Gluten Free Foods

When you have decided that you need to be on a gluten free diet, whether it is for health reasons or you have chosen to voluntarily exclude gluten from what you eat, the first step is determining which gluten free foods you are going to include in your diet.

Thankfully, this isn't as difficult as it may appear to be at first glance. There are many gluten free foods that should already be a part of a balanced and healthy diet. Where gluten becomes a hidden issue is when it is used as a filler or thickening agent (often referred to as dextrin) in many foods that under normal circumstances would be gluten free.

It is important to check the labels of all foods you buy for such fillers and for other ingredients that may contain gluten when you are shopping or gluten free cooking. However, some foods that are naturally gluten free include:

Some Grains and Breads - Specialty breads made from corn, rice, buckwheat, millet, amaranth, potato, soybeans, tapioca, arrowroot, and carob are safe for people on a gluten free diet. Also safe is cream of rice, rice wafers, wild rice, cornmeal, pure corn tortillas, hominy, and gluten-free breads and noodles.
Dairy - Milk, cream, whipping cream, Velveeta cheese products, American cheese, and aged cheeses (cheddar, Swiss, Edam, parmesan) are all naturally gluten free. Be wary of ice cream, which may contain dextrin thickeners.
Fruits and Vegetables - Most fresh, frozen, canned, or dry fruits and veggies, and fruit juices are naturally gluten free foods, as well as starches like white and sweet potatoes.
Protein - 100% meat (with no grain fillers or additives), seafood, poultry, pork, peanut butter, eggs, dried beans and peas are great sources of protein that do not contain gluten.
Sweets and fats - Brown and white sugar, rennet, fruit whips, gelatin, jelly and jam, honey, molasses, pure cocoa, fruit ice, carob, butter, margarine, vegetable oil, shortening, and lard are all usually gluten free, but use caution as these may contain gluten fillers.

It is also worth mentioning that there are many areas where there is the potential for gluten cross contamination. Even if a food is naturally free of gluten, it may have come into contact with gluten at some point during processing, so look for gluten-free on the label and be cautious when trying new foods.