Wondering which foods are gluten-free and which are not? That’s not a surprise– the gluten-free diet is incredibly difficult, and gluten can conceal in some really unexpected locations.
If you’re just starting out on the diet, it’s easy to understand to get confused and even bewildered by food labels and components lists. Obviously, there will be great deals of foods that are off-limits on the gluten-free diet. Nevertheless, there are likewise a lot of foods you CAN eat.
Gluten-Free Food List
The following list, which I’ve broken down into 8 classifications (vegetables and fruit, meat, milk and dairy products, breads and treats, dry items and mixes, condiments, ready foods and drinks) will discuss what you have to understand to pick safe products in each category, and supply you with recommended safe brands and products.
Do not feel like you have to master all of this over night– there’s excessive included and too high a learning curve. However believe it or not, looking for gluten-free food ultimately will become force of habit to you, and you’ll know precisely which products to acquire without having to describe a list.
Gluten-Free Fruit and Vegetables
If you like fresh vegetables and fruits, you’re in luck: with few exceptions, they’re all gluten-free. You can indulge all you wish with berries, fruits, greens and veggies you discover in the fresh fruit and vegetables section of your regional grocery store.
There are, however, a number of locations where even products offered in the fruit and vegetables section can gluten you.
Some stores sell jars of processed fruit which contain other active ingredients you’ll need to check. The majority of it is gluten-free, but occasionally you’ll stumble upon something suspect.
In addition, numerous shops sell cut-up fruit in containers. Before purchasing this fruit, look at where they cut it up– some stores use the deli counter for this, and I’ve been glutened before by products cut up and repackaged at the deli counter (which typically shares space with the bakeshop).
Lastly, if you’re delicate to trace gluten, you might discover that certain fresh fruits and vegetables seem to cause symptoms. You’re not thinking of feats!
Surprising Fresh Foods That Can Gluten You
Gluten-Free Canned and Frozen Fruits and Vegetables
Many canned vegetables and fruits are considered gluten-free, but some are not … and the more ingredients, the riskier the instrument. You’ll likewise have to check out labels or call the manufacturer to identify if a particular instrument is processed in a shared center or on production lines shown gluten-containing products.
Single-ingredient frozen fruits and vegetables (e.g., frozen peas or frozen green beans) usually are safe, but you must read labels or contact the manufacturer with concerns about the capacity for gluten cross-contamination during processing. I’ve encountered single-ingredient frozen veggies that are processed and packaged on lines that likewise are used for wheat products.
Frozen fruits and vegetables with multiple components (e.g., prepared side meals) might or might not be safe– many contain gluten components. You’ll have to get in touch with the manufacturer to be sure.
Gluten-Free Meat, Poultry and Fish
Like fresh fruits and vegetables, fresh meat and fish generally are safe on the gluten-free diet. This includes fresh cuts of beef, lamb, chicken, turkey and fish at your regional supermarket or butcher.
However, you’ll need to beware of meats and poultry with included active ingredients that make them into ready-to-cook or ready-to-eat meals– most of these are not safe to take in on the diet, given that the store might use unsafe sauces or perhaps bread crumbs. I’ve found that info on the components in these ready-to-use products often is lacking, so I ‘d advise steering clear.
In addition, some chickens and turkeys include a broth that might or may not be safe. The label needs to reveal the existence of this broth, so you’ll need to call the manufacturer to identify if it includes gluten or not.
I also prevent picking meats on “naked” (i.e., without plastic wrap covering them) screen in refrigerator cases, given that a number of those screen cases likewise consist of foods with bread crumbs and other gluten active ingredients. The display screen cases consist of fans to move the air around, and the fans also can blow loose crumbs onto your naked meat. When in doubt, pick something pre-packaged.
Gluten-Free Hot Dogs, Sausage and Other Meat Products
Lots of hotdogs likewise are gluten-free to 20 ppm, and some– like Applegate Farms’ hot dogs– in fact bring a gluten-free label.
Be extra cautious with sausage. Numerous sausages include bread crumbs as a filler, so examine labels carefully before buying sausage. In addition, even if the sausage you’re thinking about does not include a gluten active ingredient, it may have been made on equipment that likewise processes gluten-containing sausage, so ask about that.
There are lots of gluten-free deli meats on the market. Nevertheless, you’ll need to be careful of cross-contamination that can originate from shared slicing makers at the deli counter– I hire it’s better to stick with pre-packaged meats.
Gluten-Free Milk and Dairy Products
A lot of milk and lots of dairy-based products are gluten-free … however, as always, there are exceptions.
Plain milk– despite whether it’s routine, skim or perhaps heavy cream– is gluten-free. Flavored milks, however, may not be safe, and you’ll have to inspect active ingredients to make sure. Malted milk products, including malted milkshakes, are not safe, because malt is made with barley.
Plain yogurt is safe, and I’ve had all the best. Many flavored yogurts– but not all– also are gluten-free. You’ll have to examine components to be sure. Some yogurts include cookies and granola, and you should avoid those.
The refrigerator case at the grocery store also carries eggs, which are gluten-free, butter, which is gluten-free, and margarine, the majority of which is gluten-free (always check the components on margarine and shortening). You’ll likewise find products such as Kozy Shack tapioca pudding, which is labeled gluten-free.
Some milk alternative products (such as soy milk and rice milk) are gluten-free, and some are not. Be especially cautious of gluten-free-labeled Rice Dream rice milk (hired in the dry-goods section of the grocery store, not the dairy area), as it’s processed with barley enzymes and lots of people report reacting to it.
Gluten-Free Cheese and Ice Cream
When buying cheese, a lot of choices need to be safe. Finally, beware of cheese that’s been cut up and repackaged at the specific supermarket. In many cases, this repackaging occurs in the deli section on the same cutting boards where the personnel makes sandwiches. I’ve been severely glutened by repackaged cheese. Look instead for cheese that was packaged at the maker– you might need to buy more of it than you ‘d like, but cheese freezes well.
In the case of ice cream, beware of ice creams that contain pieces of cookies, dough or a risky sweet. Inspect the components and prevent anything with a gluten-sounding name like “Cookies and Cream” or “Chocolate Chip Cookie Dough” unless it’s specifically labeled gluten-free.
Certainly, ice cream sandwiches are out unless you can discover some that are specifically identified gluten-free. However you can buy frozen fruit pops and other ice cream treats that are gluten-free.
Gluten-Free Breads, Snacks, Cereals and Pasta
When it comes to bread, you have no option but to choose from amongst the different gluten-free bread brands. Luckily, numerous grocery stores nowadays bring frozen gluten-free bread, and you can order online to obtain your specific favorite.
If you’re searching for baked snacks like cookies or cakes, you’ll clearly have to stay with gluten-free identified products. Once again, we’re fortunate that most shops bring at least a handful of gluten-free cookies and may even carry such products as gluten-free bagels and gluten-free frozen waffles in their freezer sections.
Likewise, there’s now a wide variety of gluten-free pretzels offered for snacking, along with several energy bars that are identified gluten-free.
Numerous manufacturers, consisting of Kettle brand name, make gluten-free chips (especially gluten-free potato chips) and identify them as such. You’ll also find numerous brands of gluten-free corn chips– try to find those particularly labeled gluten-free (for example, Fritos now labels its gently salted corn chips as gluten-free, however not its flavored chips).
If you desire something sweet, multiple candies are considered gluten-free to 20 parts per million; here’s my list of gluten-free candy.
Gluten-Free Cereal, Pasta Choices Improving
You’ve got multiple choices when it concerns gluten-free cereal: numerous major brands now are making it, gluten-free.
As with breads and snacks, don’t buy a cereal unless it’s particularly marked gluten-free.
The same chooses pasta– if it’s not identified gluten-free, do not purchase it. Luckily, there are a lot of gluten-free pasta options offered.
You can pick pasta made from corn, rice or more unusual gluten-free grains. Many people have a preferred brand (you’ll have to do some experimenting to find your very own), and it’s possible to produce pasta dishes that taste similar to the gluten originals.
Gluten-Free Prepared Foods: Frozen Foods, Soup and More
If you’re trying to find a frozen dinner, you may even discover one that’s marked specifically gluten-free. Do not purchase a frozen meal unless it’s specifically marked “gluten-free,” given that the majority of those that aren’t labeled do include gluten components.
Frozen pizza fans have a lot of gluten-free frozen pizza options, including vegan products and some that are gluten-free and casein-free. Many supermarket stock a minimum of one or two of these– in my local store, they’re in the “natural” foods freezer section, which is different from the regular freezer area.
Canned Soups: A Few Options Available
People new to the gluten-free diet often are surprised to find out that canned soups frequently include gluten– the flour is used as a thickener, particularly in “cream” soup products. Nevertheless, it’s possible to hire some canned soups that are gluten-free.
Progresso makes some gluten-free soups, as does Pacific Natural Foods (which packages its soups in boxes, not cans). Some premium soup producers, such as Bookbinders Specialties, likewise make some gluten-free soup choices, but you’ll need to read labels and possibly make some calls to identify what’s safe and what’s not.
Gluten-Free Dry Goods: Baking Mixes and Supplies
It’s possible these days to purchase blends for almost any baked item you want: gluten-free bread mixes, gluten-free muffin mixes, gluten-free pizza crust mixes, gluten-free cake mixes, gluten-free cookie mixes … you name it.
This is another area where you should make certain to buy just products marked “gluten-free,” because if you do not, you’ll almost certainly be acquiring something with gluten in it.
Baking Supplies: Many Are Gluten-Free, But Be Careful
To bake, you often need components aside from a gluten-free mix– and of course, some individuals want to bake from scratch, without a mix.
It’s possible to hire gluten-free flour blends you can use for your baking projects, or you can use individual gluten-free flours. For example, Bisquick now produces a gluten-free baking mix. Companies such as Bob’s Red Mill and Arrowhead Mills also plan gluten-free flour products.
Just be certain to choose only those identified “gluten-free”– gluten contamination of flour products can be extremely bad, and you’ll be most safe sticking with brands that meet the FDA’s gluten-free labeling requirements.
Ingredients such as yeast, baking powder and baking soda typically are gluten-free, however it does not hurt to examine specific manufacturers’ products prior to you purchase. In addition, the same rule should make an application for cocoa, baking chocolate and other flavorings– numerous are gluten-free, however double-check.
Gluten-Free Condiments: Oils, Sauces, Salad Dressing and Spices
Buying gluten-free sauces and dressings can be challenging– much of these products consist of gluten components. In other cases, products you wouldn’t think to believe, such as soy sauce, really are made mainly of wheat.
For that reason, I prompt a healthy dose of “purchaser beware” when you’re buying dressings and sauces. Sometimes, you’ll hire products identified “gluten-free,” however in the majority of cases, you’ll need to contact the maker to determine if something is gluten-free or not.
When it concerns catsup, Heinz is thought about gluten-free. French’s yellow mustard is listed as gluten-free, as are lots of other mustards.
There’s one care for those who are super-sensitive to gluten or who respond to gluten-based vinegars: almost all of these condiment products consist of vinegar of some sort. A few of it is apple cider vinegar, which must be safe enough for most people, however some of it may be grain vinegar– you’ll have to check labels to be sure.
Gluten-Free Oils, Spices: Choose Fewest Ingredients
Many oils, consisting of olive oil, corn oil, canola oil and other specialty oils, are considered gluten-free. Nevertheless, it’s possible to encounter gluten in some specialized oils. Your best bet is to stick with plain oils, and taste them yourself if you desire range.
That brings us to spices. Fresh herbs and spices you can purchase in the fruit and vegetables section of the grocery store are completely safe, as far as I can inform, and I use these exclusively when I’m not growing my own spices.
You ‘d have to look for gluten cross-contamination in other makers’ spices, because numerous companies use gluten as a component in some spice blends.
Plain salt and pepper should be gluten-free, but keep an eye out for those fashionable flavored salts– a few consist of gluten.
Gluten-Free Drinks: Coffee, Tea, Sodas, Fruit Drinks
Coffee – normally, however not always, gluten-free.
The most popular sodas– including this comprehensive list from Coca-Cola and all carbonated sodas from Pepsi Co.– are thought about gluten-free to 20 parts per million.
Fruit juices likewise are gluten-free, supplying they’re made with 100% genuine fruit. Therefore, orange juices and other citrus juices you hire in the dairy section should be safe (although some delicate people report responding to some orange juices).
Fruit beverages, on the other hand, aren’t made entirely with fruit, and might include some gluten components– you’ll need to contact the maker prior to acquiring to be particular whether they’re safe or not.
Unflavored coffees and teas are gluten-free, however some flavored coffees and teas (especially herbal teas) include gluten– inspect active ingredients lists or steer clear. Some combined coffee beverages are safe and some are not, so once again, you’ll need to examine the components.