On a gluten-free diet, you don’t eat any foods that have gluten, which is a protein found in wheat, barley, rye, and foods made from these grains. Whether you have celiac disease, are sensitive to gluten, or just want to live a gluten-free life, this long list of gluten-free foods will help you find your way around the world of gluten-free eating. As you learn about all the great gluten-free foods out there, try to eat in a way that is both varied and healthy.
Gluten-Free food list pdf: Download
Gluten-Free Grains and starches:
- Some grains that are naturally gluten-free include:
- Some gluten-free flours include:
- Rice flour
- Corn flour
- Potato flour
- Tapioca flour
- Rice (all varieties): White, brown, black, red, and wild rice.
- Corn and Cornmeal: Whole corn, corn flour, and corn tortillas.
- Quinoa: A nutrient-rich pseudo-grain with a complete protein profile.
- Millet: A versatile grain with a mild flavor, ideal for porridge or pilafs.
- Buckwheat: Despite the name, buckwheat is gluten-free and excellent for pancakes and porridge.
- Amaranth: A nutritious grain-like seed perfect for salads and porridge.
- Oats (labeled gluten-free): Certified gluten-free oats are safe for most people with celiac disease. Check for cross-contamination with gluten during processing.
- Potatoes: Enjoy mashed, roasted, or as crispy fries.
- Sweet Potatoes: A nutritious and sweet alternative to regular potatoes.
- Tapioca: Used as a thickening agent or in gluten-free baking.
- Arrowroot: Another versatile starch used in thickening sauces and soups.
- Cassava (Yuca): A root vegetable used in various international cuisines.
- Lentils: Packed with protein, fiber, and essential nutrients.
- Chickpeas (Garbanzo Beans): Used in hummus, salads, and stews.
- Black Beans: Perfect for soups, tacos, and salads.
- Kidney Beans: Great for chili and hearty dishes.
- Navy Beans: Often used in baked dishes and soups.
- Eggs: A versatile and nutritious source of protein.
- Fresh Meat and Poultry: Unprocessed cuts of beef, chicken, pork, and lamb are gluten-free.
- Fresh Fish and Seafood: Enjoy a variety of fish and seafood without gluten.
- Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds, and more are gluten-free and nutritious.
- Legume-Based Proteins: Tofu, tempeh, and edamame are excellent plant-based protein sources.
Gluten-Free Dairy and Dairy Alternatives:
- Milk (lactose-free if needed): Cow’s milk and lactose-free alternatives are gluten-free.
- Yogurt (plain, unflavored): Check for added flavors or toppings that may contain gluten.
- Cheese: Most natural cheeses are gluten-free, but always check flavored or processed varieties.
- Dairy-Free Alternatives: Almond milk, coconut milk, soy milk, and rice milk are gluten-free.
Gluten-Free Fruits and Vegetables:
- All Fresh Fruits: Apples, bananas, oranges, berries, and more.
- All Fresh Vegetables: Leafy greens, carrots, broccoli, tomatoes, and more.
- Canned and Frozen Fruits/Vegetables: Check for additives and seasonings that may contain gluten.
Gluten-Free Condiments and Flavorings:
- Olive Oil and Coconut Oil: Healthy fats for cooking and dressings.
- Herbs and Spices: All pure herbs and spices are naturally gluten-free.
- Vinegar: Most vinegars are gluten-free, including balsamic and apple cider vinegar.
- Gluten-Free Soy Sauce and Tamari: Look for gluten-free options in stores.
- Mustard: Plain mustard is usually gluten-free.
- Salsa: Fresh salsa is typically gluten-free.
Gluten-Free Snacks and Treats:
- Popcorn: Enjoy plain or seasoned with gluten-free flavorings.
- Rice Cakes: A light and crunchy gluten-free snack.
- Gluten-Free Pretzels and Crackers: Look for certified gluten-free varieties.
- Fruit and Nut Bars: Check for gluten-containing ingredients in certain brands.
- Dark Chocolate: Pure dark chocolate is usually gluten-free.
Gluten-Free Grains, Flours, and Baking Ingredients:
- Gluten-Free Flour Blends: Look for blends made from rice, tapioca, and potato starch.
- Almond Flour: A nutrient-rich alternative for baking.
- Coconut Flour: A unique and gluten-free baking option.
- Gluten-Free Baking Powder and Baking Soda: Essential leavening agents.
- Xanthan Gum and Guar Gum: Used as binding agents in gluten-free baking.
- Water: Pure water is always gluten-free.
- Coffee and Tea: Unflavored coffee and tea are gluten-free.
- Fruit Juices: Natural fruit juices without added ingredients are gluten-free.
- Soft Drinks: Many sodas and colas are gluten-free, but check labels for specific brands.
- Flourless Cakes and Cookies: Enjoy decadent desserts without gluten.
- Gluten-Free Pies and Crusts: Choose gluten-free crusts or make your own.
- Ice Cream: Many ice creams are gluten-free, but check for mix-ins and toppings.
Gluten-Free Ready-Made Products:
- Gluten-Free Bread and Pastas: Look for certified gluten-free options in stores.
- Gluten-Free Cereals: Many cereals are available in gluten-free varieties.
- Gluten-Free Snack Bars: Check for gluten-free labels on snack bars.
Note: The gluten-free food list is very long and is meant to help people make better food choices. It has a lot of information about gluten-free foods, from grains and proteins to cheese and seasonings. The list shows how important it is to read food labels and pick whole, natural foods. It can be a helpful guide for people who are trying to eat gluten-free, helping them to live a gluten-free life that is varied and healthy.