Safe ingredients

The most cost-effective and healthy way to follow the gluten-free diet is to seek out these naturally gluten-free food groups, which include:

  • Fruits
  • Vegetables
  • Meat and poultry
  • Eggs
  • Fish and seafood
  • Dairy
  • Beans, legumes, and nuts

There are many naturally gluten-free grains that you can enjoy in a variety of creative ways. Many of these grains can be found in your local grocery store, but some of the lesser-known grains may only be found in specialty or health food stores. It is not recommended to purchase grains from bulk bins because of the possibility for cross-contact with gluten.

The following grains, starches and legumes are just a few in a long list of natural gluten-free options:
  • Rice
  • Cassava
  • Corn (maize)
  • Soy
  • Potato
  • Tapioca
  • Beans
  • Sorghum
  • Quinoa
  • Millet
  • Banana flour
  • Buckwheat groats  (kasha)
  • Arrowroot
  • Amaranth
  • Teff
  • Flax
  • Chia
  • Yucca
  • Gluten-free oats
  • Nut flours
  • Coconut flour

There has been some research that some naturally gluten-free grains may contain gluten from cross-contact with gluten-containing grains through harvesting and processing. If you are concerned about the safety of a grain, purchase only versions that are tested for the presence of gluten and contain less than 20 ppm.

2017-10-15T23:11:36+00:00

About the Author:

Singapore Celiacs helps people survive and thrive on a gluten free diet.