Gluten is a protein found in wheat, barley and rye. People with Celiac disease (in which gluten deteriorates the lining of the intestines) or gluten intolerance must eliminate this protein from their diet to avoid serious health issues. Adverse effects from consuming gluten include abdominal pain and diarrhea, as well as intestinal damage, which may not necessarily produce symptoms.
Grains and Starches
Corn, rice, potatoes and soy are common gluten-free foods. Other options include quinoa, tapioca, buckwheat, amaranth, millet and arrowroot. Oats were once eliminated from the gluten-free diet due to cross-contamination from machinery during processing. Oats are now considered to be a safe part of the diet if the food label reads "gluten-free."
Fruits and Vegetables
All fruits and vegetables are free of gluten and can be eaten without concern. However, check the packaging if the produce you are purchasing is processed beyond its natural state to ensure it is free of gluten.
High-Protein Foods
Meat, poultry, fish, beans and milk and dairy products are all gluten-free foods. Be sure to purchase products that are minimally processed. As with fruits and vegetables, read the food label and ingredient list carefully to verify there is no hidden gluten.
Beverages
Wine and distilled liquors are free of gluten. Water, carbonated sodas and water, and juices that are made from 100% juice do not contain gluten.
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