60 Naturally Gluten Free Foods

The thought of finding naturally gluten free foods can be a bit overwhelming when you start to live a gluten free lifestyle.

You may think that it’s going to be super hard to make anything yummy, and that cravings for all your old favourites are just going to be too overwhelming!

Thankfully there are so many naturally gluten free foods. I decided to put a list together to help you with your grocery shopping, so you know what to look for.

But first, let’s take a look at what gluten is and why some people need to avoid it.

WHAT IS GLUTEN?

Gluten is a group of proteins that are found in wheat-based items (wheat flour, spelt, semolina etc), malt, barley, rye, brewer’s yeast and triticale.

It gives food a chewy texture and helps bread to rise.

WHY SOME PEOPLE WANT/NEED TO AVOID IT FROM THEIR DIET?

Not everybody’s digestive system can process gluten normally, and it can have serious effects on some people.

Some people suffer from Celiac disease, which causes an immune response and damage to the small intestine lining. As well as this, other symptoms such as stomach pain, fatigue, bloating, weight loss, and depression can happen.

Celiac sufferers can also have other serious health issues such as seizures or osteoporosis, but even more serious is what can happen to people who have a wheat allergy. When they eat gluten, they can break out in hives, have trouble breathing, and even go into anaphylactic shock.

While not as serious as Celiac disease, some people have gluten insensitivity which causes a lot of discomfort in the digestive system. This can mean a lot of bloating, gas, and problems going to the toilet.

LIST OF NATURALLY GLUTEN FREE FOODS 

Thankfully, there are so many naturally gluten free foods that changing your diet doesn’t have to be a big pain in the you know what!

You can find gluten free items in all food groups, so you are still able to eat a well-balanced diet.

Let’s take a look at a large list of naturally gluten free foods.

BEVERAGES 

1. Water
2. Tea
3. Coffee
4. Lemonade
5. 100% fruit juice
6. Soda
7. Energy and sports drinks
8. Wine
9. Gluten free beer

DAIRY 

10. Yogurt
11. Cheese
12. Cream
13. Butter
14. Milk
15. Cottage cheese
16. Sour cream

Dairy products are naturally gluten free foods, so you can eat these risk free. Unless of course, you suffer from a lactose intolerance or have a milk allergy

PROTEINS

17. Seafood
18. Poultry – fresh turkey or chicken
19. Nuts
20. Seeds
21. Legumes – peanuts, peas, lentils
22. Beans
23. Red meat
24. Soy foods such as edamame and tofu

FRUIT AND VEGETABLES 

25. Pears
26. Apples
27. Bananas
28. Berries
29. Citrus fruits like oranges, lemons, and grapefruit
30. Peaches
31. Apricots
32. Grapes
33. Dates
34. Mushrooms
35. Green beans
36. Onions – including red and spring
37. Peppers
38. Carrots
39. Starch vegetables – corn, potatoes, sweet potato
40. Leafy greens – kale, spinach
41. Cauliflower and broccoli.
42. Olives
43. Avocado

This is only a small list of fruit and vege – all fresh produce are naturally gluten free foods.

WHOLE GRAINS

44. Wild rice
45. Arrowroot
46. Millet
47. Buckwheat
48. Quinoa
49. Teff
50. Tapioca
51. Oats
52. Brown rice

FATS AND OILS 

55. Seed and vegetable oils – sunflower, sesame, canola
56. Olive oil
57. Coconut oil
58. Avocado oil

SPICES AND CONDIMENTS  

59. Vinegar – apple cider, white, distilled (not malt)
60. Coconut aminos

FOODS THAT ARE HIGH IN GLUTEN 

• Pizza
• Cakes and pastries
• Some sauces and condiments
• Cereals
• Fortified bread

Oh so many of these things we like to pig out on!

Just because these foods are high in gluten, doesn’t mean you have to miss out.

There are plenty of gluten free food swaps that you can do to satisfy cravings. While it is usually more expensive, there are many brands that make gluten free bread, so you can still enjoy sandwiches and toast!

And if you have a sweet tooth like me, it is easy to find gluten free recipes for yummy things like raw raspberry cheesecake, coconut and raspberry cake, oatmeal cookies, and even chocolate cake!

When you are not sure if something has gluten in it, read the ingredients on the packaging. If you see any of these names, then it’s probably best to avoid:

• Wheat-based ingredients like wheat flour or wheat protein
• Gluten stabilizers
• Malt ingredients like malt syrup, malt extract, malt vinegar
• Soy or teriyaki sauce
• Emulsifiers
• Modified food starch and maltodextrin

FOODS THAT MAY HAVE GLUTEN 

• Many of your favourite condiments like mayonnaise, ketchup, barbeque sauce, salsa, and relish.
• Most oils are gluten free, but some cooking sprays or flavoured oils could contain gluten.
• Many whole grains are naturally gluten free foods, but there are some that are not. Also, since many of these items are processed in factories where there could be gluten-containing items, cross-contamination is possible.
• Fruit and vege that are processed, canned, frozen or dried could contain gluten depending on the process and if there is cross contamination.
• Just because a product is made from meat or poultry, it doesn’t mean it is gluten free. Processed meats like sausages and salami, or anything that has breadcrumbs or batter is likely to contain gluten. Also, be wary of microwave ready-to-eat dinners.
• Any dairy products that are processed such as cheese, ice cream, or flavoured yogurts could contain gluten so best to double check these.
• Most beverages are gluten free, but there are some that include additives made with gluten. Also, some alcoholic drinks like beer are full of gluten but you can find gluten free alternatives.
• While spirits like gin and vodka should be gluten free, they can still cause symptoms for some people. It’s best to double check things like smoothies or anything that is premixed.

CONCLUSION

As you can see from the above list, there are plenty of foods that you can have when on a gluten free diet. Most of these are really good for you, so you can have delicious and nutritious meals every day of the week. Just remember that the more processed food is, the more likely it is to have gluten in it.