List of Gluten Free Foods

When you have celiac disease or gluten intolerance, it can seem as though all your favorite foods are off limits, but the list of gluten free foods is quite long.

Note About this List of Gluten Free Foods

All the food items on this list are gluten free in their natural state. Any food can become “glutenized” if it is cooked with gluten. The safest way to eat on a gluten free diet is to eat unprocessed food. Prepackaged and commercially prepared foods often contain hidden sources of gluten. The easiest way to be sure your food is gluten free is to buy fresh, whole foods and prepare them yourself.

Vegetables

If you love vegetables, you're in luck. Vegetables are naturally free of gluten. The key word here is naturally. Although veggies are gluten free, cooking methods can add gluten. Veggies should not be fried in wheat or other gluten containing flours. Vegetables prepared in sauces must be scrutinized, too, as many sauces include wheat or barley as a thickener or filler. If you eat vegetables away from home, ask questions to determine whether wheat, rye, barley, oats or any of their derivatives have been used. At home, veggies may be boiled, sauteed, steamed, stir fried, or even fried as long as gluten free flour is used. In their natural state, the following vegetables are gluten free:

• Artichokes
• Arugula
• Asparagus
• Avocado
• Beans
• Beets
• Broccoli
• Brussels sprouts
• Cauliflower
• Cabbage
• Carrots
• Celery
• Corn
• Cucumber
• Eggplant
• Garlic
• Green beans
• Kale
• Lettuce
• Mushrooms
• Okra
• Onions
• Parsley
• Peas
• Peppers
• Potatoes
• Pumpkin
• Radish
• Spinach
• Squash
• Sweet potatoes
• Turnips
• Watercress

Fruit

Like veggies, fruits are naturally gluten free. Once again, it is cooking and preserving methods that add gluten, so you must be cautious with cooked fruits. Raw fruits are safe, including:

• Acai
• Apples
• Apricot
• Bananas
• Blackberries
• Blueberries
• Cantaloupe
• Carobs
• Cherry
• Cranberries
• Currants
• Dates
• Figs
• Grapes
• Guavas
• Honeydew melons
• Kiwis
• Kumquat
• Lemons
• Limes
• Mandarin
• Mangoes
• Oranges
• Papaya
• Passion fruits
• Peaches
• Pears
• Pineapples
• Plantains
• Plums
• Persimmons
• Quince
• Raspberries
• Strawberries
• Tamarind
• Tangerines
• Watermelons

Meat and Poultry

Meat and poultry are also naturally gluten free. Avoid breaded or fried meat, unless you know gluten free flour was used. Even with grilled or broiled meat or poultry, you must be sure it wasn't cooked on the same surface or in the same oil use to cook the breaded items. Most commercially prepared gravy contains gluten. At home, you may grill, broil, stir fry, or roast your meat. If you make your own batter or gravy, use gluten free flour. As long as cooking methods or accompanying ingredients do not contain gluten, the following are safe:

• Beef
• Buffalo
• Chicken
• Duck
• Goat
• Goose
• Lamb
• Pork
• Rabbit
• Turkey
• Quail
• Veal
• Venison

Dairy and Eggs

Eggs are gluten free, as are most dairy products. When following a gluten-free diet, you can safely consume:

• Butter (check for gluten containing additives)
• Cheese (except for blue cheese)
• Eggs
• Milk
• Yogurt (plain, unflavored)

Grains and Flours

When it comes to gluten, grains are the tricky part. You already know that bread, flour, tortillas, pasta, and other products made from wheat, barley, rye, and oats are off limits. You can, however, eat starchy goodies made from the following grains and flours:

• Almond flour
• Amaranth
• Arrowroot
• Bean flour
• Besan
• Brown rice
• Brown rice flour
• Buckwheat
• Cassava
• Corn flour
• Corn meal
• Corn starch
• Cottonseed
• Dal
• Flaxseed
• Job’s tears
• Manioc
• Millet
• Milo
• Pea flour
• Polenta
• Potato flour
• Quinoa
• Rice
• Rice flour
• Sago
• Soy flour
• Tapioca flour
• Taro flour
• Tef
• Yucca

Gluten Free Prepared Foods and Mixes

Just because you have to avoid gluten doesn’t mean you can’t have the occasional prepared or processed food. You can even eat bread, crackers, and pasta! As awareness about celiac disease and gluten issues grows, more and more companies are creating specialty gluten-free items. Here is a list of companies offering gluten free foods:

• 1-2-3 Gluten-Free
• Authentic Foods
• Barkat
• Cause You’re Special
• Chebe
• Cravings Place
• Deboles
• Don Pancho
• Dr. Schar
• Ener-G
• Glutano
• Gluten-Free Pantry
• Glutino
• La Tortilla Factory
• Pamela’s
• Perky's Natural Foods
• Rustic Crust
• Yummy Earth

Please note that some companies manufacture both gluten free and “regular” food items, so you still need to check labels, visit the company’s website, or call the company. Some mainstream companies, such as Hormel and Kroger, also publish lists of their products that are gluten free.

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