Fruit Is Naturally Gluten Free
All fruit is naturally gluten free. Grab and apple or a banana for a quick snack, or make a fruit salad for a lovely after dinner treat. I have a fruit smoothie for breakfast almost every day in the summer. This list includes fresh fruit. If you buy frozen, canned, or other packaged fruit, check the label for added ingredients that may contain gluten.
If you need help reading labels, you can
What To Do If You Have Symptoms
If you have diarrhoea or you are vomiting, its important to keep yourself well hydrated by drinking lots of water.
Some people find that taking medication to treat constipation, diarrhoea or headaches can ease symptoms, but check with your pharmacist or GP.
The most important thing is to get back onto your gluten free diet to try to prevent further symptoms.
If your symptoms are very severe or do not improve, speak to your GP.
Coeliac UK support gluten free food safety for people with coeliac disease and gluten related conditions. To find out more, click here.
There’s So Much More To Enjoy
Along with wine, potatoes, and rice, there are even more delicious foods and drinks that are safe to enjoy on a gluten-free diet, such as eggs, fish, meat, fruits, vegetables, and milk products.
A small note: When using frozen or canned fruits and vegetables, check for additives that might contain gluten. The same goes for processed cheese spreads and flavored yogurts.
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Quick And Easy Gluten
With busy weekday schedules, its good to keep quick and easy gluten-free recipes up your sleeve. From baked salmon and chicken, to flavorful and hearty salads, these meals can be made in 30 minutes or less! Oh, and most of them can be stored in the fridge for up to 4-5 days.
- Ultimate Chicken Salad: With some poached chicken this creamy and crisp salad comes together in just 25 minutes! Wrap it with lettuce, layer in a sandwich, or eat on its own the possibilities are endless!
- Best Baked Salmon: Theres so much you can do with salmon, but this is one recipe you should definitely know how to make.
- Mediterranean Chickpea Salad: Looking for fresh, vibrant flavors? This salad is it! Simply combine chickpeas with tomatoes, cucumber, bell pepper, red onion, feta, and parsley.
- Egg Salad: With a batch of hard boiled eggs egg salad is a must! Its so easy, utterly versatile, and can be made into my avocado egg salad or curried egg salad.
What Is A Gluten
Before tackling the gluten-free diet, let’s get to know our culprit. Gluten is a specific type of protein, but one you won’t find in meat or eggs. Instead gluten is found primarily in wheat, rye, and barley. Going gluten-free means avoiding these grains. A gluten-free diet is essential for most people with gluten allergies or celiac disease, a condition which causes intestinal damage when gluten is eaten.
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Gluten Free Diet: Building The Grocery List
Gluten is a type of protein found in wheat, barley and rye, as well as foods made from these grains. Consuming even the smallest amounts can damage the intestines of someone with celiac disease. Because of this, individuals with celiac disease must follow a strict gluten-free diet. Here are a few tips on building a grocery list and navigating the aisles.
Build Your Grocery List
There are many grains and flours available that don’t have gluten. Some safe choices to add to your grocery list include rice, wild rice, corn , sorghum, quinoa, millet, buckwheat, amaranth, teff, Indian rice grass and gluten-free oats*. These grains may be found intact, like when you buy a bag of rice, or ground into a flour. Some other gluten-free flours you may come across include sago, soy, potato, tapioca, garbanzo bean and arrowroot.
Other foods that are naturally gluten-free include single ingredient foods like fresh fruits and vegetables, milk, butter, eggs, lentils, nuts and seeds, fish and poultry, honey and water.
*Oats are, by nature, gluten-free. However, they are often contaminated with other gluten-containing grains during processing. Many individuals with celiac disease are able to tolerate about a ½ cup of dry gluten-free oats per day.
Keep It Off the List
In the Aisles
Finally, don’t hesitate to speak to your grocer about grains you would like to have available in your store.
What Foods Are Gluten
Fresh foods – like fruits, veggies, meat, and dairy, are naturally gluten-free and at low risk for contamination when purchased outside of a food service or food prep establishment/area – even if they arent certified gluten-free. These foods also tend to be the most nutrient-dense.
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What Exactly Is Gluten
With so much misinformation in the diet world, it can be confusing to understand what gluten is or how to avoid it. So what the heck is it?
Gluten is a grouping of proteins found in cereal grains, such as:
The gluten within these grains builds structure and elasticity in any product created with it, such as pizza dough, bread, or any baked goods.
Essentially gluten is the glue that helps hold foods together and provides a chewy texture in foods which is why it is commonly used as a food additive.
Other Important Info You Should Know
Here are a few other things you most definitely need to know and check out especially if youre on a gluten free diet and allergic to gluten.
These things can help save your health and your belly.
Plus, youll even be more prepared to dominate Celiac Disease and live life to the fullest even when youre on a gluten free diet.
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What Causes Gluten Intolerance And How Can You Recognize It
Mostly hereditary factors lead to gluten intolerance. However, intolerance can also be caused by a weakened immune system, infections or diet. There are many different forms of intolerance, which differ according to their severity. There is wheat allergy, gluten sensitivity and coeliac disease. Although these terms are often used as synonyms, there are great differences between them, such as different symptoms and their intensity.
What are these symptoms now? They range from diarrhoea to headaches but they also include aching limbs or muscles. If you repeatedly feel flatulence or discomfort after eating gluten-containing foods, you may well be affected by an intolerance. But before you start to worry too much, we recommend that you consult a specialist. He or she can carry out tests, make a diagnosis and discuss treatment options and a possible change in diet with you.
Sauces Spices And Condiments That Need A Second Look:
- Ketchup and Worcestershire sauce: Both of these condiments can be made using malt vinegar, which is not gluten-free. Double-check the ingredients.
- Barbecue sauce: Avoid BBQ sauces made with barley-based beer, soy sauce, malt vinegar, barley malt flour and possibly bourbon , as these typically contain gluten.
- Soy sauce: Soy sauce is traditionally made with wheat, so it usually is not gluten-free unless otherwise marked.
- Malt vinegar: Malt vinegar isn’t just a French-fry dipper. It’s also found in some salad dressings and sauces and it’s not gluten-free. However, white vinegar, distilled vinegar and apple-cider vinegar are all gluten-free.
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Printable Gluten Free Foods List For Grocery Shopping
Finding the right gluten free foods when grocery shopping doesnt have to be a chore. Print out this easy to follow gluten free food list for the next time you go grocery shopping.
Although gluten is a protein that occurs naturally only in a handful of grains it is something that can be found in a variety of foods either due to the presence of extracts or byproducts of those grains, or even through cross-contamination in facilities that process gluten-containing foods alongside ones that dont naturally contain gluten. If youre just starting out on your gluten free journey, due to Celiac disease or gluten sensitivity, even your favorite grocery store can become an overwhelming confusing place. Below, well look at a number of foods in every category that you can add to your list and pop into your cart.
But first, a few general tips for how to sustain a healthy gluten free diet…
Eat lots of whole, fresh foods.
Whole foods that have not been processed are among the safest things to eat if youre avoiding gluten. Thats because, aside from that short list of grains, gluten shouldnt crop up in anything else. The challenge with pre-made and certain processed foods is that they have the possibility of cross-contamination at the manufacturing facility, or even contain ingredients that are derived from gluten-containing grains .
Look for gluten free brands.
Look for the Gluten Free label.
Read ingredients AND processing warnings.
When In Doubt Always Look For The Gluten
The gluten-free label can be found on packaged foods is helpful to assure its safe to eat for those with Celiac disease or gluten-sensitivity.
The Food and Drug Administration , who regulates packaged foods, allows the gluten-free label on foods that meet certain requirements.
These requirements say that food must be made to be free of gluten or by nature is free of gluten. It is also required that the food not be made from gluten-derived grains and contains less than 20 ppm of gluten.
Manufacturers are not required to test the starting ingredients or the finished product of their food items. However, they are required to back up their claims if tested/inspected by the FDA.
This labeling is voluntary, meaning companies can choose to bear the label on their foods, but are not required to. There are foods on the market that are gluten-free, but dont have the gluten-free label.
Below is a complete list of gluten-free foods, available in a printable PDF here.
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Diagnosing Gluten Intolerance Gluten Sensitivity Or Celiac Disease
If you experience these symptoms when consuming gluten, you should consult a doctor before eliminating gluten from your diet. There may be an underlying medical condition, for which a gluten-free diet is not the treatment.
If you have just been diagnosed with celiac disease, gluten sensitivity, or gluten intolerance, you may be feeling confused, stressed and concerned about diet changes. This is normal, but this step-bystep guide can help you through the first days of your gluten-free life. The damage caused by celiac disease is reversible, and you will often feel better within a few weeks. The day-to-day reality of following a gluten-free diet is challenging in the beginning, but it can be done and will get easier with practice. Even if you dont feel sick after eating gluten-containing foods, you can still damage your body. While avoiding gluten-containing foods may seem difficult at first, it is easy to identify them once you are familiar with their names. To get started, see the list of gluten-containing foods and ingredients provided at the end of this fact sheet . Take the list with you when you shop or eat out.
+ Foods You Can Eat On The Gluten
Instead of worrying about what you cant eat when youre on a gluten-free diet, Ill help you relish in what you can eat. This article contains a list of 200+ foods you can eat on the gluten-free diet . If youre following a medically-necessary gluten-free diet, or you eat gluten free because it makes you feel better, this article can help you find plenty of delicious foods to eat so you never feel deprived. This post contains affiliate links. Please read my disclosures.
When you eat gluten free due to a celiac disease or gluten sensitivity diagnosis, its easy to get stuck focusing on what you cant eat.
Gluten is a protein found in wheat, barley, rye and spelt . These grains are used to make beloved foods such as bread, pizza, pasta.
When the gluten-free diet is forced upon you, its likely you obsess about whether or not you can eat this or that.
I get it, because I obsess about food, too.
However, in this article, Ill turn things around and instead focus on what you can eat.
In fact, when I started to write it all down, I realized there are more than 200 foods you can eat when you cant eat gluten! I sorted the list by category for easy scanning.
And if youre feeling like its hard to create delicious, gluten-free meals, I encourage you to learn more about this awesome, dedicated gluten-free meal planning service.
What am I missing from this list? Leave a comment below to share.
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Coffee Tea Soda Fruit Drinks And Alcohol
- Unflavored coffee and plain black or green tea should be gluten-free, but flavored varieties may not bestick with those labeled “gluten-free” to be safe.
- The most popular sodas in the United States, including Coke and Pepsi, are considered gluten-free. AriZona bottled iced teas also are considered gluten-free, and the vast majority of energy drinks are considered gluten-free.
- Juice made from 100% fruit should be gluten-free, but fruit drinks made from fruit plus other ingredients may not be. Be particularly wary of green smoothies, since they can contain wheat and barley grass.
- You’ll need to buy gluten-free beer, since conventional beer contains glutensafe brands will be prominently labeled “gluten-free.”
- Wine is considered gluten-free, although you should be wary of flavored wines.
- All distilled alcohol is considered gluten-free even if it’s made from gluten grains, but some people report reacting to gluten grain-derived alcoholic beverages. If you’re one of them, stick with alcohol not derived from gluten grains, such as rum or tequila, or with gluten-free vodka .
Unseasoned Nuts And Nut Spreads Are Gluten Free
Plain and salted nuts and nut butters without added flavors are naturally gluten free. Some companies even go the extra mile and label their products gluten free. When youre buying packaged food, always read the label for gluten ingredients. I have yet to see nut butter with added gluten, but that doesnt mean it isnt out there! And some nut seasonings do contain wheat. A note here: If you share a kitchen with gluten-eaters, make sure you have your own jar of nut butter. The crumbs from gluten bread and toast can get in the jar and that makes it not gluten free anymore.
- Almond Butter
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Sauces Spices And Condiments That Are Usually Safe:
- Mustard: Some specialty or flavored mustards may contain gluten, so always check the ingredients.
- Mayonnaise: Typically not made with gluten, but check the ingredients to be sure.
- Dry spices: Most single-ingredient herbs and spices do not contain gluten, though because of cross-contamination concerns it’s best to look for specifically labeled gluten-free spices or check with the manufacturer.