I like to think on the positive side of things, don’t you? Instead of looking at what you can’t eat when you’re gluten-free, let’s first be grateful for what we can eat. If you need to avoid gluten, feast your eyes and taste buds on this list of safe gluten-free foods:
GLUTEN-FREE GRAINS AND ALTERNATIVE FLOURS:
amaranth, arrowroot, beans, black gram, buckwheat, chickpea (besan),carob, corn (maize), garbanzo, garfava, lentil, millet, Montina, nut flours, potato flours and starches, quinoa, rice, sorghum, soy, sweet potato, sweet rice, tapioca (manioc), teff, yucca
All vegetables are gluten-free (Be cautious of floured or breaded vegetables, or those in sauces)
PROTEIN (BEANS, EGGS, MEAT AND FISH):
All meats: beef, poultry, fish, etc. (unless they are floured, breaded, or cooked in wheat thickened sauces)
All fruits are gluten-free (unless they have been combined with or are packaged with gluten containing ingredients)
water, water, water, 100% juices, milk, tea, coffee, and water
Do you see a pattern here? Whole foods, those eaten as close to their natural state as possible, are safe. It’s the packaged, pre-mixed, convenience foods that become a problem. If you haven’t already, you’ll soon find yourself a ‘label reader’. It’s so common in our house that even my five-year-old ‘reads’ the labels and declares them safe to eat.
Gluten hides under many different names. Any of the following words on food labels should make you wary, though it depends on where and how they are made. It may be necessary to check with the manufacturer first.
*This ingredient is considered safe if made in North America
UNSAFE GRAINS/FLOURS CONTAINING GLUTEN:
barley, bulgar, couscous, durum, einkorn, emmer, farina, faro, graham, kamut, malt, matzoh meal, oats*, rye, semolina, spelt, triticale, wheat, wheat germ, wheat starch
*Oats themselves do not contain gluten. The problem is with the manufacturing process – most oats are processed in facilities that also process wheat. There are companies that produce oats without the wheat contamination.