54 Foods You Can Eat on a Gluten-Free Diet

Gluten is a protein found in certain grains, such as wheat, rye and barley. Although gluten is safe for most people, those with conditions like celiac disease or gluten sensitivity should avoid it to prevent adverse health effects

Here are 50 foods that are gluten free.

Whole Grains

Quinoa
Brown rice
Wild rice
Buckwheat
Sorghum
Tapioca
Millet
Amaranth
Teff
Arrowroot
Oats

Avoid These:

Wheat, all varieties (whole wheat, wheat berries, graham, bulgur, farro, farina, durum, kamut, bromated flour, spelt, etc.)
Rye
Barley
Triticale

Fruits and Vegetables

Citrus fruits, including oranges and grapefruit
Bananas
Apples
Berries
Peaches
Pears
Cruciferous vegetables, including cauliflower and broccoli
Greens, such as spinach, kale and Swiss chard
Starchy vegetables, including potatoes, corn and squash
Bell peppers
Mushrooms
Onions
Carrots
Radishes
Green beans

Double Check These:

Canned fruits and vegetables: May be canned with sauces that contain gluten. Fruits and vegetables canned with water or natural juices are likely gluten-free.
Frozen fruits and vegetables: Sometimes contain added flavorings and sauces that contain gluten. Plain frozen varieties are typically gluten-free.
Dried fruits and vegetables: May include gluten-containing ingredients. Plain, unsweetened, dried fruits and vegetables tend to be gluten-free.
Pre-chopped fruits and vegetables: May be cross-contaminated with gluten depending on where they were prepped.

Proteins

Legumes (beans, lentils, peas, peanuts)
Nuts and seeds
Red meat (fresh beef, pork, lamb, bison)
Poultry (fresh chicken, turkey)
Seafood (fresh fish, scallops, shellfish)
Traditional soy foods (tofu, tempeh, edamame, etc.)

Double Check These:

Processed meats, such as hot dogs, pepperoni, sausage, salami and bacon
Meat substitutes, such as vegetarian burgers
Lunch meats or cold cuts
Ground meats
Proteins that have been combined with sauces or seasonings
Ready-to-eat proteins, such as those in microwavable TV dinners

Avoid These:

Any meat, poultry or fish that has been breaded
Proteins that are combined with wheat-based soy sauce
Seitan

Dairy Products

Milk
Butter and ghee
Cheese
Cream
Cottage cheese
Sour cream
Yogurt

Double Check These:

Flavored milks and yogurts
Processed cheese products, such as cheese sauces and spreads
Ice cream, which is sometimes mixed with additives that contain gluten

Avoid These:

Malted milk drinks

Fats and Oils

Butter and ghee
Olives and olive oil
Avocados and avocado oil
Coconut oil
Vegetable and seed oils, including sesame oil, canola oil and sunflower oil

Double Check These:

Cooking sprays
Oils with added flavors or spices

Beverages

Water
100% fruit juice
Coffee
Tea
Some alcoholic beverages, including wine, hard ciders and beers made from gluten-free grains, such as buckwheat or sorghum
Sports drinks, soda and energy drinks
Lemonade

Double Check These:

Any beverage with added flavorings or mix-ins, such as coffee coolers
Distilled liquors, such as vodka, gin and whiskey — even when labeled gluten-free, as they are known to trigger a reaction in some people
Pre-made smoothies

Avoid These: