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How to Choose Naturally Gluten-Free Foods

The good news is that the list of foods you can eat on a gluten-free diet is much longer than the list of things you can’t. For starters, finding gluten-free replacements for almost all the gluten-containing foods you love is getting easier. But you can also decide to just eat more naturally gluten-free foods, especially if you’re newly gluten-free or you want to eat healthier in general.

Here are some food options that naturally contain no gluten:

  • Fresh vegetables, fresh fruits, fruit juice

  • Unseasoned beef, pork, chicken, turkey, fish, seafood

  • Fresh eggs

  • Milk, butter, margarine, cream, yogurt, cheese

  • Beans, lentils, corn, rice, potatoes

  • Unseasoned nuts and seeds

  • Oils

  • Sugar, honey, molasses

  • Pure spices and herbs

Eating naturally gluten-free is a call to cooking! The key is to combine ingredients — soften the garlic and onions in the butter or oil, brown the meat, add vegetables and herbs, and learn to use new sauces and spices. Choosing naturally gluten-free foods isn’t about subtracting things from your diet; it’s about adding to your cooking!

Many people who are just beginning to explore the gluten-free diet are surprised to find out that many satisfying grains and seeds are also gluten-free, including these:

  • Amaranth

  • Arrowroot

  • Buckwheat

  • Chia

  • Corn (Note: All forms of corn are gluten-free, including maize, polenta, hominy, grits, cornmeal, and cornstarch.)

  • Flax

  • Flours made from nuts, beans, seeds, coconut, or rice

  • Millet

  • Oats (Note: Oats are naturally gluten-free but are often contaminated with wheat in growing, processing, or storing, so buy oats that are marked gluten-free.)

  • Quinoa

  • Rice

  • Sorghum

  • Soy (but not soy sauce unless it’s marked gluten-free)

  • Tapioca (cassava)

  • Teff

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