A Gluten Free Food List That Won’t Make You Sick
The Error-Free Gluten Free Food List
Unfortunately, the gluten-free diet has been “adopted” by bloggers, diet book authors, magazines and other media, and they’ve turned it into something “more palatable” to the general public, but something that isn’t gluten free at all. For those with symptoms caused by gluten sensitivity or Celiac, eating gluten free isn’t a fad, it is an absolute necessity and gluten free diets or gluten free food lists put together by those who are not experts in gluten or Celiac disease are often filled with errors.
For instance, many of them include foods such as buckwheat, oats, corn gluten, amaranth and rice, without taking into consideration that these grains either are at high risk of cross-contamination with gluten, or are high in glutamic acid, which can cause problems for those with neurological issues. Basically, these “gluten free food lists” and “gluten free diets” are actually just wheat free.
Another issue with gluten free food lists created by non-experts is that they often focus on grains and fail to include foods and even non-food items that commonly contained gluten, usually used as a stabilizer or cheap filler. These items can be anything from soy sauce to postage stamps. If you’d like a more in-depth discussion of these foods, including processed and pre-packaged foods, you can see our comprehensive gluten free food list here.
If avoiding gluten is essential, here is a gluten free food list that completely bypasses the questionable foods, yet leaves you with plenty of wonderful food to enjoy. Not only will you be gluten free, you’ll also be getting a wide variety of nutrients, healthy fats and antioxidants.
If you’re trying to lose weight and shed fat, simply switching to a diet that contains only these foods will help you lose weight without counting calories, because it includes almost no processed foods. You’ll also notice that dairy foods have been excluded from this gluten free food list. This is because it’s been found that the compounds in processed dairy can mimic gluten and create health problems that are similar to celiac disease.
When it comes to protein, be sure to choose grass-fed (grass-finished), wild-range, and organic.
When it comes to Fish and Shellfish, always choose wild-caught. Farm-raised seafood is often fed a diet of corn and other grains, it is lower in Omega-3 fats and they are often given antibiotics.
All organic and non GMO fruits are acceptable and should be enjoyed. Frozen is generally acceptable if there is no added sugar. Try to choose lower-glycemic fruits such as apples, pears, berries, plums and watermelon for the majority of your meals. I would suggest only eating higher-glycemic fruits such as mangoes, bananas, cherries and oranges as treats.
All organic and non GMO vegetables can be enjoyed, with the exception of soybeans, edamame and corn (neither of which are truly vegetables).
Try to get a wide variety of fresh vegetables. Doing so will deliver more antioxidants and a better range of vitamin and mineral content.
Red veggies might include red peppers, beets, tomatoes (yes, it is actually a fruit) and rainbow chard. Yellow veggies include summer squash, and yellow peppers. Orange veggies are high in beta carotene, essential to boosting the immune system and reducing inflammation. Some great choices are sweet potatoes, carrots, pumpkin and winter squash. Include a wide variety of dark greens such as kale, spinach, Romaine, collards, mustard greens and beet greens. Also include plenty of broccoli, cabbage, and cauliflower as well. They boost immunity and also help remove toxins from the system.
If opting for nuts and seeds as snacks, make sure they are either raw or roasted, and made with very little salt (preferably no salt) – the flavored varieties often contain cross-contaminated ingredients.
Condiments can be tricky, but there are good brands out there. Always be sure to read labels for additives, and make sure they are not produced by a plant that processes wheat.
Of course, this food list is not a one-size fits all. If you know you are allergic or reactive to any of these ingredients, avoid them. Either way I hope this is a good resource for you, and that you stay encouraged to eating and living a healthy lifestyle.