Gluten Free Basics: Food Types to Enjoy and to Avoid

Going gluten free means watching out for wheat, barely, and rye in our foods (and drinks), but let’s look at some basic types of foods that are gluten free in their natural form:

  • Fruits
  • Vegetables
  • Potatoes
  • Rice
  • Beans
  • Meat
  • Milk
  • Yogurt
  • Butter

The key here is “in their natural form.” Going to the butcher shop and selecting a steak, that is naturally gluten free. Going to the Whole Foods counter and asking for the steak tips in teriyaki marinade, that is not natural or gluten free. Steak doesn’t naturally come marinaded (at least not in this world), and the marinade here most likely contains soy sauce (more on this in a minute). Foods that are left in their original form, from nature, are usually safe to eat. So dried beans in a bag are probably okay, but beans in a can will contain other ingredients may not be safe.

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Welcome to the World Void of Gluten

Light Than Air Chocolate Cake from Gluten Free Mommy

Whether it’s an allergy, an intolerance, or Celiac disease, you are unable to consume anything that has the protein gluten in it. That doesn’t sound so bad, right?

Right, until you realize that gluten is what gives elasticity to dough, helps baked goods rise, thickens sauces and broths, used as an additive in foods with low protein, and a host of other uses. You find out you can no longer eat: most cereals, breads, crackers, chips, bagels, muffins, cakes, brownies, pies, pastries, buns, rolls, tortillas, pastas,  pizza, gravies, soy sauce, salad dressings, bar-b-q sauce, instant rices, frozen food entrees, fast food, imitation meat products, most types of candy, and the list continues. And because this little protein can be found hiding under several names, you get to spend hours reading labels at the grocery store, telling your co-workers no, you really can’t have a slice of the birthday cake,  lying in bed wondering if you remembered to check your toothpaste, and asking the waiter, can I please see the ingredient list for your marinade? Suddenly you feel your food choice realm has just shrunk significantly.

Yes, your post-gluten world will not be the same as the one you were living. Grocery stores will seem to shrink in the number of items you can even consider purchasing, the list of restaurants you go out to seems to have evaporated, the standard carbohydrates you used to refuel and pre-fuel before running will need some serious adjustment, and you don’t know where to begin. It can be overwhelming and even depressing at first, but please don’t be discouraged.

You will find there are still thousands of things you can eat and almost always you can find a way to create your most beloved gluten-food in a gluten-free version. And if you look at that list again, you will find that rules out a lot of unhealthy options. Going gluten-free will be the best thing for your body, and you will eat healthier as a result. That’s two huge positive benefits that outweigh even the best slice of cake.

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