Foods That Can Be Eaten on a Gluten-Free Diet

Gluten, a type of protein found in most grains, can product serious allergic reactions in individuals with wheat allergies or celiac disease. While gluten is hard to avoid, knowing what food groups are safe will make adapting to a gluten-free diet easier. Avoiding gluten can be frustrating at first, so instead of focusing on the things you can't eat, think instead of all the new foods and recipes you'll be able to try. Eventually, a gluten-free diet will be an easy and even enjoyable way to approach food.

Meat, Fish and Poultry

Aside from being good sources of protein, there's no need to worry about gluten in meat, fish and poultry. However, products that have been breaded, battered or marinated typically contain gluten and must be avoided.

Fruit and Vegetables

Getting your recommended daily servings of fruits and vegetables is easy for people on a gluten-free diet. Fruits and vegetables contain no gluten and are a healthy food for everybody.

Starches

A gluten-free diet doesn't mean that starches are off the menu. Grains such as rice and quinoa are perfectly acceptable, as is anything made from cornmeal such as tortillas, cornbread or polenta. Potatoes are also safe to eat, though french fries, hash browns and tater tots are off the menu.

Alcohol

Wine, spirits and distilled liquors are gluten-free. Some beers are gluten-free but should only be consumed if they are specifically labeled as such. Many beers are made with barley, rye or wheat and do contain gluten.

Dairy

Many dairy products can be consumed on a gluten-free diet, although you must watch out for some products. Milk, cream and aged cheese are safe to eat. Some yogurts, sour cream and other cheeses may contain gluten, so always check the label first. Pre-mixed chocolate milk and malted milk drinks should be avoided.