A Gluten Free Food List That Won’t Make You Sick

The Error-Free Gluten Free Food List

gluten free food listA gluten free food list you can trust… 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.

Meat and Poultry (Please choose grass fed beef and organic as much as possible)

  • Lean beef, such as steaks, roasts and stew meat
  • Unsmoked, organic bacon in moderation
  • Chicken
  • Turkey
  • Wild game birds
  • Game animals
  • Eggs

Fish and Shellfish (Please choose wild-caught fish whenever possible, as farm-raised seafood is often fed a diet of corn and other grains, is lower in Omega-3 fats and often given antibiotics)

Healthy, wild caught, mercury tested salmon

  • Salmon
  • Cod
  • Haddock
  • Flounder
  • Herring (not smoked unless done at home)
  • Smelt
  • Sardines
  • Shrimp
  • Clams
  • Crab
  • Oysters
  • Lobster
  • Mussels (fresh, not frozen with butter sauce)

Fruits

All fresh and frozen without added sugar fruits are acceptable and should be enjoyed. Try to choose lower-glycemic fruits such as apples, pears, berries, plums and watermelon for the majority of your fruit.  Eat higher-glycemic fruits such as mangoes, bananas, cherries and oranges as treats.  Another gluten free food list of fruits is available in Gluten Free Society’s video tutorial “gluten free food substitutions”.

Vegetables

All 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.  Keep reading for a gluten free food list on nuts…

Nuts, Seeds and Other Healthy Fats (Choose raw or roasted nuts and seeds made without salt or with salt only – flavored varieties often contain ingredients that may contain gluten)

  • Almonds
  • Walnuts
  • Cashews
  • Pumpkin seeds
  • Squash seeds
  • Flax seeds
  • Chia seeds
  • Almond butter
  • Cashew butter
  • Olive oil
  • Avocados and avocado oil
  • Coconut
  • Coconut oil
  • Grapeseed oil
  • Almond milk (unflavored, without sugar)
  • Coconut milk (unflavored, without sugar)

Other Foods to Enjoy

  • Vinegar
  • Balsamic vinegar
  • Horseradish
  • Mustard
  • Wasabi
  • Paleo mayo
  • Honey
  • Pure maple syrup
  • Green tea
  • Black tea
  • All herbs
  • All spices (Read labels carefully for additives. Make sure they are not produced by a plant that processes wheat.)

Trying to follow a diet that is completely gluten free isn’t easy. There are any number of hidden ingredients and seemingly innocent foods that can trip you up. But with this gluten free food list, you can put together a great menu of meals each week without worrying about hidden gluten or other inflammation-causing foods.

Eating gluten free doesn’t have to be difficult. It certainly doesn’t have to be boring either. You just need to understand the truth about gluten. Once familiar, you will be on your way to feeling and looking amazing.  You can also find a comprehensive gluten free food list focusing on hidden gluten and processed food terms here.

Gluten Free Warrior Commentary

comments

6 thoughts on “Gluten Free Food List – to Improve Your Health

  1. gabrielle says:

    A very interesting article!
    What is a complete protein if you don’t eat meat/fish/dairy/wheat?
    I eat tofu but notice that soya beans are excluded in gluten free diet. I would also get complete protein by combining beans with wheat.
    I would appreciate your expert opinion.
    Thank you.

  2. Beve says:

    Hemp seeds are a complete protein, and hempseed protein powder. They are non gluten, 30 percent digestible protein, high in omega 3 in good balance. Chia is also good, as well as tempeh which is fermented soybeans

  3. Mackay says:

    My understanding is that all seeds contain gluten which is used for the seed to sprout. Is this true? I have removed pumpkin, sunflower, flax, sesame and hemp from my diet because of this but would love to include them again if this is not true.

  4. Amy Burke says:

    Isn’t the problem with soybeans also the fact that over 90% are GMO? That’s why I am confused by tempeh

  5. Jen says:

    What brand of coconut milk can I drink? All of the brands either have xanthan gum, gellan gum or carrageenan or combination of these gums.

    Also what brand of iced tea is safe to drink?
    Thanks!

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Call Now Button