Foods to include in a Gluten Free diet!

By Nutritionist Neha | May 25, 2018
Gluten Free Diet

Celiac disease and gluten insensitivity have become quite a common issue nowadays with many people around the world and these issues can easily lead to more adverse health effects too. Celiac or gluten insensitivity is basically caused, as you can already make out, due to gluten. Gluten is a protein that is usually found in food grains like wheat, rye and barley, and is the reason that that bread of yours rises in the oven and has that chewy texture to it!

However, due to the prevalence of these issues, the need for awareness about gluten-free foods has come to the forefront. So here we decided to list a few gluten free foods under specific categories, to help people figure out what they can have when they are following a gluten-free diet!

Whole Grains

Even though a few whole grains contain gluten in them, a majority of grains are naturally free of gluten. But when you are buying gluten free whole grains, make sure to read the label, so that you know it is not processed in the same plant as that with whole grains with gluten, since this could lead to cross contamination.

  • Gluten-Free
  1. Buckwheat
  2. Millet
  3. Quinoa
  4. Oats
  5. Arrowroot
  6. Tapioca
  7. Wild Rice
  8. Brown Rice
  • Contain Gluten
  1. Barley
  2. Whole Wheat
  3. Bulgur Wheat
  4. Durum Wheat
  5. Maida


Most of the animal-based and plant-based proteins that we come in contact with everyday are gluten-free, but if you decide to use ingredients like sauces and marinades with those proteins, then you might need to double check them, since sauces like soy or vinegar, can contain gluten in them.

  • Gluten Free
  1. Soy Foods like tofu, tempeh, etc
  2. Legumes like peanuts, lentils and beans
  3. Seafood like scallop, shellfish and oysters
  4. Nuts and Seeds like cashew, almonds or pumpkin seeds
  • Contain Gluten
  1. Seitan (A mock meat made out of wheat gluten)
  2. Protein like meat or fish that has a coating of bread on it.
  • Double-Check
  1. Any processed meat, like bacon, pepperoni or sausage
  2. The proteins present in ready-made microwavable foods
  3. Cold cuts and ground meat


Like proteins, most of the dairy products that you can get your hands on are gluten free. But sometimes it so happens that if you are indulging in a flavoured dairy product, then the preservatives or additives present in them, like thickeners, might also contain gluten.

  • Gluten Free
  1. Cream
  2. Cheese
  3. Butter
  4. Yogurt
  5. Milk
  6. Paneer
  • Contain Gluten
  1. All the malted drinks available in the market since these might contain preservatives/thickeners containing gluten
  • Double-Check
  1. Anything processed, like processed cheese spreads and sauces.
  2. Ice-cream
  3. Flavoured yogurt/milk

Fruits and Vegetables

This is one category that you can rest assured contains a majority of healthy, gluten free foods. But like very other category, any overly processed food is in danger of cross contamination, and as a result should be given a wider birth when you think of trying them out too.

  • Gluten Free
  1. Mushrooms
  2. Bananas
  3. Carrots
  4. Apples
  5. Spinach
  6. Corn
  7. Potato
  8. Bell-peppers
  • Double-check
  1. Frozen veggies and fruits might sometime contain flavourings that have gluten in it.
  2. Pre-cut fruits and vegetables might become cross-contaminated if they are processed in a plant that is also processing foods containing gluten.
  3. Canner fruits and vegetables might have added sauces and flavours that might contain gluten as an ingredient.

If you think that suffering from gluten sensitivity or celiac disease will make your food pool smaller, then think again, since there are plenty of foods out there that you can have and maintain a healthy lifestyle too. The best part is, in this case you will be able to focus more on consuming fresh foods and whole-grain, minimally processed food too, which will only ensure a heathier life ahead!

Author: Nutritionist Neha

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