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What Foods Are Naturally Gluten Free

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The Secret Tasty Keys: Gf Condiments Spices & Sauces

Naturally gluten-free cooking

Watch out! This category is by far the most overlooked.

I mean, what harm does a little sauce n seasoning do? Well, quite a bit, if its loaded with wheat flour, maltodextrin, modified food starch, and malt.

No all condiments, spices, and sauces are created equal, though. So there is hope! Just be a little more vigilant when picking your fav dressings and such.

Baking Mixes And Supplies

  • Any baking mix you purchase should be specifically labeled “gluten-free.” Remember that white flour is made from wheat, which is one of the three gluten grains.
  • When you’re purchasing alternative grain flours like buckwheat , soy and rice flour, make sure they’re specifically labeled gluten-free .
  • Many baking supplies, such as baking soda, sugar and cocoa, are considered gluten-free, but you always should check ingredients to make certain.

May Relieve Digestive Symptoms

Most people try a gluten-free diet to treat digestive problems.

These include bloating, diarrhea or constipation, gas, fatigue and many other symptoms.

Studies have shown that following a gluten-free diet can help ease digestive symptoms for people with celiac disease and non-celiac gluten sensitivity (

Focus on eating plenty of whole, unprocessed foods like fruits, veggies and lean proteins.


A gluten-free diet can provide many health benefits, especially for those with celiac disease. It may help ease digestive symptoms, reduce chronic inflammation, boost energy and promote weight loss.

Despite having a variety of health benefits, a gluten-free diet can have some downsides.

Here are a few negative effects of a gluten-free diet:

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People With Celiac Disease

A gluten-free diet is necessary for people with celiac disease, an autoimmune response to gluten that causes the body to attack the small intestine, causing belly pain, nausea, bloating or diarrhea. People with celiac disease cant tolerate gluten in any form, and need to follow a gluten-free diet for the rest of their lives. If you have celiac and accidentally eat gluten, youll probably experience the same symptoms you did before you went gluten-free.

Why Some People Want/need To Avoid It From Their Diet


Not everybodys digestive system can process gluten normally, and it can have serious effects on some people.

Some people suffer from Celiac disease, which causes an immune response and damage to the small intestine lining. As well as this, other symptoms such as stomach pain, fatigue, bloating, weight loss, and depression can happen.

Celiac sufferers can also have other serious health issues such as seizures or osteoporosis, but even more serious is what can happen to people who have a wheat allergy. When they eat gluten, they can break out in hives, have trouble breathing, and even go into anaphylactic shock.

While not as serious as Celiac disease, some people have gluten insensitivity which causes a lot of discomfort in the digestive system. This can mean a lot of bloating, gas, and problems going to the toilet.

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Do Cheeses Have Gluten

Most cheeses are naturally gluten-free since they contain milk and rennet alone. However, if a cheese has any added ingredients, it may contain gluten from flavoring agents, binders, or fillers.

If youre unsure whether a cheese contains gluten, check the label for any ingredients containing wheat, barley, and rye. If theres no such ingredient, the cheese is safe for you to eat.

Gluten Free Food List: Herbs And Spices

Fresh herbs and spices are a great addition to the list of naturally gluten free foods. Buying fresh herbs and spices like basil and ginger are safe additions to the celiac diet, but packaged products can be a little trickier.

It is possible for packages spices and herbs to be contaminated with gluten or even intentionally mixed with wheat for cost reduction.

Seasonings are different than herbs and spices because they are not naturally gluten free. Seasonings are a blend of herbs or spices often combined with an absorptive carrier agent along with an anti-caking agent. These agents can be hidden sources of gluten for celiacs. Carrier agents can be salt, flour, starch, sugar or wheats.

What can you do to ensure the best experience when buying herbs and spices?

  • Buy fresh herbs and spices whenever possible.
  • Never buy from bulk bins due to cross contamination.
  • Read ingredient labels when buying packaged herbs and spices. Only buy seasonings labeled gluten free.

I use Spicely seasonings and spices which are certified gluten free and are in grocery stores near me.

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Tips For Eating A Gluten

Before we dive in, let me remind you that ALL recipes on Downshiftology are gluten-free. So really, that means you have hundreds of recipes to choose from. But Ive rounded up 40 or so of my favorites in this post for you today.

Starting a gluten-free diet may seem tricky, but it doesnt have to be. The key is to focus on all the things you can eat, and nourish your body with simple, wholesome, and nutritious ingredients. Thats the best way to make your gut happy!

Risks And Side Effects

Almond Flour: A naturally gluten-free flour

Even when someone doesnt have a negative reaction to eating gluten, its possible that he or she might experience some symptoms when eating gluten-free grains.

What are the potential side effects of oats? These may include gastrointestinal troubles, including bloating, cramping or diarrhea.

This might be caused by the high level of fiber found in these grains. It is more likely to be a problem for people who arent used to eating high-fiber foods very often.

With some time, these should go away.

Soaking grains overnight and drinking lots of water can also help get rid of digestive problems. Like all other whole grains, soaking oats helps reduce antinutrients and enzymes that can mess with nutrient absorption and digestion.

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The Fresher The Better: Gf Fruits & Veggies

Can you imagine a world without fruit? Nevermind the veggies…but the fruit!

Well, you dont have to since fruits are gluten-free to a tee. And veggies, too. The only problem? Sometimes fruit and veggies come frozen or canned with sauces and mixtures with gluten.

Keep your eyes peeled for malt, maltodextrin, modified food starch, and hydrolyzed wheat protein. Otherwise, enjoy your fruit! …and veggies.

P.S. By no means does this list cover all the fruit and veggies yumminess on the planet, but its a great place to start!

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.

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The Gluten Free Diet All You Need To Know About The Diet That Will Make You Well Again

  • If you have coeliac disease you will have to avoid gluten for life.
  • A gluten free diet is the only treatment for the condition.
  • Gluten is found in the grains wheat, barley and rye.
  • On the gluten free diet you can eat many foods including meat, fish, fruit, vegetables, rice and potatoes.
  • You can also eat gluten free substitute foods and processed foods that don’t contain gluten.
  • You can tell whether gluten is in a food by learning about allergen labelling – it sounds scary, but you get used to it once you know how.

If you have been medically diagnosed with coeliac disease then your immune system has been reacting to gluten and damaging your gut. To get better, you must remove gluten from your diet, which is the only treatment for coeliac disease. Gluten is found in the grains wheat, barley and rye.

You may have heard the term ‘gluten free diet’ before. This can be a bit confusing to some people because it isn’t a diet in the way that most people understand it – it’s not designed to help people lose weight. It’s just a way of eating that helps you heal your gut so you can start absorbing all the nutrients you need from your diet.

Who Is Living Gluten

These days there is a pretty strong emphasis on gluten

Anecdotally, the gluten-free diet benefits many people with various medical reasons to avoid gluten. More research is needed to best understand the relationship between certain conditions and the gluten-free diet.

Currently, people who are eating gluten-free include those living with:

  • Celiac disease, a serious genetic autoimmune disease that affects 1% of the US population or 3 million Americans.
  • Gluten sensitivity , which has been estimated to affect up to 18 million Americans. Other foods may play a role in gluten sensitivity.
  • Wheat allergies, which can range from a mild reaction , or a more serious reaction .

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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.

What Foods Are Naturally Gluten And Dairy

What foods are naturally gluten and dairy-free? This post will tell you the 7 types of foods that are safe on a gluten and dairy-free diet.

Note: I am a proud Amazon, Chomps, and Thrive Market affiliate and am happy to recommend their service and products to you. Please know that as an affiliate, I may receive a small commission on the products you purchase after clicking through my links. For more info, please see my disclosure policy here.

I dont often share this, but when I first took on a gluten-free dairy-free diet, I went really extreme. I was so completely overwhelmed with the idea of having to cut two major foods out of my diet.

Ones that were basically everything to me at the time. Instead of trying to figure out what I could eat as replacements for some of my favorite foods, I felt like I had to start over completely. And I did.

It felt extreme, because at the time I was completely opposed to eating any alternatives things like dairy-free cheese, gluten-free bread, or even almond milk.

I wanted to figure this whole diet out without relying on these foods that were pretending to be other foods first, before I even attempted to bring any of them into my diet.

It felt like if I could find a way to eat without them, Id be more than okay long-term on this diet if I did decide to bring them in later.

I learned to eat the basics on this diet, so I wouldnt rely on the alternatives.

1) Ever been able to stick with it for longer than a few months, and

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Advice On Feeding Your Baby

Do not introduce gluten into your baby’s diet before they’re 6 months old. Breast milk is naturally gluten-free as are all infant milk formulas.

If you have coeliac disease, Coeliac UK recommends foods containing gluten are introduced gradually when a child is 6 months old. This should be carefully monitored.

The Coeliac UK website provides more information about feeding your baby.

List Of Naturally Gluten Free Foods

Buckwheat: A naturally gluten-free food

Thankfully, there are so many naturally gluten free foods that changing your diet doesnt have to be a big pain in the you know what!

You can find gluten free items in all food groups, so you are still able to eat a well-balanced diet.

Lets take a look at a large list of naturally gluten free foods.

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Spilling The Wheat On Gluten

What is gluten anyway? Gluten is a protein found in grains like wheat, barley, rye, and triticale. While some of us know it for its delicious doughiness in baked goods, others know it to cause serious health issues.

Everyone can experience different types of troubles around gluten, though. So lets break down the different cases:

Celiac disease: Gluten triggers the immune system and damages the lining of your small intestine. Ultimately, it results in poor nutrient absorption, as well as a host of other negative side effects. Its classified as an autoimmune disorder.

Non-celiac gluten sensitivity: This sensitivity causes similar side effects as celiac disease, but there is no found damage in the small intestine. No one really knows how this process works, other than the immune system plays a part.

Gluten ataxia: Another autoimmune disorder, gluten ataxia affects muscle movement, muscle control, and certain nerve tissues.

Wheat allergy: Similar to any other allergy, your body mistakes the protein found in wheat as a danger to the body. It then produces an antibody to kill the protein, creating those allergic reactions.

Lots To Eat So Little Time

There are so many products that are naturally gluten free, delicious, and safe to consume when you cannot eat gluten.

Be sure to consume packaged foods in moderation, eat the rainbow, and use products that contain minimally processed ingredients.

Remember, the cleaner you eat, the more naturally gluten free youll eat, and the better youll likely feel too. Cheers to YOUR good health!

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Common Foods That Contain Gluten

  • Bread, biscuits, pastries and cakes
  • Chapattis
  • Jam, honey and marmalade

Are oats gluten-free?

Yes but you should check the label. Although oats contain a protein called avenin, which is similar to gluten, most people with coeliac disease can safely eat oats. The issue is that many of the oat products available in the supermarket are manufactured in factories that also handle grains such as wheat, rye and barley. This means that the oats may be cross-contaminated with gluten. When shopping for oats, always check that the label specifies that the product is gluten-free.

Proteins That Need A Second Look:

10 Naturally Gluten
  • Processed meats: Including hot dogs, pepperoni, sausage, etc. These may have gluten added, so be sure to check the ingredient list and avoid those with wheat gluten, wheat starch or wheat dextrin.
  • Cold cuts: It’s rare, but cold cuts may have gluten-containing ingredients added cross-contamination can also happen at the deli on the meat slicer.
  • Ground meat: Ground beef or ground turkey can have gluten added in as filler. Be sure to check the ingredients carefully.
  • Veggie burgers and other meat substitutes: Some flavors and brands are made with ingredients that contain gluten-check the labels.

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