables (not canned or in a soup)
- Spices and herbs (as individual ingredients, not blended seasonings)
- Tea and plain, fresh ground coffee (without flavorings)
- Sugar, honey, agave nectar
- Wine and distilled spirits
Gluten Free Snacks
Any of the following make good snacks for a celiac diet: fruit, nuts, cheese, yogurt (without gluten as a thickener), peanut butter, plain popcorn, potato chips (without malt vinegar), or vegetable sticks. Besides choosing the foods on the list above, the best way to be certain a snack is gluten free is by checking the label for ingredients and additives, and by sticking with brands that are clearly labelled as gluten free. There are even granola bars and cookies that are okay to eat.
Gluten Free Cereal Options
Both hot and cold breakfast cereals are available in gluten free varieties. For example, Chex makes a number of corn and rice cereals that don’t contain gluten. Hot cereals such as grits, cream of buckwheat, brown rice farina, and gluten free oats are usually safe.
What Does a Day of Eating Gluten Free Food Look Like?
Although a wide variety of foods are restricted on a gluten free diet, there are still plenty of options for eating well. A sample meal plan for a day (along with a couple of gluten free snacks) might be:
- Omelet with cheese, mushrooms, and peppers
- A slice of gluten-free toast
- A glass of milk
- Spinach salad with tomatoes, chicken breast, avocado, and gluten-free dressing
- Sliced apple
- Grilled salmon with vegetables (zucchini, onion, and bell pepper)
- Steamed broccoli or snow peas
- Brown rice or quinoa with gluten free spices
- Gluten free Greek yogurt with pineapple
Going Gluten Free Has Benefits
For celiac disease sufferers in particular, “cheating” once in a while can be enough to keep the intestinal lining from healing fully. The only way to restore and maintain optimal health is by making a lifelong commitment to avoiding gluten. That’s not necessarily bad news. Besides reducing or eliminating health problems associated with celiac disease, getting rid of gluten can be a good opportunity to introduce many new, interesting, and tasty foods. In addition, some people find that eliminating sources of gluten can improve their overall eating habits. For example, they find themselves eating fewer carbohydrates overall since many junk foods are now on the “banned” food list.