Gluten-Free Diet? A Beginner’s Guide + Food List

There are numerous wholesome meals which are naturally freed from gluten. You possibly can nonetheless take pleasure in all the most important meals teams.

Gluten-Free Grains and Grain Options: 

  • brown rice
  • white rice 
  • Basmati rice
  • Jasmine rice
  • purple rice
  • cassava 
  • corn
  • quinoa
  • amaranth
  • buckwheat

GF Cereals:

  • Oats and oatmeal
  • Grits and cornmeal

*Word: These grains are naturally gluten-free however could also be processed in a manufacturing facility that handles different gluten-containing complete grains or merchandise, so cross-contamination might happen.

If you’re delicate, look out for particular labels designating they’re free from gluten, like gluten-free oats.

Fruits and Greens

  • Vegatables and fruits are naturally GF meals.

Fruits:

  • All recent fruit
  • Frozen fruit- examine the label for any sauces or thickeners had been added
  • Canned fruit – examine the label for any sauces or thickeners had been added
  • Fruit spreads – be sure that to examine the label 

Greens:

  • All recent greens together with inexperienced beans, potatoes, and leafy greens. 
  • Canned vegetables- examine labels for any sauces or thickeners had been added
  • Frozen vegetables- examine labels for any sauces or thickeners had been added

Protein Sources:

  • All recent purple meats: beef, pork, lamb
  • All recent poultry: hen, turkey
  • All recent seafood
  • Eggs
  • Beans and legumes
  • Processed meats reminiscent of chilly cuts – examine labels for any sauces or thickeners had been added
  • Canned meats and fish – examine labels for any sauces or thickeners had been added
  • Frozen meat or fish merchandise – examine labels for any sauces or thickeners had been added

Nuts & Seeds:

  • All nuts and seeds are naturally gluten-free
  • Nuts with sweet or different coating or seasoning – examine labels for gluten-containing elements

Gluten-Free Flour Options:

  • Potato flour
  • Rice flour
  • Coconut flour
  • Almond flour
  • Oat flour

*Word: examine on-line for gluten-free baking recipes that use various flours, as these might must be utilized in totally different ratios than wheat or all-purpose flours. 

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