If you’ve been diagnosed with gluten intolerance or celiac disease, your primary treatment option is to follow a strict gluten free diet. The best way to get started on the path to optimal health is to create a complete list of gluten free foods to use as a reference as you begin to plan your new menus. In this article we’ll help you get off to the right start by providing a free list of gluten free foods. By the end of this article you’ll have the great beginnings of a shopping list that you can use as you begin your gluten free journey.
What is Gluten Free Food?
The short and sweet answer is that gluten free food is anything that does not contain gluten. The longer answer is that it means a couple of things. When you see packages in the grocery store labeled gluten free, it is likely an item that would normally contain gluten – like bread for example. However, not all foods that are gluten free need to be labeled. There are hundreds of naturally gluten free foods available. Read on to learn more.
- Fruits – Apples, oranges, pears, grapes, bananas, cherries, plums, blueberries, strawberries, blackberries, figs, dates, watermelon, cantaloupe, honeydew, and any other non-processed fruit.
- Vegetables – Artichokes, beans, broccoli, cauliflower, lettuce, onion, peppers, mushrooms, squash, potatoes, corn, peas, carrots and any other naturally grown vegetables.
- Grains and Flours – Rice, corn, amaranth, sorghum flour, tapioca flour, cornstarch, cornmeal, and teff flour. Cooking quinoa is also a great choice.
- Meats – Chicken, beef, pork, fish, lamb and all other non-processed meats are gluten free.
- Dairy – Milk, cream, butter, eggs all are gluten free. Most cheeses are also gluten free, but be careful when purchasing processed cheeses as they may contain hidden gluten.
- Oils – Olive oil, canola oil, vegetable oil, corn oils – all are gluten free.
- Nuts – Almonds, walnuts, hazelnuts, peanuts, pecans, pistachios, brazil nuts – all these and all other nuts are naturally gluten free.
- Legumes – Kidney beans, pinto beans, lentils, soybeans and all other legumes are gluten free.
- Sugars – Cane sugar, honey, molasses, maple syrup are all gluten free. You can even find gluten free candy.
In addition to all the foods listed above, many grocery stores have a health food or natural food section that will contain a variety of safe foods such as gluten free bread, gluten free cookies, gluten free pasta and other foods traditionally made with gluten containing flour.
When you change your lifestyle the most important thing is attitude! When you take a look at the huge list of gluten free foods above, you can see that the vast majority of food is still on the table. Foods containing gluten (wheat, rye, barley and oats – except gluten free oats) are relatively few and there are replacement flours available. Use the list above to create your gluten free foods list and start on the path to a healthier diet program.