Many nutritious foods that are naturally gluten-free include fruits, vegetables, unprocessed meats such as fish and poultry as well as beans and nuts. Eating a variety of food sources will help avoid nutritional deficiencies by maintaining an overall balance diet.
People living with Celiac disease or non-Celiac gluten sensitivity should consult a registered dietitian in order to develop an appropriate and nutritious diet plan.
Fresh Fruits and Vegetables
Fresh fruits and vegetables naturally contain no gluten; for products like potato chips and ice cream that do contain gluten such as brown rice syrup (which may contain barley), hydrolyzed vegetable protein or malt vinegar, care must be taken when checking ingredients to check.
Most meat, poultry, and fish products are naturally gluten-free; however, you should be wary of processed and lunch meat products since these may include breadcrumbs or sauces made with flour-based sauces that could contain gluten. You should also verify marinades and salad dressings to be sure.
Unprocessed Meats
Gluten-free diets are advised for individuals diagnosed with celiac disease, wheat allergy and non-celiac gluten sensitivity – conditions which involve an adverse reaction to gluten found in grains such as wheat, barley, rye and triticale.
When purchasing processed meats, read their labels carefully to make sure they do not contain gluten ingredients. Also select deli meats without breading and avoid all pre-prepared foods such as soups and sauces that could cross-contaminate. Lastly, store and cook all food separately from that consumed by family members who consume gluten to reduce chances of cross-contact.
Whole Grains
Many breads, pastas, crackers and rice-based products naturally contain no gluten; however it’s important to review ingredient labels to identify foods containing added sugars or salt as these may contain hidden gluten sources. Instead, look for whole grain varieties that provide fiber as well as healthy carbohydrates for best results.
Studies conducted using cohort designs demonstrate that increasing consumption of whole grains reduces cancer risks in several forms, such as esophageal and colorectal. Furthermore, keep in mind that even gluten-free food processed at facilities where wheat products are also manufactured.
Beans
An effective gluten-free diet requires careful consideration to meet nutritional needs. Working with a registered dietitian, they can assist you in designing an eating plan tailored specifically to your requirements.
Avoiding gluten may not provide adequate fiber, iron and other essential nutrients unless carefully replacing foods with nutritious alternatives. Incorporating this diet could also lead to constipation as gluten-free processed grains often contain lower fiber levels (28). Be sure to discuss any new diet with both your healthcare provider and registered dietitian prior to beginning it.
Nuts and Seeds
Some individuals choose to avoid gluten due to personal preference or health conditions like celiac disease, wheat allergy or non-celiac gluten sensitivity (NCGS). Eating a diet rich in whole grains, fruits and vegetables is vital in order to maintaining good health.
Keep an eye out for red-flag ingredients like emulsifiers, dextrin, mono and diglycerides and seasonings which may contain hidden gluten. Also keep in mind that packaged gluten-free food may have higher fat and sugar contents than its counterpart.
Soups and Sauces
Meals that feature naturally gluten-free foods will help ensure you remain healthy when following a gluten-free diet. Focus on fruits, vegetables, legumes and nuts as well as dairy products, healthy oils and lean meats when planning meals that include them.
Be mindful when purchasing processed items like frozen dinners and pizzas that contain gluten, as these could have come into contact with cross-contaminated manufacturing equipment during production.
Keep an eye out for products labeled “gluten-free.” Additionally, avoid those containing modified food starch, textured vegetable protein or flavor additives made with wheat.
Beverages
Coffee and tea are naturally gluten-free beverages, while juices and sodas should be carefully evaluated for additional ingredients like sugar or flavorings that could potentially contain gluten. Read labels carefully when purchasing juices and sodas that may include gluten.
Alcoholic beverages can be complex. Wine and cider are generally safe options; beer may contain gluten unless labeled gluten free. Some individuals may react adversely to distilled liquor such as vodka or whiskey due to protein present in its grain base that was used during distillation.
Fresh Produce
Whole foods that naturally lack gluten include fruits, vegetables, beans, lentils and other legumes as well as nuts and seeds. Most dairy products, meats, eggs and fish products should also be gluten-free; however it’s wise to read labels of deli or ready-to-eat meat products so as to avoid ones containing breadcrumbs or other potentially unsafe ingredients.
Make plans and grocery lists ahead of time in order to prevent last-minute impulse buys that might not fit with your new diet plan. Contact a registered dietitian for guidance in creating an appropriate, nutritious menu plan.