Following a gluten-free diet can often feel restrictive, but chances are you’re avoiding foods you probably don’t need to be. Gluten, a protein found in grains like wheat, barley, and rye, helps food maintain shape and acts as a glue-like substance to hold food together. Those who have coeliac disease, an autoimmune disorder, suffer from small intestine damage with the ingestion of gluten. This can result in uncomfortable bloating, gas, and constipation, among other symptoms. "Whenever it comes to a diet with limitations due to an allergy or intolerance, I prefer to focus on the foods my clients can eat," says dietitian Rebecca Ditkoff. Here are 10 gluten-free foods that aren’t overly processed or packaged, so you can shop smart the next time you’re at the grocery store.
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1) Rice
It’s one of the many grains that are inherently gluten-free, so eat up. Consider picking brown or forbidden rice over white most of the time, though. Both are rich in fibre - something that can be tough to get enough of on a gluten-free diet.
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2) Potatoes
You might treat them like a carb on your plate, but potatoes are still vegetables - and all vegetables and fruits are gluten-free. When you’re craving something starchy, they’re the perfect stand-in for white pasta or bread.
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3) Plain yoghurt
Plain dairy foods are naturally gluten-free, and unsweetened yoghurt is no exception. Many flavoured varieties fit the bill too, but it’s a good idea to check the ingredients on the label to be sure. "Traces of gluten could be found in yoghurts made with things like muesli, cake pieces, or lollies," says dietitian Sarah Pflugradt. When in doubt, opt for plain Greek or Icelandic yoghurt for less carbs and sugars and more protein.
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4) Almond flour
Even though it’s got flour in the name, almonds (and other nuts) are all gluten-free. And since almond flour is just finely ground almonds, this ingredient is good to go. Use it as a substitute for wheat flour in gluten-free baked goods, or as a crunchy, breadcrumb-like coating for chicken or fish.
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5) Oats
Good news: This grain is gluten-free. The caveat? "Most oats are processed in facilities that do not separate them from other grains," Pflugradt says. As a result, they could end up contaminated with gluten. To be safe, seek out oats that are specifically labeled gluten-free and try porridge. (Some people with coeliac even have trouble with oats that are certified gluten-free.)
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6) Eggs
All unprocessed animal proteins - including chicken, beef, fish, and yes, eggs! - are naturally gluten-free. If you’re looking for a hearty, gluten-free replacement for your wheat-based breakfast cereal, a simple morning scramble will fit the bill.
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7) Corn
Fresh, frozen, or even popped, corn is 100 percent gluten-free. Keep in mind that foods made with corn or corn flour - like cornbread - can still contain gluten though, so always check the label. Same goes for packaged popcorn. Plain varieties made with oil and salt are usually safe, but flavoured options could have additives that contain gluten.
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8) Quinoa
Like rice, quinoa is a gluten-free grain that’s a solid source of fibre. (You’ll get 5g fibre per cooked cup.) Steamed quinoa is always a good choice, but consider experimenting with gluten-free quinoa flour pastas, too.
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9) Beans and legumes
From chickpeas, to black beans, to lentils, beans and legumes are gluten-free and high in iron, another mineral a gluten-free diet can be lacking. Many packaged products made with them - like chickpea pasta, hummus, or lentil chips - are gluten-free as well. With all packaged gluten-free products, give the ingredients on the label a look to make sure it’s a pure gluten-free product.
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10) Avocado
Life without guac might be a little sad, so it’s a good thing that avocados (a fruit!) are gluten-free. Mash it on gluten-free toast for breakfast, or dunk gluten-free corn chips into homemade guacamole for a satisfying snack.
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