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Gluten is a protein found in certain grains, such as wheat, rye and barley.
It helps food maintain its shape by providing elasticity and moisture. It also allows bread to rise and provides a chewy texture (1).
Although gluten is safe for most people, those with conditions like celiac disease or gluten sensitivity should avoid it to prevent adverse health effects (2).
Many foods are made with gluten-containing ingredients, so itâs important that those who are unable to consume it check ingredient labels closely.
Here is a list of 54 gluten-free foods.
A select few whole grains contain gluten, while the rest are naturally gluten-free.
Itâs important to double-check food labels when purchasing whole grains. Even gluten-free whole grains can be contaminated with gluten, especially if they are processed in the same facility as gluten-containing foods (3).
For example, oats are often processed in facilities that also process wheat, which can lead to cross-contamination. For this reason, you should confirm that the oats you purchase are certified gluten-free (4).
Gluten-Free Whole Grains
Gluten Free Diet Articles For Weight LossGrains to Avoid
These gluten-containing grains are often used to make products like bread, crackers, pasta, cereals, baked goods and snack foods.
All fresh fruits and vegetables are naturally gluten-free. Flashtool download for pc. Apps not downloading kindle fire video. However, some processed fruits and vegetables may contain gluten, which is sometimes added for flavoring or as a thickener (3).
Gluten-containing ingredients that may be added to processed fruits and vegetables include hydrolyzed wheat protein, modified food starch, malt and maltodextrin.
Fruits and Vegetables to Eat
Although the list below is not comprehensive, it provides some examples of fresh fruits and vegetables that you can enjoy on a gluten-free diet.
Fruits and Vegetables to Double-Check
Many foods contain protein, including animal and plant-based sources. Most are naturally gluten-free (3).
However, gluten-containing ingredients, such as soy sauce, flour and malt vinegar are often used as fillers or flavorings. They may be added to sauces, rubs and marinades that are commonly paired with protein foods.
Gluten-Free Proteins
Proteins to Double-Check
Proteins to Avoid
Most dairy products are naturally gluten-free. However, those that are flavored and contain additives should always be double-checked for gluten (3).
Some common gluten-containing ingredients that may be added to dairy products include thickeners, malt and modified food starch.
Gluten-Free Dairy Products
Dairy Products to Double-Check
Dairy Products to Avoid
Fats and oils are naturally gluten-free. In some cases, additives that contain gluten may be mixed with fats and oils for flavor and thickening.
Gluten-Free Fats and Oils
Fats and Oils to Double-Check
There are several types of gluten-free beverages for you to enjoy.
However, some beverages are mixed with additives that contain gluten as an ingredient. Additionally, some alcoholic beverages are made with malt, barley and other gluten-containing grains and should be avoided on a gluten-free diet (5).
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Gluten-Free Beverages
Note that while these beverages are gluten-free, most of them are best consumed in moderation due to their added sugar and alcohol contents.
Beverages to Double-Check
Beverages to Avoid
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Spices, sauces and condiments often contain gluten but are commonly overlooked.
Although most spices, sauces and condiments are naturally gluten-free, gluten-containing ingredients are sometimes added to them as emulsifiers, stabilizers or flavor enhancers.
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Some common gluten-containing ingredients added to spices, sauces and condiments include modified food starch, maltodextrin, malt and wheat flour.
Gluten-Free Spices, Sauces and Condiments
Spices, Sauces and Condiments to Double-Check
Spices, Sauces and Condiments to AvoidGluten Free Diet Peer Reviewed Articles
Here is a list of ingredients and food additives that may indicate that an item contains gluten.
If you are unsure if a product contains gluten, itâs a good idea to contact the manufacturer to double-check.
If you avoid gluten, there are plenty of foods you can choose from to ensure a well-balanced diet.
Many healthy foods are naturally gluten-free, including fruits, vegetables, fresh meat, fish and poultry, legumes, certain whole grains, dairy products and oils.
Wheat, rye and barley are the major foods that need to be avoided while following a gluten-free diet. Gluten is also commonly added to processed foods, such as canned and boxed items.
Furthermore, some grains, such as oats, may be cross-contaminated with gluten, depending on where they were processed.
Success with a gluten-free diet comes down to double-checking ingredient labels, as gluten is often added to foods that you wouldnât expect. Foods that contain gluten will be labeled as such.
Gluten Free Diet Articles For Kids
Nevertheless, if you focus on eating mostly fresh, whole, gluten-free foods and a minimal amount of processed foods, you will have no problem following a gluten-free diet.
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