A gluten-free diet involves excluding foods that contain gluten. Gluten is a protein found in grains like wheat, barley and rye. For people with celiac disease or gluten sensitivity, eating gluten can cause adverse health effects.
Many healthy and nutritious foods are naturally gluten-free. However, gluten-free substitutes like gluten-free bread, pasta and crackers are also available.
This article provides a detailed overview of what you can and cannot eat on a gluten-free diet.
What is gluten?
Gluten is a family of proteins found in grains like wheat, spelt, rye and barley. The two main proteins in gluten are glutenin and gliadin.
When flour is mixed with water, gluten proteins form a sticky network that has a glue-like consistency. This glue-like property allows bread dough to rise and keeps baked goods from crumbling apart.
However, some people’s bodies recognize gluten as an invader and launch an immune response. Over time, this reaction causes inflammation and damage to the small intestine.
Celiac disease is an autoimmune disorder that affects around 1% of people. People with celiac disease experience adverse health effects when they eat gluten.
Gluten sensitivity or intolerance is different than celiac disease. It does not involve the immune system. However, gluten-sensitive people may experience symptoms like bloating, diarrhea and abdominal pain after eating gluten.
The treatment for both conditions is lifelong adherence to a strict gluten-free diet.
Naturally Gluten-Free Foods
Many healthy foods are naturally gluten-free:
Meats, Poultry and Eggs
- Beef
- Chicken
- Eggs
- Fish
- Lamb
- Pork
- Turkey
Dairy Products
- Butter
- Cheese
- Milk
- Plain yogurt
Fruits and Vegetables
- Apples
- Bananas
- Bell peppers
- Carrots
- Cauliflower
- Cucumbers
- Grapes
- Onions
- Oranges
- Potatoes
- Tomatoes
Beans, Legumes and Nuts
- Almonds
- Black beans
- Cashews
- Chickpeas
- Lentils
- Peanuts
Fats and Oils
- Butter
- Coconut oil
- Olive oil
Herbs, Spices and Condiments
- Black pepper
- Salt
- Oregano
- Parsley
- Vanilla extract
Beverages
- Coffee
- Tea
- Water
- Wine
Gluten-Free Substitutes
Gluten-free alternatives to common gluten-containing foods like bread, pasta and crackers are widely available.
While gluten-free bread and pasta taste different than wheat-based varieties, many gluten-free baked goods and pastas are still tasty.
Look for gluten-free brands of common foods like:
- Bread
- Pasta
- Pizza crust
- Crackers
- Cookies
- Muffins
- Cakes
However, keep in mind that just because a food product says it’s gluten-free doesn’t mean it’s healthy. Some gluten-free foods are still high in calories, salt, sugar and fat.
Foods to Avoid on a Gluten-Free Diet
Avoid all foods and drinks containing wheat, rye, barley and triticale. Foods containing these grains cannot be part of a gluten-free diet.
Also steer clear of oats, as they may be contaminated with grains containing gluten. However, some people who are sensitive to gluten can tolerate oats that are certified gluten-free.
Avoid foods containing malt or malt flavoring, beer and lager. Other alcoholic beverages like wine, brandy, rum and vodka are made from gluten-free ingredients and can be consumed on a gluten-free diet in limited amounts.
Here are some foods that contain gluten that should be avoided:
Breads and Baked Goods
- Bagels
- Biscuits
- Buns
- Cakes
- Cookies
- Croissants
- Muffins
- Pastries
- Pies
- Pizza crust
- Rolls
Pasta
- Noodles
- Spaghetti
- Lasagna sheets
- Ravioli
Cereals
- Barley
- Rye
- Triticale
- Wheat bran
- Wheat germ
Snack Foods
- Crackers
- Granola bars
- Pretzels
- Chips/crisps
Thickening Agents
- Roux
- Sauces
- Gravies
- Stock cubes
Alcoholic Beverages
- Beers
- Ales
- Lagers
- Malted beverages
Other
- Breading and coating mixes
- Broth and stock cubes
- Candies
- Coffee substitutes
- Communion wafers
- Imitation meats
- Licorice
- Processed luncheon meats
- Salad dressings
- Seasoned rice mixes
- Self-basting poultry
- Soups
- Soy sauce
- Vegetables in sauce
Always check the label on processed foods to see if they contain wheat, rye, barley or triticale. If in doubt, don’t eat it.
Tips for Following a Gluten-Free Diet
Following are some tips to help you adhere to a gluten-free diet:
- Read food labels carefully. Watch out for hidden sources of gluten like malt vinegar, beer-battered foods, soy sauce and salad dressings.
- Purchase gluten-free alternatives like bread, pasta and crackers, if desired.
- Find gluten-free recipes and learn to modify family favorites to make them gluten-free.
- Cook more dishes at home so you have better control over what ingredients are used.
- When eating out, ask about how dishes are prepared and what ingredients they contain.
- When in doubt, don’t eat the food. It’s better to be safe than sorry.
Gluten-Free Grains
While wheat, spelt, rye and barley must be avoided, some naturally gluten-free grains can still be included in your diet.
Safe grains include:
- Amaranth
- Buckwheat
- Corn
- Millet
- Quinoa
- Rice
- Sorghum
- Teff
These gluten-free grains can be used as substitutes for wheat and barley in recipes and cooking. For example, try making rice bread or muffins with buckwheat and millet flour.
Some people still react poorly to gluten-free whole grains. If you continue to experience symptoms, try eliminating grains altogether and focus on naturally low-carb veggies, protein foods, healthy fats and fruit.
Frequently Asked Questions
Is corn gluten-free?
Yes, corn does not contain gluten and is safe for people with celiac disease or gluten sensitivity.
However, corn flour and other corn-based ingredients may be contaminated with gluten, especially in facilities that also process wheat.
Look for brands that are certified gluten-free if you are highly sensitive to gluten.
Are potatoes gluten-free?
Yes, plain potatoes are naturally gluten-free. However, many processed potato products may contain gluten.
Mashed potatoes can have fillers that contain gluten. Pre-made roasted potatoes may be tossed in flour to crisp them up. Potato chips may be cross-contaminated with gluten.
Plain potatoes, like russet or red potatoes, are always gluten-free.
Is rice gluten-free?
Yes, all types of plain rice are gluten-free. This includes white, brown, black, red and wild rice, along with less common varieties like basmati.
However, seasonings and flavorings added to rice mixes may contain gluten. Be sure to check the label.
Are beans and legumes gluten-free?
Yes, all beans and legumes are naturally gluten-free, including:
- Black beans
- Garbanzo beans (chickpeas)
- Kidney beans
- Lentils
- Navy beans
- Pinto beans
- Soybeans
Canned beans and legumes tend to be very safe, since they contain few ingredients beyond the beans themselves.
Can you eat quinoa on a gluten-free diet?
Yes, quinoa is gluten-free and is a nutritious substitute for wheat and other gluten-containing grains.
Some people have concerns about cross-contamination of quinoa with gluten. However, studies show that modern commercial processing techniques have essentially eliminated this risk.
Unless you have celiac disease and are extremely sensitive, quinoa is totally fine to eat on a gluten-free diet. It provides fiber, protein and important nutrients.
Are nuts and seeds gluten-free?
Plain nuts and seeds are naturally gluten-free and usually well-suited to a gluten-free diet.
However, nuts and seeds are often processed in facilities that handle wheat, putting them at risk of cross-contamination. If you are extremely sensitive to gluten, stick to raw nuts and seeds or find brands that are certified gluten-free.
Can you eat gluten-free oats?
Oats do not naturally contain gluten. However, they are often contaminated with gluten-containing grains.
Many people with gluten intolerance can tolerate certified gluten-free oats. But people with celiac disease should avoid all oats, unless they are labelled gluten-free.
What about dairy and eggs?
Plain milk, plain yogurt, cheeses, eggs and butter are naturally gluten-free.
Watch out for dairy- and egg-containing products with added gluten like breadcrumbs, croutons, noodles, batter or pre-made sauces.
Can you drink alcohol on a gluten-free diet?
Beers, ales, lagers and malt beverages are made from gluten-containing grains and should be avoided. However, distilled alcoholic beverages like vodka, gin, rum and whiskey are gluten-free and can be enjoyed in moderation.
Wine is most often gluten-free too. However, some wine coolers and flavored wines may contain added barley malt.
The Bottom Line
A gluten-free diet excludes wheat, barley, rye and sometimes oats. Plenty of nutritious foods like meat, dairy, beans, legumes, fruits, vegetables, fats and gluten-free grains like rice and quinoa can be enjoyed.
Processed gluten-free alternatives like bread, pasta and crackers are also available for people who like to include these foods. Reading labels is essential to identify potential sources of hidden gluten.
With some creativity and planning, following a gluten-free diet is totally possible and provides excellent nutrition.
