Gluten Free Diet Guidance

Whole grains

A select few whole grains contain gluten, while the rest are naturally gluten-free.

It’s important to check food labels when purchasing whole grains. Even gluten-free whole grains can

be contaminated with gluten, especially if they are processed in the same facility as gluten-

containing foods.

***For example, oats are often processed in facilities that also process wheat, which can lead to cross

contamination. For this reason, you should confirm that the oats you purchase are certified gluten-

free 

Gluten-free whole grains - may use

quinoa

brown rice

wild rice

buckwheat

sorghum

tapioca

millet

amaranth

teff

arrowroot

certified gluten-free oats

Grains to avoid - do not use

These gluten-containing grains are often used to make products like bread,

crackers, pasta, cereals, baked goods, and snack foods

rye

barley

triticale

Types of wheat to avoid - do not use

whole wheat

wheat berries

graham

bulgur

farro

farina

durum

kamut

bromated flour

spelt

Gluten-free flours - may use

Almond flour

Amaranth flour

Buckwheat flour

Corn meal flour (and polenta)

Garbanzo bean flour

Garfava flour

Lentil flour

Millet flour

Nut flours (such as Almond, Cashew)

Potato starch flour

Potato flour

Quinoa flour

Rice flour (brown or white)

Sorghum flour (Jowar)

Sweet potato flour

Tapioca flour or tapioca starch

Teff flour

Yucca (cassava flour)

Fruits and vegetables

All fresh fruits and vegetables are naturally gluten-free.

However, some processed fruits and vegetables may contain gluten, which is sometimes added for

flavoring or as a thickener.

Gluten-containing ingredients that may be added to processed fruits and vegetables include

hydrolyzed wheat protein, modified food starch, and malt (5).

Although the list below is not comprehensive, it provides some examples of fresh fruits and

vegetables that you can enjoy on a gluten-free diet.

Gluten-free fruits

citrus fruits, including oranges and grapefruit

bananas

apples

berries

peaches

pears

Gluten-free vegetables

cruciferous vegetables, including cauliflower and broccoli

greens, such as spinach, kale, and Swiss chard

starchy vegetables, including potatoes, corn, and squash

bell peppersmushrooms

onions

carrots

radishes

green beans

Fruits and vegetables to double-check

Canned fruits and vegetables. These may be canned with sauces that contain gluten. Fruits

and vegetables canned with water or natural juices are likely gluten-free.

Frozen fruits and vegetables. Sometimes these contain added flavorings and sauces that

contain gluten. Plain frozen varieties are typically gluten-free.

Dried fruits and vegetables. Some may include gluten-containing ingredients. Plain,

unsweetened, dried fruits and vegetables tend to be gluten-free.

Pre-chopped fruits and vegetables. These may be cross-contaminated with gluten

depending on where they were prepped.

Proteins

Almost all fresh, unprocessed plant and animal proteins are naturally gluten-free.

However, gluten-containing ingredients, such as soy sauce, flour, and malt vinegar are often used as

fillers or flavorings in protein that has been processed. These ingredients may be added to sauces,

rubs, and marinades that are commonly paired with protein sources. They may also be added to

certain cold cuts.

Gluten-free proteins

• legumes (beans, lentils, peas, peanuts)

• nuts and seeds

• red meat (fresh beef, pork, lamb, bison) - these need to be free of hormones, antibiotics, steroids. should be grass fed and grass finished and use only organic fed when necessary

• poultry (fresh chicken, turkey) - these need to be free of hormones, antibiotics, steroids. should be grass fed and grass finished and use only organic fed when necessary

• seafood (fresh fish, scallops, shellfish) - fresh only NOT farm raised

• unflavored soy foods (tofu, tempeh, edamame, etc.)

Proteins to double-check

• processed meats, such as hot dogs, pepperoni, sausage, salami, and bacon - these are inflammatory foods, please avoid!

• meat substitutes, such as vegetarian burgers - unless made from scratch or very clean ingredients, please avoid.

• lunch meats or cold cuts - these need to be free of hormones, antibiotics, steroids. should be grass fed and grass finished and use only organic fed when necessary

• ground meats - these need to be free of hormones, antibiotics, steroids. should be grass fed and grass finished and use only organic fed when necessary

• proteins that have been combined with sauces or seasonings

• ready-to-eat proteins, such as those in microwavable TV dinners - not a wise option, tend to have inflammatory and addictive ingredients

Proteins to avoid

any meat, poultry, or fish that has been breaded

proteins that are combined with wheat-based soy sauce

seitan

Dairy products - only ok if you are NOT on a Casein Free Diet (Dairy Free Diet)

Most dairy products are naturally gluten-free. However, those that are flavored and contain

additives should always be double-checked for gluten.

Some common gluten-containing ingredients that may be added to dairy products include

thickeners, malt, and modified food starch.

Gluten-free dairy products

• milk

• butter and ghee

• cheese

• cream

• cottage cheese

• sour cream

• yogurt

Dairy products to double-check

flavored milks and yogurts

processed cheese products, such as cheese sauces and spreads

ice cream, which is sometimes mixed with additives that contain gluten

Dairy products to avoid

• malted milk drinks

Fats and oils

Fats and oils are naturally gluten-free. In some cases, additives that contain gluten may be mixed

with fats and oils for flavor and thickening 

Gluten-free fats and oils

• butter and ghee

• olives and olive oil

• avocados and avocado oil

• coconut oil

Fats and oils to double-check

• cooking sprays

• oils with added flavors or spices

Beverages

There are several types of gluten-free beverages for you to enjoy.

However, some beverages are mixed with additives that contain gluten. Additionally, some alcoholic

beverages are made with malt, barley, and other gluten-containing grains and should be avoided on

a gluten-free diet.

Gluten-free beverages

• water

• 100% fruit juice

• coffee

• tea

• some alcoholic beverages, including wine, hard ciders, and beer made from gluten-free

grains, such as buckwheat or sorghum

Note that while many of these beverages are gluten-free, most of them are best consumed in

moderation due to their added sugar and alcohol contents and their ability to disrupt the gut microbiome.

Beverages to double-check

• any beverage with added flavorings or mix-ins, such as pre-made coffee drinks or mixed drinks

• distilled liquors, such as vodka, gin, and whiskey

even when labeled gluten-free, they are known to trigger a reaction in some people due to how they’re processed or stored.

• pre-made smoothies

Beverages to avoid

• beers, ales, and lagers made from gluten-containing grains

• non-distilled liquors

• other malt beverages, such as wine coolers

Spices, sauces, and condiments

Spices, sauces, and condiments often contain gluten but are commonly overlooked.

Although many spices, sauces, and condiments are naturally gluten-free, gluten-containing

ingredients are sometimes added to them as emulsifiers, stabilizers, or flavor enhancers.

Some common gluten-containing ingredients added to spices, sauces, and condiments include

wheat starch, wheat flour, or hydrolyzed wheat protein.

Gluten-free spices, sauces, and condiments

tamari

coconut aminos

white vinegar, distilled vinegar, and apple cider vinegar

Spices, sauces, and condiments to double-check

ketchup and mustard

Worcestershire sauce

tomato sauce

relish and pickles

barbecue sauce

mayonnaise

salad dressing

pasta sauce

dry spices

salsa

stock and bouillon cubes

marinades

gravy and stuffing mixesrice vinegar

Spices, sauces, and condiments to avoid

wheat-based soy sauce and teriyaki sauce

malt vinegar

Ingredients to look out for

Here is a list of ingredients and food additives that may indicate that an item contains gluten.

modified food starch and maltodextrin (if made from wheat, it will be specified on the label)

malt-based ingredients, including malt vinegar, malt extract, and malt syrup

gluten stabilizer

soy or teriyaki sauce

wheat-based ingredients, such as wheat protein and wheat flour

emulsifiers (will be specified on the label)

Navigating a Gluten-Free Diet

If you’re uncertain whether a product contains gluten, contacting the manufacturer for

clarity is a wise choice.

Who Should Consider a Gluten-Free Diet?

A gluten-free diet is essential for individuals with celiac disease, as it triggers an immune

response when gluten is consumed. Those with non-celiac gluten sensitivity should also

limit gluten due to symptoms like bloating and stomach pain. Emerging research suggests

that a gluten-free diet might also benefit people with irritable bowel syndrome (IBS),

characterized by digestive issues.

Risks of Going Gluten-Free

While gluten is naturally present in nutritious whole grains like wheat, barley, and rye,

many processed gluten-free foods lack essential vitamins and minerals. A restrictive gluten-

free diet may lead to deficiencies in folate, riboflavin, niacin, and iron, and can also be lower

in fiber, crucial for digestive health. There are ways to supplement with these nutrients.

The Bottom Line

You can maintain a balanced gluten-free diet by focusing on whole foods, such as fruits,

vegetables, legumes, gluten-free grains, dairy, and fresh meats. Avoid wheat, rye, and barley,

and be wary of processed foods that may contain gluten or be cross-contaminated.

To succeed on a gluten-free diet, always check ingredient labels, as gluten can be hidden in

unexpected places. By prioritizing fresh, organic, and minimally processed foods, you can

enjoy a satisfying gluten-free lifestyle.