Foods To Eat and Avoid on a Gluten-Free Diet

Gluten is a stretchy and sticky protein that allows bread and other grain-based products to take their shape. It’s also a worrisome food ingredient that millions of people look to avoid.

So, what determines if you should adopt a gluten-free diet? And how should you go about doing it? Let’s get some answers from gastroenterologist Claire Jansson-Knodell, MD, and registered dietitian Anna Taylor, RDN, LD.

What is a gluten-free diet?

A gluten-free diet eliminates all food containing gluten, which is found in grains, like wheat, rye, barley and triticale. It’s recommended for people with a few very specific health conditions.

Following this restricted plan can be difficult, given how common gluten is in so many foods. (More on that in a moment.)

“Gluten is in a lot of food, where you really wouldn’t expect to find it,” says Dr. Jansson-Knodell. “To achieve a gluten-free diet, you really have to learn how to read nutrition labels. It can be challenging.”

But it’s also doable.

“A gluten-free diet definitely takes some adjusting to, but it isn’t a sentence to a life without bread, pasta or other foods you love,” adds Taylor. “It’s possible to follow a gluten-free diet and still enjoy many of your favorite foods. It just requires some extra effort and care.”

Who needs to follow a gluten-free diet?

It’s recommended that you follow a gluten-free diet if you have:

• Celiac disease: This condition causes your immune system to attack gluten that reaches your small intestine, which can damage the organ and stop it from working properly.
• Gluten intolerance: People with non-celiac gluten sensitivity (NCGS) may feel better if they avoid or severely limit eating foods with gluten. “If you have a sensitivity, it often comes down to limiting gluten to tolerable amounts,” says Dr. Jansson-Knodell.

If you have a wheat allergy, it’s important to avoid wheat in its various forms — but that doesn’t mean you have to avoid other grains that contain gluten, says Taylor. A wheat-free diet would be less restrictive than a completely gluten-free eating plan.

Gluten-free foods

So, what can you eat on a gluten-free diet? Plenty, as it turns out, says Taylor. You can largely avoid gluten while filling your plate with:

• Meat and fish: All types of beef, poultry and fish should be fair game. But it’s best to avoid battered or breaded meats, given the potential for gluten in the coatings.
• Fruits and vegetables: Fresh or frozen fruits and veggies are naturally gluten-free. Always read labels on processed products, though, as flavorings or additives may include gluten.
• Dairy products: Products such as milk, yogurt and cheese shouldn’t contain gluten. Again, watch for “extras” added to flavored products.
• Eggs: Whether you like your eggs scrambled, poached or over-easy, rest assured, there’s no gluten contained within the egg yolk or whites.
• Nuts and seeds: Natural nuts and seeds don’t contain gluten, but be wary of additives.

Are there things you enjoy eating that are missing from that list? Pizza or pasta, for instance? Or freshly baked bread? In those instances, you can often find specialty gluten-free items to satisfy your tastes.

Any packaged product marketed as “gluten-free,” “without gluten,” “free of gluten” or “no gluten” must contain less than 20 parts per million of gluten — the lowest detectable level in foods — according to the U.S. Food and Drug Administration (FDA)’s safety standards.

“Thanks to the many gluten-free products and recipes readily available today, it’s possible to follow a gluten-free diet and still enjoy many of your favorite foods,” says Taylor.

Are there gluten-free grains?

Grain doesn’t equal gluten, clarifies Taylor. There are plenty of gluten-free grain (or grain-like) options, including:

• Amaranth
• Buckwheat (or kasha)
• Corn
• Millet
• Quinoa
• Rice
• Sorghum
• Teff

Oats are naturally gluten-free, but they’re often grown, processed or stored near wheat — which brings a risk of gluten cross-contamination, warns Taylor. Look for a certified gluten-free label when buying oats.

Foods to avoid on a gluten-free diet

Wheat is the primary source of gluten in most diets, so dodging gluten begins with staying away from wheat-based products. That includes forms of wheat like bulger, semolina, couscous and farro.

But wheat also isn’t the only grain with gluten. Barley, rye and triticale are among other grains to avoid.

Those grains are often ingredients in common foods, such as:

• Bread
• Pasta
• Pizza
• Cake, pie, cookies and other baked treats
• Cereals

You might be surprised at how many unexpected foods contain gluten, too, says Taylor. It may show up in:

• Salad dressings and croutons
• Energy bars
• Ice cream or gelato
• Imitation bacon and seafood
• Licorice
• Malt vinegar
• Marinades, sauces and gravies
• Processed meats (like deli meats and hot dogs)
• Veggie burgers

As mentioned, carefully reading nutrition labels and ingredient lists to check for gluten sources is critically important. Don’t assume a product is gluten-free without checking the label to verify it’s safe for you to eat.

Non-food items with gluten

Gluten can appear in products other than food, too, cautions Dr. Jansson-Knodell. Examples include:

• Prescription or over-the-counter medications
• Herbal or nutritional supplements
• Lip balms
• Playdough (wash your hands after using)

Final thoughts

Feeling overwhelmed after all of that? It’s understandable. There’s a lot to take in.

But know that you’re not alone in figuring things out. Talk to your healthcare provider or seek out a dietitian who can help you navigate a gluten-free diet and develop meal plans that meet all your nutritional needs.

“For celiac disease, the food is the medicine,” states Taylor. “Currently, the only treatment for celiac disease is a gluten-free diet — and when done right, it’s an incredibly effective treatment. Just take it one day at a time and one food at a time.”