If you’re feeling overwhelmed with knowing what foods are gluten free, fear not. In this article you’ll learn about which foods are naturally gluten free and why it’s important to know this list like the back of your hand.
What Does “Naturally Gluten Free” Mean?
Naturally gluten free foods are those that normally do not contain gluten. These foods do not include gluten free versions of typically gluten containing foods. A majority of these food items include whole fruits, vegetables, proteins, dairy, and (gluten free) grains.
Why Eat Naturally Gluten Free Foods?
Until you feel comfortable reading nutrition labels for packaged food products, I recommend sticking to eating naturally gluten free foods. Eating whole foods can not only reduce your chances of accidentally eating gluten, but also help your body heal from years of gluten exposure.
If you find yourself suffering from symptoms after an accidental exposure to gluten, I also recommend coming back to simple, naturally gluten free meals.
My gluten-free recipes are easy to make and use naturally gluten-free ingredients (plus no one will know that they are gluten free!)
List of Naturally Gluten Free Foods
Proteins
- Plant-Based Proteins: beans, edamame, lentils, nuts, peanuts, peas, seeds, tempeh, tofu
- Omnivore Proteins: beef, pork, lamb, bison, turkey, chicken, fish, seafood
- Proteins that require more research: processed meats (hot dogs, sausage, bacon, salami), vegetarian burgers, ground meats, deli meats, meats mixed with sauces, breaded meats
Fruits
- Whole fruits including (but not limited to) citrus fruits, bananas, mango, papaya, berries, peaches, pears, watermelon, apples, and cantaloupe.
Vegetables
- Whole vegetables including (but not limited to) cauliflower, broccoli, spinach, kale, swiss chard, potatoes, corn, squash, beans, bell peppers, mushrooms, onions, and carrots
Dairy
- Butter, cheese, cream, ghee, milk, sour cream, yogurt
Fats & Oils
- Avocado oil, butter, canola oil, coconut oil, ghee, olive oil, sesame oil, sunflower oil, vegetable oil
Alcohol
- Wine, hard cider, gluten free beer made from 100% gluten free grains, pure distilled liquors (including those made from wheat, barley, and rye – i.e. distilled bourbon)
Grains
- Amaranth, arrowroot, buckwheat, millet, oats*, quinoa, rice (brown, jasmine, wild, white), sorghum, tapioca, teff
*make sure oats are labelled as certified gluten-free as they may be contaminated with gluten during processing.)
Are Spices Naturally Gluten Free?
Yes! Individual spices (think cumin, salt, pepper, paprika, cinnamon, etc) are naturally gluten free and are a great way to add flavor. Gluten free food should never taste bland!
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