Gluten Free Diet Guidelines

Gluten is a family of proteins that’s found in certain grains. Eating it causes harmful effects in people with celiac disease, non-celiac gluten sensitivity (NCGS), gluten ataxia, and wheat allergies so they need to avoid foods containing gluten.

Completely avoiding gluten can be challenging, as it’s found in many common foods and beverages. The best way to completely avoid it is to eat whole, single-ingredient foods or carefully check the ingredients labels of food products.

Gluten-Free Foods

The following items are naturally gluten-free:
  • Meat, fish, and poultry: all types, except battered or coated meats
  • Eggs: whole eggs, egg whites, egg yolks
  • Dairy: unflavored dairy products, including, plain milk, yogurt, and cheese
  • Fruits: berries, melons, pineapples, bananas, oranges, pears, peaches, etc.
  • Vegetables: broccoli, tomatoes, onions, peppers, mushrooms, asparagus, carrots, potatoes, etc.
  • Grains: quinoa, rice, buckwheat, tapioca, sorghum, corn, millet, amaranth, arrowroot, teff, oats (if they’re labeled gluten-free)
  • Starches and flours: potato flour, cornstarch, corn flour, chickpea flour, soy flour, almond meal or flour, coconut flour, tapioca flour
  • Nuts and seeds: almonds, walnuts, pistachios, cashews, hemp seeds, chia seeds, flaxseeds, etc.
  • Spreads and oils: vegetable oils, olive oil, coconut oil, butter, margarine, etc.
  • Herbs and spices: black pepper, turmeric, oregano, thyme, rosemary, parsley, cilantro, etc.
  • Beverages: most beverages, except for beer (unless it’s labeled gluten-free)

Foods Containing Gluten

some items that may have ingredients containing gluten added to them:
  • Bread: all wheat-based bread
  • Pasta: all wheat-based pasta
  • Cereals: most types of cereal, unless they’re labeled gluten-free
  • Baked goods: cakes, cookies, muffins, bread crumbs, pastries
  • Snack foods: candy, muesli bars, crackers, pre-packaged convenience foods, roasted nuts, flavored chips, pretzels
  • Sauces: soy sauce, teriyaki sauce, hoisin sauce, marinades, salad dressings
  • Beverages: beer and some flavored alcoholic beverages
  • Other items: pizza, couscous, broth (unless it’s labeled gluten-free)