Gluten, which is a group of proteins naturally found in certain grains, including barley and wheat, helps food maintain its shape by providing moisture and elasticity.

Gluten is generally safe for most people. However, those with conditions like gluten sensitivity or celiac disease should avoid it, as it may cause some adverse side effects.

Many foods are made with ingredients that contain gluten; thus, checking the ingredient labels closely is important, especially to those who are unable to consume it.  But there are also foods that do not contain gluten.

Here are 55 gluten-free foods for a gluten-free diet.

1–6. Proteins

Many foods, including animal and plant-based sources, contain protein, and most of them are naturally gluten-free.

However, ingredients containing gluten, such as malt vinegar and soy sauce, are often used to add flavors or fillings. These ingredients may be added to marinades and sauces that are commonly paired with protein sources.

Gluten-free proteins include, but are not limited to, the following:

1.   Red meat (e.g., fresh beef and pork)

2.   Poultry (e.g., fresh chicken)

3.   Seafood (e.g., fresh fish and shellfish)

4.   Traditional soy foods (e.g., tofu and edamame)

5.   Legumes (e.g., beans and lentils)

6.   Nuts and seeds

Proteins to avoid are as follows:

• Breaded poultry, meat, or fish
• Proteins combined with wheat-based soy sauce
• Seitan

Proteins to double-check are as follows:

• Processed meats (e.g., sausage and bacon)
• Meat substitutes (e.g., vegetarian burgers)
• Lunch meats
• Ground meats
• Proteins combined with seasonings or sauces
• Ready-to-eat proteins

7–17. Whole grains

Some whole grains are naturally gluten-free, making them appropriate for a gluten-free diet, but a select few also contain gluten.

Checking food labels is very important when purchasing whole grains, as even those that are gluten-free, which are processed in the same facility as gluten-containing foods, can be contaminated with gluten.

For example, oats that are processed in facilities used to process wheat can be cross-contaminated; thus, make sure you confirm that the oats you buy are certified gluten-free.

Gluten-free grains include the following:

7.   Brown rice

8.   Wild rice

9.   Quinoa

10.   Sorghum

11.   Arrowroot

12.   Millet

13.   Buckwheat

14.   Tapioca

15.   Amaranth

16.   Teff

17.   Oats (choose a certified gluten-free)

Meanwhile, grains that contain gluten are often used to manufacture products, such as baked goods, cereals, pasta, bread, and crackers. Gluten-containing grains include the following:

• Wheat
• Rye
• Barley
• Triticale

18–32. Fruits and vegetables

All fresh fruits and vegetables are naturally gluten-free. However, fruits and vegetables that are highly processed may no longer be gluten-free. They may be added with gluten-containing ingredients, such as modified food starch, hydrolyzed wheat protein, maltodextrin, and malt.

Below is a list of fresh fruits and vegetables gluten-free dieters can enjoy.

18.   Citrus fruits

19.   Apples

20.   Berries

21.   Bananas

22.   Peaches

23.   Pears

24.   Cruciferous vegetables

25.   Greens

26.   Starchy vegetables

27.   Carrots

28.   Radishes

29.   Green beans

30.   Bell peppers

31.   Mushrooms

32.   Onions

Below are fruits and vegetables that you need to double check:

Pre-chopped fruits and vegetables. Depending on where they were prepared, these can be cross-contaminated with gluten.

Frozen fruits and vegetables. Although plain frozen fruits and vegetables are typically gluten-free, some frozen varieties contain added flavorings and sauces that may not be gluten-free.

Dried fruits and vegetables. Some dried fruits and vegetables may include ingredients that contain gluten. The best choices are plain, unsweetened, dried fruits and vegetables.

Canned fruits and vegetables. Canned fruits and vegetables may be canned with sauces that are not gluten-free; those that are canned with natural juices or water are likely gluten-free.

33–39. Dairy products

Most dairy products do not contain gluten; however, those flavored ones containing additives must be double-checked for gluten.

Common ingredients containing gluten that may be added to dairy products include modified food starch and thickeners.

Gluten-free dairy products include the following:

33.   Butter and ghee

34.   Cottage cheese

35.   Sour cream

36.   Cheese

37.   Cream

38.   Yogurt

39.   Milk

Dairy products to avoid include the following:

• Malted milk drinks

Dairy products to double-check are as follows:

• Ice cream mixed with gluten-containing additives
• Flavored milks and yogurts
• Processed cheese products

40–44. Fats and oils

Naturally, fats and oils do not contain gluten. But in some cases, gluten-containing additives may be mixed with fats and oils for thickening and flavor.

Gluten-free fats and oils include the following:

40.   Avocados and avocado oil

41.   Vegetable and seed oils

42.   Olives and olive oil

43.   Butter and ghee

44.   Coconut oil

Fats and oils to double-check include the following:

• Cooking sprays
• Oils with added flavors

45–51. Beverages

Yes, there are a few gluten-free beverages as well.

Others are, however, mixed with gluten-containing additives, and some alcoholic beverages are made with gluten-containing grains, such as malt and barley. These beverages should be avoided on a gluten-free diet.

Gluten-free beverages include:

45.   Water

46.   Coffee

47.   Tea

48.   100% fruit juice

49.   Lemonade

50.   Some alcoholic beverages, including beer and wine, made from gluten-free grains, like sorghum or buckwheat

51.   Energy drinks, sports drinks, and soda

Although these beverages do not contain gluten, most of them are best consumed moderately because of their alcohol and added sugar contents.

Beverages to double-check include:

• Any beverage with mix-ins
• Distilled liquors, such as whiskey, vodka, and gin
• Pre-made smoothies

Beverages to avoid include:

• Ales, beers, and lagers made from grains containing gluten
• Non-distilled liquors
• Other malt beverages, including wine coolers

52–54. Condiments, spices, and sauces

Most condiments, spices, and sauces, are gluten-free; however, they are sometimes added or mixed with gluten-containing ingredients as flavor enhancers, stabilizers, or emulsifiers.

Some common gluten-containing ingredients added to condiments, spices, and sauces include malt and wheat flour.

Gluten-free condiments, spices, and sauces include the following:

52.   Distilled vinegar and apple cider vinegar

53.   Tamari

54.   Coconut aminos

Condiment, spices, and sauces to double-check include:

• Ketchup and mustard
• Worcestershire sauce
• Tomato sauce
• Relish and pickles
• Barbecue sauce
• Mayonnaise
• Salad dressing
• Pasta sauce
• Dry spices
• Salsa
• Marinades
• Stock and bouillon cubes
• Gravy and stuffing mixes
• Rice vinegar

Condiment, spices, and sauces to avoid include:

• Wheat-based soy sauce
• Teriyaki sauce
• Malt vinegar

55. Gluten-free dessert

55.   Chocolate

Chocolate is naturally gluten-free, but some may have been added or mixed with gluten-containing ingredients. Double-checking is therefore very important.

Gluten-Containing Ingredients

Here is a list of gluten-containing ingredients and food additives that you might want to avoid on a gluten-free diet.

• Malt-based ingredients, such as malt extract, malt syrup, and malt vinegar
• Wheat-based ingredients, including wheat flour and wheat protein
• Maltodextrin and modified food starch
• Soy or teriyaki sauce
• Gluten stabilizer
• Emulsifiers

It is always a good idea to double-check the product if you are unsure whether or not it contains gluten.

Gluten-Free Diet Benefits

A gluten-free diet may help people with celiac disease, a condition that triggers an immune response when consuming gluten-containing foods.

Gluten can also cause stomach pain, bloating, and diarrhea, so it’s best avoided by people with non-celiac gluten sensitivity.

Several studies also suggest that this diet can potentially help people with irritable bowel syndrome (IBS)—a condition characterized by digestive issues, including constipation, gas, stomach pain, and diarrhea. However, further research is needed to fully elucidate the diet’s effects on the said condition.

Conclusion

There are plenty of foods to choose from when following a gluten-free diet.

Many healthy foods, including fresh meat, poultry, fish, legumes, fruits, vegetables, dairy products, certain whole grains, and oils, are naturally gluten-free.

Gluten foods, including wheat, barley, and rye, need to be avoided while following a gluten-free diet. Gluten is also commonly added to canned and boxed items and other processed foods.

Basically, you will have no problem following a gluten-free diet if you consume mostly fresh, whole, and gluten-free foods with a minimal amount of processed foods. Simply sticking with the abovementioned list of naturally gluten-free foods is a great idea.