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Gluten-Free Food List

Fruits and vegetables are gluten-free. Photo from Wikimedia Commons.

Wheat is a wonderfully nutritious whole grain. But, if you have Celiac disease or a sensitivity to gluten, eating certain grains -- including wheat -- can make you extremely sick. Gluten is a protein found in wheat, barley, rye and triticale. Some oats are also tainted with gluten, because oats are often processed in the same facilities at other glutinous grains.

When I learned I had a sensitivity to gluten, I immediately thought of all the things I couldn't eat. Pancakes, bread, salad dressing, ice cream... the list never ended. But, switching to a whole foods diet and eating very little processed foods made it so much easier to be aware of gluten-tainted foods.

If your doctor has recommended a gluten-free diet, here is a list of naturally gluten-free foods to add to your shopping list. And by the way, you can have Celiac disease and eat your cake too. Just make it with rice flour! :)

Gluten-Free Food List:
  • fresh fruits
  • fresh vegetables
  • nuts
  • meat (not covered in breading or sauces)
  • lentils
  • beans (navy, kidney, pinto, black...all of them!)
  • minimally processed milk and cheese
  • eggs
  • corn and hominy
  • peanuts
  • potatoes
  • seeds
  • rice (jasmine, brown, white...all of them!)
  • olive oil
  • apple cider vinegar
  • agave syrup
See, there really are many, many foods you can still enjoy. This list is not exhaustive, and just what I could think of off the top of my head. Speak with your doctor about any specific food concerns you have while eating gluten-free.

Here are some gluten-free ideas for Easter brunch, or a special weekend dessert!
5 Naturally Gluten-Free Desserts
Gluten-Free Easter Brunch Ideas

Do you have a favorite gluten-free snack? I'm always looking for new healthy afternoon snacks to munch on while I write. Please share your snack ideas in the comments below!

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

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24 comments:

  1. Tracy MooreApril 7, 2012 at 9:00 AM

    I worked with a lady who was extremely gluten sensitive and it was really difficult for her during office parties, because no one brought things which she could eat. I did research and found that one of my favorite snacks was gluten free, so I made a big batch and brought it in. Carefully selected corn chips (to make sure that they were not produced on the same line as gluten products), a container of my homemade hummus, and some veggies. She was a happy camper! :)

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    1. AnonymousOctober 4, 2012 at 2:37 PM

      I am going to give the gluton and sugar free diet (hate that word) a try. Already I eat very little if any dairy (like yogurt once in awhile) and we mostly eat vegetarian...have taken most of the sugar out...I hope it helps.

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  2. Whole Foods LivingApril 7, 2012 at 9:44 AM

    How thoughtful of you! That's wonderful! Yes, hummus is a great snack and so versatile! Sometimes I like it with garlic and lemon, sometimes roasted red pepper hits the spot! Thanks for stopping by! ~Angela

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  3. JenApril 7, 2012 at 11:00 AM

    What a great blog, love this subject! So many people are switching to gluten free and feeling healthier i'm hearing this more and more. I've been considering looking into it myself.
    I love carbs {pasta and breads} but they make me feel bad- low energy, bloated i get inflammation in my joints occasionally and i suspect my diet as the cause- the more I eat the more I crave. Any thoughts?

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  4. Whole Foods LivingApril 7, 2012 at 11:13 AM

    If you think you might be sensitive to gluten, there are two tests. One is a simple blood test. The other is an intestinal biopsy to see how much damage is in your small intestine from eating gluten. If you don't have an actual allergy or sensitivity to gluten, I wouldn't go gluten-free. It's very expensive, hard to explain when you're a house guest and tough to eat at restaurants.

    Before heading to the doctor, I would simply overhaul your diet. Are you getting enough fresh fruits and veggies each day? I know a lot of people that don't eat any fresh produce in a day! Try cutting back on your carbs, processed/packaged foods and up your vitamin intake, then see how you feel. And don't forget to talk with a nutritionist or doctor! My ideas come from experience, not formal training. But after I cut out processed foods, my energy increased a lot and joint pain from RA lessened!! Good luck! :)
    ~ Angela, Whole Foods Living, http://www.wholefoodsliving.blogspot.com/

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    1. Whole Foods LivingApril 7, 2012 at 11:15 AM

      PS: You should check out my article "My Arthritis Diet: Healthy Food Tips for Everyone". It's at http://voices.yahoo.com/my-arthritis-diet-healthy-food-tips-10200803.html?cat=5

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    2. JenApril 8, 2012 at 6:25 PM

      thank you so much for all the info,I really appreciate it. I'm going to check out this link now!

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    3. Whole Foods LivingApril 9, 2012 at 5:04 PM

      You're very welcome! Jen, I just read your post about migraines and commented. Going gluten-free has really reduced my number of headaches and migraines! FYI! Good Luck and I hope you're feeling better!

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  5. A Girl and Her eBooksApril 7, 2012 at 11:13 AM

    I find that with any dietary change it's better to focus on the can haves than the cannots. Great post :)

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    1. Whole Foods LivingApril 7, 2012 at 11:16 AM

      Sooooooo, true! At first I was lost with this gluten-free stuff. Now, I feel like I have a million more recipes to try! Plus, experimenting with all these new flours has been fun! Who knew there was flour made from potatoes and tapioca??!! :)

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  6. Jolie du PreApril 7, 2012 at 2:39 PM

    Excellent information for those who require a gluten-free diet!

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  7. Jennifer @ Solo Travel GirlApril 7, 2012 at 6:47 PM

    I've recently discovered how to use lentils in meals, especially sprouted ones and they are delish!

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    1. Whole Foods LivingApril 9, 2012 at 5:05 PM

      Excellent! I haven't ventured into sprouted lentils, but that sounds fabulous! Thanks for the idea! ~ Angela, Whole Foods Living, http://www.wholefoodsliving.blogspot.com/

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  8. BradApril 9, 2012 at 8:30 PM

    Helpful post. Sadly though, the wheat most of us have access to is not very healthy at all, even when we think we're doing ourselves a favor by buying whole wheat. Wheat was one of the first crops to be heavily engineered, and the results have caused havoc on our bodies. Dr Hyman wrote a fantastic post about this just a couple months ago call Three Hidden Ways Wheat Makes You Fat. Certainly changed my outlook on wheat.
    http://www.fooduciary.com/three-hidden-ways-wheat-makes-you-fat/

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    1. Whole Foods LivingApril 9, 2012 at 9:53 PM

      Hi Brad, Thanks for stopping by! Sadly, most crops are genetically engineered now -- wheat included. I checked out that article you posted, and it's very interesting. Gluten (well, wheat in general) does cause immune system and inflammation problems. I am living proof! It makes you wonder what foods are genuinely safe to eat anymore... ~Angela

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  9. Sandhi Sudha plus oilApril 18, 2012 at 7:08 AM

    This is lovely sharing. Gluten free food are available easily. If anybody is having allergy from gluten containing food, then this list is very helpful for them. Thanks for sharing this post.

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  10. JasonJune 7, 2012 at 4:24 PM

    Nice informative blog, thanks for sharing.

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  11. AnonymousApril 13, 2013 at 10:59 AM

    I have Hashimoto's disease and there is a gluten/autoimmune connection in people who have autoimmune diseases. I am thinking about going gluten free but haven't yet. This article helps. Thanks!

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    1. Whole Foods LivingApril 14, 2013 at 4:04 PM

      Thanks for visiting! Yes, you are very correct. I have several autoimmune issues, and gluten-sensitivity is my newest adventure to add to the list. Oh the joy! ~Angela

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  12. AnonymousApril 29, 2013 at 12:16 PM

    Very informative! I am doing some research for my sister who suffers from psoraisis, keratosis polaris and migraine headaches. I recently read that all three of those ailments can be the result of a gluten allergy. My sister eats yogurt often, is yogurt typically gluten free? I saw on your list that minimally processed dairy can be gluten free but I am curious about yogurt as well as cheese? Thank you so much!

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  13. UnknownJuly 7, 2013 at 9:44 PM

    This comment has been removed by a blog administrator.

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