Gluten Free List of Foods
Gluten Free Food List
Believe or not, it really is easy to live a gluten-free lifestyle. You just have to change HOW you think about eating. There are many food choices to consider when eating gluten-free. BUT, I’m not talking about grabbing processed gluten-free foods with an attempt to eat in the same way you’ve always eaten.
I’m talking about making smart choices when you shop and purchase REAL food–fresh or frozen produce, quality meats that don’t contain antibiotics, hormones, nitrates and a slue of other toxins that all other meats non-organic animal protein contains, and organic produce. Why would you want to consume foods with added chemicals and colorings in them anyway? So, shopping smarter means taking time to purchase foods that are NOT processed and enjoying fresh foods that have been sustainably grown.
It all begins with the label!
Yeah I know. Reading labels can be a real pain when you can’t see the “munchkin writing” or you’re in a hurry. But if you want to avoid foods that have been modified or genetically altered, then it’s time to get the reading glasses out and become an informed consumer. Becoming more aware of what’s in your food makes you a smarter, more thoughtful consumer. Your body is worth it, so when you go to the market, don’t expect to rush or go when you’re hungry. Take your time and know what you’re buying. Eventually, your time in the stores will shrink because you know what you want…they’re all along the inside walls of the store. Everything else in the middle is processed!
The following items can be consumed liberally
(go organic and local with your whole-food choices wherever possible; flash frozen is fine, too). Be sure to read all ingredient labels when in doubt.
- Protein: whole eggs; wild fish (salmon, black cod, mahi mahi, grouper, herring, trout, sardines); shellfish and molluscs (shrimp, crab, lobster, mussels, clams, oysters); grass-fed meat, fowl, poultry, and pork (beef, lamb, liver, bison, chicken, turkey, duck, ostrich, veal); wild game. Pre-packaged meat products may or may not contain gluten.
- Healthy fats: extra virgin olive oil, sesame oil, coconut oil, grass-fed tallow and organic or pasture-fed butter, ghee, almond milk, avocados, coconuts, olives,nuts and nut butters, cheese (except for blue cheeses), and seeds (flaxseed, sunflower seeds, pumpkin seeds, sesame seeds, chia seeds).
- Vegetables: leafy greens and lettuces, collards, spinach, broccoli, kale, chard, cabbage, onions, mushrooms, cauliflower, Brussels sprouts, sauerkraut, artichoke, alfalfa sprouts, green beans, celery, bok choy, radishes, watercress, turnip, asparagus, garlic, leek, fennel, shallots, scallions, ginger, jicama, parsley, water chestnuts.
- Milk and Dairy: Fresh plain milk, butter, plain yogurt, fresh eggs and many cheeses are gluten-free. Some ice creams are gluten-free and some are not — check ingredients.
- Low-sugar Fruit: avocado, bell peppers, cucumber, tomato, zucchini, squash, pumpkin, eggplant, lemons, limes.
- Herbs, Seasonings, and Condiments: You can go wild here as long as you read labels. No need for ketchup and chutney. Enjoy mustard, horseradish, tapenade, and salsa if they are free of gluten, wheat, soy, and sugar. There are virtually no restrictions on herbs and seasonings; be mindful of packaged products, however, that were made in plants that process wheat and soy. Also avoid anything with MSG in it when possible. *MSG has been know to cause headaches, flushing, sweating, facial tightness, heart palpitations, chest pains, shortness of breath, nausea, muscle weakness; and numbness, tingling or burning in the mouth, around the face and in the limbs, according to MayoClinic
The following can be used in moderation
(“moderation” means eating small amounts of these ingredients once a day or, ideally, just a couple times weekly):
- Non-gluten grains: Amaranth, buckwheat, rice (brown, white, wild), millet, quinoa, sorghum, teff. (A note about oats: although oats do not naturally contain gluten, they are frequently contaminated with gluten because they are processed at mills that also handle wheat; avoid them unless they come with a guarantee that they are gluten-free.) When non-gluten grains are processed for human consumption (e.g., milling whole oats and preparing rice for packaging), their physical structure changes, and this increases the risk of an inflammatory reaction. For this reason, we limit these foods.
- Legumes (beans, lentils, peas): Exception: you can have hummus (made from chickpeas).
- Carrots and parsnips.
- Whole sweet fruit: Berries are best; be extra cautious of sugary fruits such as apricots, grapes, mangos, melons, papaya, prunes, and pineapple. Be cautious of any pre-packaged items as they may contain gluten or be subject to cross-contamination. This may be true for frozen and canned fruits. Read all labels!
- Fruit juices: When you remove the fiber from your fruit, you’re left with a lot of concentrated sugar and water. This spikes blood sugar levels. Keep fruit juices to 6 ounces or less daily.
- Cow’s milk and cream: Use sparingly in recipes, coffee, and tea.
- Cottage cheese, yogurt, and kefir: Use sparingly in recipes or as a topping.
- Sweeteners: Choose natural stevia and chocolate (choose dark chocolate that’s at least 70% or more cocoa).
- Wine: One glass a day if you so choose, preferably red.
© Dr. David Perlmutter | used with permission