A wide variety of naturally gluten-free foods such as fruits, vegetables, nuts, seeds, legumes (dried beans, lentils, peas, soybeans), eggs, plain meat, poultry, fish, seafood, yogurt and cheese can be included in a gluten-free diet.
In addition, there are many gluten-free flours, cereals and starches that can be substituted for wheat, rye and barley (see below). Distilled alcoholic beverages and wines are also allowed; however, beer derived from barley must be avoided. All vinegars are gluten-free except for malt vinegar (made from barley and is not distilled) and some rice vinegars (if derived from wheat or barley and not distilled).
Gluten-Free Flours, Cereals and Starches
- Amaranth
- Arrowroot
- Buckwheat
- Corn
- Flax
- Pulse flours (bean, lentil, pea)
- Mesquite flour
- Millet
- Nut flours (almond, chestnut, hazelnut, pecan)
- Potato Flour
- Potato Starch
- Quinoa
- Rice (black, brown, glutinous/sweet, purple, red, white, wild)
- Rice Bran
- Rice Polish
- Sago
- Sorghum
- Soy
- Sweet Potato Flour
- Tapioca (cassava/manioc)
- Teff
Gluten-Free Specialty Products
The gluten-free marketplace has expanded rapidly, especially over the past few years. Whereas historically only a handful of small specialty companies made gluten-free products, today many manufacturers of all sizes offer a wide range of options for the gluten-free consumer. Examples of products include ready-to-eat baked items (e.g., breads, buns, bagels, muffins, cakes, cookies, pies, pizza crusts), baking mixes and specialty flours, hot and cold cereals, crackers; snack bars and other snack foods; entrees, pastas, bread crumbs, coating mixes, gravy mixes, soups, sauces, communion wafers, ice cream cones and gluten-free beers.
