Most whole, unprocessed foods are gluten-free, giving you a wide range of options. Certain additives, however, can transform a supposedly gluten-free food into one that may affect people with celiac disease.
Gluten is a protein group found in grains such as wheat, rye, and barley.
It aids in the preservation of food by providing elasticity and moisture. It also helps bread rise and has a chewy texture.
Although gluten is generally safe for most people, those with conditions such as celiac disease should avoid it to avoid negative health effects.
Many foods contain gluten-containing ingredients, so those who cannot consume it should carefully read ingredient labels.
A list of gluten-free foods is provided below. While these foods should be gluten-free in general, different brands may have different processes, particularly when it comes to where certain foods are produced.
For example, some gluten-free foods are processed in the same warehouse as gluten-containing foods, which means they may contain trace amounts of gluten.
If you have a chronic condition, such as celiac disease, it is critical that you read every label and only buy gluten-free products.
Complete grains
Only a few whole grains contain gluten, while the rest are gluten-free by nature.
When buying whole grains, it’s critical to read the labels. Gluten can contaminate gluten-free whole grains as well, especially if they are processed in the same facility as gluten-containing foods.
For example, oats are frequently processed in the same facilities as wheat, which can result in cross contamination. As a result, you should make certain that the oats you buy are gluten-free.
Gluten-free whole grains include: quinoa, brown rice, wild rice, buckwheat, sorghum, tapioca, millet, amaranth, teff, and arrowroot.
Avoid grains: rye, barley, and triticale.
Gluten-containing grains are frequently used to make bread, crackers, pasta, cereals, baked goods, and snack foods.
• whole wheat
• wheat berries
• graham
• bulgur
• farro
• durum
Vegetables and fruits
All fresh fruits and vegetables are gluten-free by nature. Some processed fruits and vegetables, on the other hand, may contain gluten, which is sometimes added for flavouring or as a thickener.
Hydrolyzed wheat protein, modified food starch, and malt are examples of gluten-containing ingredients that may be added to processed fruits and vegetables.
Although the list below is not exhaustive, it does provide some examples of gluten-free fresh fruits and vegetables.
Fruits that are gluten-free
• citrus fruits (oranges and grapefruit) • bananas • apples • berries • peaches • pears
Vegetables that are gluten-free
• cruciferous vegetables, such as cauliflower and broccoli; greens, such as spinach, kale, and Swiss chard; starchy vegetables, such as potatoes, corn, and squash; bell peppers, mushrooms, onions, carrots, and radishes; and green beans.
Checking fruits and vegetables
• Fruits and vegetables in cans. These may be canned with gluten-containing sauces. Canning fruits and vegetables in water or natural juices is likely gluten-free.
• Freeze-dried fruits and vegetables. These may contain gluten-containing flavourings and sauces.
Gluten-free frozen varieties are typically available.
• Dry fruits and vegetables. Some of them may contain gluten-containing ingredients. Gluten-free foods include plain, unsweetened dried fruits and vegetables.
• Pre-cut fruits and vegetables. Depending on where they were prepared, these may have been cross-contaminated with gluten.
Proteins Almost all fresh, unprocessed plant and animal proteins are gluten-free by nature.
Gluten-containing ingredients, such as soy sauce, flour, and malt vinegar, are frequently used as fillers or flavourings in processed protein. These ingredients can be used in sauces, rubs, and marinades that are typically served with protein sources. They can also be added to cold cuts.
Proteins that are gluten-free
• legumes (beans, lentils, peas, and peanuts)
• fresh red meat (fresh beef, lamb, bison)
• fresh poultry (fresh chicken, turkey)
• fresh seafood (fresh fish, scallops, shellfish) (tofu, tempeh, edamame, etc.)
Proteins to check twice
• processed meats, such as hot dogs, pepperoni, sausage, salami, and so on; • meat substitutes, such as vegetarian burgers; • lunch meats or cold cuts; • ground meats; • proteins combined with sauces or seasonings; and • ready-to-eat proteins, such as those in microwaveable TV dinners.
Proteins to avoid • any breaded meat, poultry, or fish • proteins combined with wheat-based soy sauce
• seitan
Milk and dairy products
The majority of dairy products are naturally gluten-free. Those that are flavoured and contain additives, on the other hand, should always be double-checked for gluten.
Thickeners, malt, and modified food starch are some common gluten-containing ingredients found in dairy products.
Lactose-free dairy products
• milk • butter and ghee • cheese • cream • cottage cheese • sour cream
Check the following dairy products:
• flavoured milks and yoghurts
• processed cheese products, such as cheese sauces and spreads
• ice cream, which is sometimes mixed with gluten-containing additives
Avoiding dairy products
• malted milk drinks
Oils and fats
Fats and oils are gluten-free by nature. Gluten-containing additives may be mixed with fats and oils for flavour and thickening in some cases.
Fats and oils that are gluten-free
• butter and ghee;
• olives and olive oil;
• avocados and avocado oil;
• coconut oil; and
• vegetable and seed oils such as sesame oil, canola oil, and sunflower oil.
Double-check fats and oils • cooking sprays • oils with added flavours or spices
Beverages
You can choose from a variety of gluten-free beverages.
However, some beverages contain gluten-containing additives. Furthermore, some alcoholic beverages contain malt, barley, and other gluten-containing grains and should be avoided if you are gluten-free.
Beverages that are gluten-free
• 100% fruit juice • water
• coffee
• tea
• a variety of sports drinks, sodas, and energy drinks (but always read the label for additives)
• lemonade
While many of these beverages are gluten-free, they should be consumed in moderation due to added sugar and alcohol content.
Seasonings, sauces, and condiments
Spices, sauces, and condiments are frequently gluten-containing but are frequently overlooked.
Despite the fact that many spices, sauces, and condiments are naturally gluten-free, gluten-containing ingredients are occasionally added to them as emulsifiers, stabilisers, or flavour enhancers.
Wheat starch, wheat flour, and hydrolyzed wheat protein are some common gluten-containing ingredients found in spices, sauces, and condiments.
Spices, sauces, and condiments that are gluten-free
• white vinegar, distilled vinegar, and apple cider vinegar
• tamari
• coconut aminos
Checking spices, sauces, and condiments
• ketchup and mustard
• Worcestershire sauce
• tomato sauce
• pickles and relish
• barbecue sauce
• mayonnaise
• salad dressing
• pasta sauce
• dry spices
• salsa
• stock and bouillon cubes
• marinades
• gravy and stuffing mixes
Avoid these spices, sauces, and condiments:
• wheat-based soy sauce and teriyaki sauce
• vinegar (malt)
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