Gluten-Free Food Guide

Make gluten-free an easy choice with our handy chart!

Gluten is a protein that naturally occurs in wheat, barley, and rye. It’s present in so many of our foods, from bread to muffins to cookies and even pizza dough. But many people choose to remove gluten from their diets. People with Celiac disease suffer from an autoimmune disorder that causes the body to attack its own cells when gluten is present. These people must stay away from gluten at all costs.

Other people are less tolerant to gluten than others, and experience bloating, digestive issues, and fatigue when they eat gluten-rich foods, so they choose to eliminate those foods from their diets. And still more people, while not afflicted by gluten, find that their diet looks healthier and they have better luck with weight loss when they choose gluten-free foods.

Our Gluten-Free Food Guide

Going gluten-free? It may seem daunting at first, when you think about all of the food items that contain gluten and are, therefore, off-limits. But when you adjust your focus a bit and think of the rich variety of foods that you can eat that are gluten-free, you may open up a door to healthy eating that you didn’t realize was there!

Many restaurants fail to offer gluten-free meals, much less a gluten-free food guide so you can know which landmines to avoid,  so knowing what to order if you have gluten intolerance and are going out to eat is critical. It is essential that you advise the waitstaff if you have celiac disease, NCGS, or a wheat allergy.

If the restaurant knows you can’t have gluten for medical reasons, they’re considerably more likely to take your condition seriously. You’ll also want to avoid bread baskets. Instead, request a gluten-free starter such as edamame, a caprese or plain salad, or a crudités platter with hummus from the waitstaff. Fried foods containing gluten, such as French fries, fried chicken, fried fish, and mozzarella sticks, should be avoided as well.

If you have a gluten intolerance, it’s important to avoid any grains, breads, pastas, and baked goods that contain this protein. The good news? There are plenty of healthy gluten-free options to keep you satisfied.

Our chart provides a handy gluten-free food guide, allowing you to peruse your grocery store aisles efficiently, making choices that are gluten-free, delicious, and great for you! From protein-rich meat, poultry, legumes, and seeds, to literally any veggie or fruit, your options are wide, indeed! And you don’t have to stay away from all grain-like foods. Quinoa is a great substitute for grains that is protein- and nutrient-rich, and gluten-free. Your next shopping trip will end with a cart full of healthy, scrumptious gluten-free options!

gluten-free food guide

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Kym Votruba

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    1. Carolyn, We are adding an email and text button above each recipe and post. Should be visible today or tomorrow. 🙂

    1. Tina, Yes, but it can contain gluten if processed in a facility that uses gluten for other products. To make sure it should state, Gluten-Free.

    1. Maria, Eliminate wheat products and read ingredient labels. If you make most of your meals at home, it becomes a lot more doable.

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