Simple Start to the Gluten-Free Diet

There is a tremendous amount of gluten-free food available to you, and options are increasing every day. With the exception of the gluten-containing grains (wheat, rye, barley), fresh foods without processing or additives are naturally gluten-free.^1,2

Gluten-free foods include:

• Fresh/frozen fruits and vegetables (and their juices) without added ingredients, seasonings or sauces that contain gluten
• Unprocessed, plain fresh/frozen meat, poultry (chicken, turkey), fish and seafood
• To learn more about USDA-regulated food labeling for processed meat and poultry, read our Gluten-Free Label Reading Guide. These foods follow different labeling rules and may contain hidden gluten.
• Plain, dried or canned legumes* (chickpeas, lentils, soybeans, etc.) and plain, dried or canned beans* (navy, pinto, black, etc.), if no gluten-containing ingredients are listed³
• Fresh, unprocessed eggs
• Read more about USDA-regulated processed egg products, which follow different labeling rules and may contain hidden gluten.
• Milk and dairy products (plain milk, yogurt, cheese, cottage cheese, buttermilk, most ice creams); avoid malted dairy products
• Non-dairy beverages labeled “gluten free” such as rice, soy, hemp, and nut milk
• Potatoes, sweet potatoes, parsnips and turnips
• Plain nuts (walnuts, almonds, pecans, etc.) and seeds (sunflower, pumpkin, flax, etc.)
• Oils (butter, margarine, all vegetable oils)
• Condiments made with allowed ingredients (see "Ingredients to Avoid" section below)
• Beverages such as water, tea,** instant or ground coffee (regular or decaffeinated), pure cocoa without added ingredients
• Gluten-free grains and grain products, along with the products made from them that are labeled “gluten-free”; options include amaranth, buckwheat, corn, millet, quinoa, sorghum, teff, and the products made from these grains; plain rice and plain wild rice, which do not need to be labeled gluten-free.

*Lentils are allowed to contain a certain percentage of foreign grain, including wheat, barley and rye, unless labeled gluten-free. Whether labeled gluten-free or not, pour dried legumes (and beans) onto a cookie sheet and sort through for rocks and gluten-containing grains. Rinse and drain well. Also rinse and drain canned lentils.³

** Herbal tea may contain barley.

Read our comprehensive guide to the gluten-free diet by food category.

• With the exception of plain rice and plain wild rice, only buy grain and grain products that are labeled “gluten free.” Many naturally gluten-free grains and flours may be contaminated with gluten-containing grains.
• Try to eat whole or enriched gluten-free grains and products, such as amaranth, millet, buckwheat, teff, sorghum, and quinoa labeled gluten-free. Corn, potato, and white rice are also gluten-free starches/grains, but they have less fiber and fewer nutrients.
• Learn more about the benefits of healthy and naturally gluten-free grains.

Whole Grains and Flours with Higher Nutritional Value⁴

Refined Grains and Flours with Lower Nutritional Value⁴

Avoid any food made with or containing the following:

• Wheat
• Barley
• Rye
• Malt
• Brewer’s yeast
• Oats (unless specially produced, labeled gluten-free oats)

The selection above introduces the six key words to help you avoid gluten in a food product not labeled gluten free. Read the Gluten-Free Label Reading Guide to understand the differences between the labeling laws for gluten-free foods set by the Food and Drug Administration (FDA) and how the US Department of Agriculture (USDA) labels the products it regulates.

View our detailed list of gluten-containing foods and ingredients to avoid.

• Read labels carefully to avoid gluten. Ingredients and labels can change at any time without warning. If an ingredient list is not provided, contact the company directly for product information.
• “Wheat-free” does not necessarily mean “gluten free.” Wheat-free products may contain rye, barley, or oats (avoid oats unless they are specially produced, labeled gluten free oats).
• Consider the possibility of cross-contact between gluten-free foods and gluten containing foods.
• Gluten-free products cost more than products that are made with gluten-containing grains. Read our guide to eating gluten-free on a budget for ideas on how to save money.
• The gluten-free diet can be low in fiber, often due to processing. Fortunately, there are simple and healthy ways to include fiber in the gluten-free diet.
• Many gluten-free products are highly processed.⁶ During processing, in addition to fiber, vitamins and minerals can be lost. Fortified or enriched foods have vitamins and minerals added back in after processing. Unlike many gluten-containing products (cereals, bread, pasta, etc.), most gluten-free products are not fortified with key vitamins and minerals.
  • Look for gluten-free products that are labeled “fortified” and add them to your diet to make it more wholesome.⁵
• Shop the perimeter of the grocery store for naturally gluten-free fruits and vegetables; plain dairy products; and plain meat, fish, and poultry.
• Weight gain is common after starting a gluten-free diet. Visit our Weight Gain section and also read our guide to healthy eating to learn more about maintaining a healthy weight and balanced diet.
• Some products are “certified” gluten-free. Third-party gluten-free certification is a voluntary process designed to ensure that strict gluten-free standards are met in the testing and production processes of gluten-free labeled foods, beverages and supplements. Manufacturers can choose to hire a third party to oversee and confirm the accuracy of their gluten-free processes and claims. Certifying criteria of some groups may be stricter than the FDA’s rules, which call for labeling food gluten-free at less than 20 parts per million (ppm) of gluten.
  • Note that it is not necessary to limit yourself to only certified gluten-free foods. Foods with specialty certifications may provide you with added confidence in the gluten-free foods you buy; however, this does not mean that foods without certifications are unsafe to eat.
• Whenever possible, consult with a registered dietitian who specializes in celiac disease to help you monitor your diet and health, identify overlooked sources of gluten, and share new ideas and recipes. If you have food allergies or other food intolerances, such as lactose intolerance, or another medical condition, a registered dietitian can help you create an individualized meal plan.⁷

Following a Gluten-Free Diet, Celiac Center at Beth Israel Deaconess Medical Center

Celiac Resources, Celiac Center at Beth Israel Deaconess Medical Center

Gluten-Free Diet, University of Chicago Celiac Disease Center

Getting Started on a Gluten-Free Diet, Gluten Intolerance Group

Gluten-Free Foods, Celiac Disease Foundation

What Can I Eat on a Gluten-Free Diet?, Shelley Case, RD

Gluten-Free Diet Guide for Families, North American Society for Pediatric Gastroenterology, Hepatology and Nutrition (NASPGHAN)

1. Thompson T, Lee AR. Gluten contamination of grains, seeds, and flours in the United States: a pilot study. JADA, 2010,110(6):937-940.
2. Celiac Center at Beth Israel Deaconess Medical Center. Following the Gluten-Free Diet.
3. Gluten-Free Watchdog. Warning – General Product Warning: Check your Lentils (2016). glutenfreewatchdog.org. Accessed March 3, 2022.
4. Gluten-Free Diet: The Definitive Resource Guide, Revised and Expanded Edition, Shelley Case. Case Nutrition Consulting, Inc., 2016.
5. American Dietetic Association. Executive Summary of Recommendations. Evidence Analysis Library. Celiac Disease (2009). andeal.org. Accessed March 3, 2022.
6. Allen B, Orfila C. The availability and nutritional adequacy of gluten-free bread and pasta. Nutrients. 2018;10(10):1370.
7. Dennis M, Lee AR, McCarthy T. Nutritional considerations of the gluten-free diet. Gastroenterol Clin North Am. 2019 Mar;48(1):53-72.

Revision Date: March 3, 2022
Editors: Melinda Dennis, MS, RD, LDN and Pam Cureton, RD, LDN