Gluten Free Foods: What To Eat and What to Avoid

List of Gluten Free Foods

Being on a diet isn’t easy, especially when going on a gluten-free diet, which can be confusing and daunting, which is why I’ve put together this list of gluten free foods to help people out there who are confused about what to eat, and to make the best decisions possible when shopping while on the diet.

We tried to keep everything as simple and as comprehensive as possible, but please, if we have forgotten anything on this list of gluten free foods, let us know, just shoot us an email.

We hope you find our gluten free foods section informative.

Seafood

gluten free food list fish and seafood

Nature provides us with everything we need, especially sources that are grown organically and in this case, the sea. We can’t mention this enough, avoid all seafood that is cultivated in farms and fed food that contains wheat.

Your best choice when it comes to seafood is to choose anything preferably caught fresh and from the wild such as:

  1. Salmon
  2. Trout
  3. Haddock
  4. Shrimp
  5. Catfish
  6. Halibut
  7. Mackerel
  8. Mahi-mahi
  9. Snapper
  10. Tuna
  11. Cod
  12. Flounder
  13. Sole
  14. Bass
  15. Turbot
  16. Walleye
  17. Flatfish
  18. Grouper
  19. Mackerel
  20. Anchovy
  21. Herring

 

Meat and poultry

As far as meat and poultry go, there aren’t a lot of limitations.

You can eat the following that does not contain a sauce or marinade that contains gluten, try to choose free-range and grass fed:

  1. Chicken
  2. Turkey
  3. Duck
  4. Quail
  5. Goose
  6. Deer
  7. Moose
  8. Beef
  9. Veal
  10. Goat
  11. Lamb
  12. Eggs (pastured/omega-3 enriched eggs)

gluten-free-food-list-meat-poultry

 

 

 

 

 

 

Vegetables and legumes

On a gluten-free diet, try to go after vegetables and legumes that are fresh, and opt for organic as there are fewer pesticide residues, but it is entirely optional since studies show that both non-organic and organic vegetables contain the same nutritional values.

You need to eat vegetables every single day because there is no better food group that matches our daily human needs, not legumes, grains, seafood, poultry, meat and even fruits cannot match up to it’s potential.

Below are some options for you to include in your cooking arsenal, although there are many other vegetables and legumes that you can add, whether frozen or canned will depend on your choice.

Vegetables Legumes
Celery Alfalfa
Microgreens Winged bean
Watercress Lima bean
Onions Clover
Leeks Beans (All forms of plain beans)
Kohlrabi Peas
Scallion (Green onions) Lentil
Beets (Beetroot) Green Beans
Cauliflower Soybeans
Broccoli Pinto Beans
Asparagus Garbanzo Beans
Cucumber Lespedeza
Cabbage Licorice
Brussels sprouts Peanuts
Artichokes Chickpeas
Okra Fava beans
Swiss Chard Field Pea
Asparagus Frijole Negro
Spinach Mexican Black Bean
Kale Mung Bean
Brussels sprouts Pinto Bean
Collard Greens Red Bean
Potatoes
 Eggplant
Carrots
Lettuce
Rutabaga
Bok Choy
All root vegetables

Grains, Nuts and Seeds

The goal here is to go after plain nuts, seeds, and especially grains, not roasted or flavored. Do not buy from bulk bins due to the high possibility of cross-contamination from other food sources that contains gluten.

As far as grains, seeds and nut go, not all are naturally gluten-free so watch out and do your research for the ones that are not listed below and even then, careful with cross-contact.

If you’re unsure whether or not they are gluten-free, call the company or ask the seller to verify.

Grains (Read below) Nuts Seeds
Quinoa Brazil Nuts Chia seeds
Amaranth Chestnuts Flax Seeds
Buckwheat (It’s gluten-free) Macadamia Nuts Hemp Seeds
Corn Hazelnuts Pumpkin Seeds
Millet Pine Nuts Sesame Seeds
Oats (Read below) Walnuts Sunflower Seeds
Rice (Brown or white)
Sorghum
Teff

Be extra careful with oats, they are frequently contaminated with wheat, especially due to cross-contact during processing.

Check the labels to identify if the grains is, in fact, gluten-free as there have been researches proving that many naturally gluten-free grains can quite often contain gluten due to cross-contact with other grains, either through harvesting or processing.

Bread and flour

gluten-free-breadBread are all out of options unless they’re specifically gluten-free made.

Wheat flour is used mostly used for bread making, but also from rye, barley, and other gluten-containing grains.

It’s hard to find gluten-free bread at your local market; you’re better off baking it yourself or buying it online.

There are gluten-free bread mix to buy online as well to make your life easier.

For flour, you can either ground it yourself from all the gluten-free grains, nuts and even seeds or you can buy online just as you would the bread or the mix.

Below are the safe gluten-free bread and flour list that you can get yourself without worries.

Flours Bread/Bread Mix
Bob’s Red Mill Quinoa Flour New Grains White Sandwich Bread
Bob’s Red Mill Arrowroot Flour New Grains Cinnamon Raisin Bread
Bob’s Red Mill Amaranth Flour Pamela’s Products Gluten Free Bread Mix
Bob’s Red Mill Whole Grain Brown Rice Flour
Bob’s Red Mill Organic Buckwheat Flour
Gerbs Chia Seed Powder

I choose Bob’s Red Mill since they’re well known, but keep in mind that there are many other suppliers out there that are just as good and trustworthy.

Fruits

gluten-free-food-list-fruitsAll plain fruits are naturally gluten-free, so you can chow down your favorite fruits without worries.

Opt for fresh fruits, and avoid canned or fruits in containers.

Most often, canned and fruits on containers are gluten-free but are subjected to gluten contamination from other food sources, especially from markets that cut them up in the deli section.

It’s best to stick to plain fruits, but if you buy canned fruits for its ease or whatever reason, make sure to only purchase from suppliers that are safe.

  1. Bananas
  2. Apples
  3. Oranges
  4. Grapefruit
  5. Pears
  6. Peaches
  7. Nectarines
  8. Plums
  9. Pomegranates
  10. Pineapple
  11. Cantaloupe
  12. Cherries
  13. Apricot
  14. Watermelon
  15. Honeydew
  16. Kiwi
  17. Lemon
  18. Lime
  19. Lychee
  20. Mango
  21. Tangerine
  22. Coconut
  23. Figs
  24. Dates
  25. Olives
  26. Passion fruit
  27. Persimmon
  28. Berries
  29. Papaya
  30. Grapes

Dairy Products

Milk whether whole, lactose-free or low-fat and general dairy products such as cheese and yogurt are naturally gluten-free, the issues come when they have gluten-containing ingredients, so it’s imperative to read the labels when it comes to dairy and gluten.

Go for organic dairy products.

Another thing is, like fruits, vegetables and many others that are naturally gluten-free, most will be not be labeled as “gluten-free”.

Another interesting point is that there is clinical research showing that high levels of Gliadin, a protein component from Gluten passes through to a mother’s breast-milk. If your baby has a gluten intolerance, then it can cause some problems. [1][2]

When it comes to cheese products, in most cases they’re gluten-free, but you must be extra careful with the ones that contain certain preservatives (processed cheese), and ingredients like spices that may have gluten, you will have to read the labels.

Here is a list of some gluten-free milk that you can enjoy.

Milk Products
Unflavored Plain Milk
Silk Vanilla Soymilk
Silk Almond Milk
ZenSoy
Almond Breeze Almond Milk
Pacific Natural Foods Soy Milk
Soy Dream
Almond Dream Almond Milk

Beverages and Drinks

gluten-free-beverages-drinks-alcohol-food-listMany beverages are gluten-free, such as sports drinks, sodas, and juices from plain fruits.

As far as fruit juices, as long as they’re made from 100% fruit then it should be safe. The problem begins with “juice drinks”, which normally contains many added ingredients (which can contain gluten) and just a small percentage of the actual fruit juice.

The list below will guide you into what beverages are safe to drink.

I’ll be aiming for the most popular. If I’m missing any that you think should be included in the list, please don’t hesitate to contact me.

Bottled Juices Sodas (Read below) Sports/Energy Alcohol Tea
Fruit Juices Barq’s root beer Powerade Rum Green Tea
SoBe Pepsi Gatorade Vodka Unsweetened Iced Tea
Capri-Sun 7UP Tequila Snapple Tea
FUZE Sprite 5 Hour Energy Wine Lipton Tea
IZZE Sunkist Monster Energy Arizona Iced Tea
Dole Juice Mountain Dew Red Bull Iced Tea
Mott’s Juice Fanta Rockstar Energy
Sunny D Dr. Pepper AMP Energy
Snapple Juice Coke/Coca-Cola HiBall Energy
Welch’s Juice Sierra Mist
Kool Aid Mug Root Beer
V8 Juice A&W Root Beer
Tropicana

Bad news for beer drinkers on a gluten-free diet. Just about all beers are off limits as they’re made with barley, hops, and ingredients that aren’t gluten-free.

Even beer that has been processed to remove gluten from barley are not gluten-free, there has been a huge problem when it comes to this matter. Some beer companies state that they’re able to produce beers that contain less than 6 ppm.

When it comes to alcoholic beverages, you can enjoy all distilled alcohol as the gluten is removed during the distillation process. Just be careful of added ingredients after distillation, as it will no longer be gluten-free, but this does not happen often.

All the sodas listed above are considered to be gluten-free up to 20ppm.

Spices and oils

gluten-free-food-list-spices

Pure spices and herbs do not contain gluten, although gluten-containing agents can be added with wheat starch and flour, not only that they are prone to cross-contamination during package processing.

Spices, in general, are pretty easy to spot if they aren’t gluten-free, but to make things easier, all pure and plain spices that are not mixed with other ingredients are gluten-free (so you’re safe with other spices that aren’t included in this list). Once mixed during processing, it is now called what we know as seasoning, which quite often does contain gluten.

A few of the known gluten-free safe spices and cooking oils are listed below.

Spices Cooking Oils
Aloha Spice Company Olive Oil (Pure olives)
Spicy Gourmet Canola Oil
Tsp Spices Soybean Oil
Spicely Organic Spices Vegetable oil
Cumin Coconut Oil
Oregano Sunflower Oil
Sea salt Peanut oil
Parsley
Black Pepper
Rosemary
Cinnamon
Basil
Cilantro
Tumeric
Thyme
Caraway

Precautions

As you can see, being on a gluten-free diet is not as easy, one must be worried about every little thing they eat. I’ve put a list of things to watch out for.

  1. Read the labels. It’s crucial to always check the package that you’re buying for extra ingredients that might contain gluten.
  2. Always check for the gluten-free label. In August of 2013, the FDA regularized the gluten-free label to assure that the product is safe to consume. Manufacturers are accountable and must comply with all requirements of the regulation.
  3. Eating out. Eating out can be limiting, but not impossible. If possible, check with the chef for gluten-free options in case they don’t offer any in their menu.
  4. Medicine/Medications. Although not food, but certain medications will contain gluten so double check before purchasing.

When done right, living the gluten-free lifestyle doesn’t have to be very hard, or restrictive, but it can be fun and delicious. Again, if you believe something is missing in the gluten free food list, don’t hesitate to contact us.

Remember always to seek the healthiest food, because we are what we eat.

P.S. Take a look at Accelerated Weight Loss, our 28-day gluten-free program. It has the essential tools to help you reset your body, lose weight and start feeling great.