Gluten Free Foods List


Gluten Free Diet Foods For Your Menu Plan

June 15, 2010 · Posted in Gluten Free Foods List

People suffering from celiac disease or gluten intolerance should consume only gluten free diet foods. There are various health issues that are linked to gluten, the most well known is surely celiac disease. Currently there are over 2 million people in the US who suffer from this condition.

Celiac disease is a lifelong autoimmune condition that leads to a permanent gluten intolerance and hinders the absorption of nutrients by the small intestine. Gluten is mainly found in wheat, barley and rye.

Prolamine is the part of gluten that causes problems for people suffering from celiac disease. The prolamine fraction in wheat is called gliadin; in rye, it is called secalin and in barley, it is called hordein.

So, if you are looking for diet food without gluten you have to avoid all foods and products that contain these nutrients in their ingredients list. That’s important, because even tiny amounts of gluten can cause problems if you suffer from any gluten related diseases.

The video below discusses the various health benefits of a gluten free diet:

Now, let’s discuss some of the gluten free diet foods and food groups you can safely add to your menu:


Fruits can also safely be added to your gluten free diet plan . But again, be careful not to infuse them with gluten through cooking and preserving methods.


All vegetables are free of gluten. However, be careful not to use them with wheat or other gluten containing flours .

Dairy & Eggs

Eggs, milk and unflavored yoghurt as well as butter (as long as all additives are gluten free) and cheese (except blue cheese) are all gluten free.


This is unfortunately a difficult one, but don’t worry, there are still many desserts you can eat: Ice cream, gelatin desserts, pudding mixes, yogurt (without suspect additives or gluten stabilizers), custard, homemade or commercial desserts from gluten-free ingredients.


Sugar, honey, maple syrup, molasses, most jellies and jams, candy, marshmallows and homemade or commercial candies made with allowed ingredients.

Meat & Poultry

Meat and poultry are naturally gluten free. However, breaded or fried meat needs to be avoided.

Grains & Flour

Make sure your breads, flour, tortillas, pasta and other products are made from gluten free grains , such as: almond flour, arrowroot, bean flour, brown rice, brown rice flour, buckwheat, cassava, corn flour, corn meal, cornstarch, cottonseed, flaxseed, manioc, pea flour, polenta, potato flour, quinoa, rice, rice flour, sago, soy flour, tapioca flour, taro flour and yucca.

But again, wheat, barley, rye and oats contain gluten are strictly to be avoided.

Crackers and Snack Foods

Here are some examples for gluten free snack foods : Rice wafers, chips and tortillas based on potatoes, cornstarch or pure cornmeal. Popcorn, vegetable chips and gluten-free nut based chips.

Drinks and Juices

There is plenty of choice here: Fruit juices, coffee, tea, chocolate made with cocoa, carbonated drinks, nut and rice drinks. Instant or processed drinks without malt, most alcoholic drinks and gluten free beer.

These are just some basic examples, but you can find a more complete list at: gluten free foods list .

If you suffer from celiac disease or gluten intolerance you must be very careful to select only gluten free diet foods when doing your shopping. Baked foods are particularly problematic, because it’s gluten that gives bread its elasticity and cakes their spring. Therefore, gluten-free breads will not have the same characteristic as normal bread. Also, gluten-free flours are more difficult to work with than regular flours.

How can you make sure the foods you are buying are gluten free?

By law, all ingredients need to be printed on the food packages, boxes or bottles. If you are looking for diet foods without gluten , watch out for the following food types:

  • Foods labeled as gluten free
  • Foods made for the by ingredient.

Initially, adhering to gluten free diet foods only may seem a bit overwhelming, but you will quickly get used to selecting and eating only gluten free foods. Nowadays, the information, which foods contain gluten and which don’t is easily accessible and there are also more and more specialized gluten free food and product manufactures and dealers.


3 Responses to “Gluten Free Diet Foods For Your Menu Plan”

  1. Hillary Bost on August 23rd, 2010 9:04 pm

    Thanks yet again. I am definitely bookmarking your site.
    Hillary Bost´s last blog .. Rap Concert At VCU Raises Some Eyebrows

  2. Pamela Law on May 27th, 2011 9:19 pm

    I’m curious to find out what blog system you have been using? I’m experiencing some small security issues with my latest blog and I’d like to find something more risk-free. Do you have any suggestions?

  3. Michael from NoFlourNoSugarDiet on September 1st, 2011 7:29 pm

    Also soy sauce needs to be avoided, as it has gluten as well. There are a lot of good gluten-free products out there, though often best if you make your own baked goods, since the pre-made ones tend to have added sugar, in my experience.

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