Do you wonder which foods are gluten-free? It’s not surprising that the gluten-free diet can be tricky. Gluten can sometimes hide in unexpected places.
It’s expected to need clarification or even be overwhelmed by ingredient lists and food labels when you start the diet. There will be many foods that you can’t eat on a gluten-free diet. There are many foods you can enjoy.
This list can be divided into eight categories: fruits, vegetables, dairy products, meats, milk, dairy products, bread, snacks, dry goods, mixes, condiments and prepared foods, and beverages. This guide will help you choose safe products from each category and suggest safe brands.
You’ll find the summary of the list at the end. This can be printed out and taken to the grocery shop. It will help if you read the explanations before you buy. Making mistakes is easy if you don’t know canto scary things in a day. It’s too complicated and requires too much learning.
You will soon find shopping for gluten-free foods second nature.
Vegetables and Fruits Gluten-Free
You’re sure to love fresh fruits and vegetables, and there are very few exceptions. They’re all gluten-free. You can indulge in all the fresh fruits, vegetables, and greens in your grocery store’s new produce section.
However, there are a few places where products from the produce section can be gluten-free. You must verify that jars of processed fruits contain no other ingredients. While most of the fruit is gluten-free, you may find something that is not.
Many stores also sell cut-up fruits in containers. Double-check the location of the workers before you buy this fruit. Some stores use the deli counter to prepare the fruit. This means that cross-contamination is possible from sandwiches or other products. This is fine in most stores.
If you are sensitive to trace gluten, specific fruits, and vegetables may cause symptoms. It’s not possible to imagine things. The problem is gluten cross-contamination at farms.
Gluten-Free Frozen and Canned Fruits and Vegetables
Most canned fruits and veggies are gluten-free. However, some products may not be. 2 The more ingredients in a product, the greater the chance of it being contaminated. You must consult the manufacturer or read labels to determine if a product is being processed in a shared facility or on the same manufacturing lines as gluten-containing products.
Frozen single-ingredient fruits and vegetables (e.g., frozen green beans or frozen peas) generally have no danger. However, it is essential to read the labels and contact the manufacturer if you have any questions about gluten cross-contamination.
Frozen fruits or vegetables with multiple ingredients (e.g., prepared side dishes) might be unsafe. Many contain gluten ingredients. To be specific, you will need to contact the manufacturer.
Gluten-Free Poultry, Meat, and Fish
Fresh meat and fish are generally safe for those who follow a gluten-free diet like fresh fruits and veggies. New beef, pork, lamb, chicken, turkey, and fish cuts can be found at your local supermarket or butcher.
Avoid meats and poultry that are ready to cook or ready to eat. Most of these dishes are not safe for the diet. The store may use unsafe sauces or bread crumbs.
A broth or liquid that is intended to “plump up” chickens or turkeys may be present in some products. This broth must be clearly labeled. You must check with the manufacturer to confirm if it contains gluten. It is best to avoid poultry with added liquids or broths.
Avoid unwrapping meat and fish displayed in refrigerator cases. The display case could also contain bread crumbs or other gluten ingredients. These cases have fans that move air around and can blow crumbs onto unwrapped products. Pre-packaged is the best option if you are still deciding.
Gluten-Free Hams, Hot Dogs, and Sausage
According to the U.S. Food and Drug Administration’s (FDA) 20 parts per million definitions, many hams are gluten-free. Only a few seem to be “gluten-free.”
Many hotdogs are also gluten-free to 20% ppm. Some, such as Applegate Farms’ hotdogs, have a gluten-free label. Applegate Farms and many other manufacturers also produce gluten-free bacon.
Take extra care when handling sausage. It would help if you were cautious when buying links. Many sausages have bread crumbs as a filler. Even if you don’t see a gluten ingredient in the sausage you are considering, it could have been made on equipment that processes gluten-containing links. Ask about this. There are brands of gluten-free sausages.
Many gluten-free deli types of meat are available: Hormel, Hillshire Farms, and all Boar’s Head products. Cross-contamination can occur from shared slicing machines at deli counters. Pre-packaged meats are better than having them cut behind the counter.
Dairy Products and Milk that is Gluten-Free
Although most milk and dairy-based products can be gluten-free, some exceptions exist. Plain milk is gluten-free regardless of whether it is regular, skim, or heavy cream. However, there are exceptions. Not Safe: Malted milk products (including malted milkshakes) are made with malt.
Plain yogurt is safe, including Chobani 6 and Fage brands. Many flavored yogurts are also gluten-free. To be specific, you will need to verify the ingredients. It would help if you did not eat yogurts with cookies or granola.
Also, the supermarket’s refrigerator case contains:
- Gluten-free eggs.
- Butter which is also gluten-free.
- Margarine is also gluten-free.
Some milk substitutes (such as soymilk or almond milk) can be gluten-free. Some products are gluten-free, while others are not. 8
Gluten-Free Ice Cream and Cheese
Most cheese options are safe to purchase. Be aware of “beer-washed cheeses.” Beware of “beer-washed” cheeses.
Beware of cheese cut up and repackaged at individual grocery stores 10. In most cases, this repackaging occurs in the deli section, on the same cutting boards as the staff making sandwiches. Instead, choose cheese that the manufacturer packaged. Although you may need to buy more cheese than you would like, cheese can be frozen well.
Gluten-free ice cream: Beware of icecreams that contains large amounts of cookie dough, chunks, or other dangerous candy. Avoid ice creams with names like “Cookies and Cream” and “Chocolate Chip Cookie Dough,” which are gluten-free, unless they’re specifically labeled.
It would help if you found ice cream sandwiches that are gluten-free to be allowed. However, you can still buy frozen fruit pops or other gluten-free ice cream treats. 11
Gluten-Free Snacks and Breads
You have many options when it comes to bread. You can order frozen gluten-free bread online or at your local grocery store.
Sometimes, people with celiac disease and those with gluten sensitivity may claim they can eat bread made with sprouted Wheat or Einkorn Wheat (an old form of wheat). Could you not believe what they said? Only accept them if the bread contains wheat. 12
Baked Snacks Gluten-Free
You must avoid gluten-free products if you are looking for baked goods such as cookies and cakes. Most stores stock at least a few gluten-free cookies; some may carry gluten-free frozen waffles or bagels.
Many gluten-free energy bars and pretzels can be used as snacks. Many manufacturers, including Kettle, produce gluten-free potato chips. They also label them accordingly. There are many brands of gluten-free corn chips. Look out for the ones that are specifically marked as such.
Multiple gluten-free candies, up to 20 parts per million, are available. For safe options, see the list of gluten-free sweets.
Gluten-Free Pasta and Cereal
There are many options when it comes to Gluten-Free Cereal. Many major brands, like General Mills Chex, have started making gluten-free versions of some of their most popular products. Don’t buy cereal that isn’t gluten-free, just like bread and snacks.
This is also true for pasta: if it isn’t labeled gluten-free, don’t purchase it. There are many gluten-free pasta choices, from fettuccine and linguine, available.
You can choose from pasta made with corn, rice, or other unusual gluten-free grains like quinoa. You may have a favorite brand, but making pasta dishes identical to the originals is possible.