The Gluten Free Diet: Some Examples

By the American Dietetic Association Exit Site

Following are examples of foods that are allowed and those that should be avoided when eating gluten-free. Please note that this is not a complete list. People are encouraged to discuss gluten-free food choices with a physician or dietitian who specializes in celiac disease.

Also, it is important to read all food ingredient lists carefully to make sure that the food does not contain gluten.

Food Categories	Foods Recommended	Foods To Omit	Tips
Breads, cereals, rice, and pasta: 6-11 servings each day
Serving size = 1 slice bread, 1 cup ready-to-eat cereal, 1/2 cup cooked cereal, rice, or pasta; 1/2 bun, bagel, or English muffin	" Breads or bread products made from corn, rice, soy, arrowroot corn or potato starch, pea, potato or whole-bean flour, tapioca, sago, rice bran, cornmeal, buckwheat, millet, flax, teff, sorghum, amaranth, and quinoa " Hot cereals made from soy, hominy, hominy grits, brown and white rice, buckwheat groats, millet, cornmeal, and quinoa flakes " Puffed corn, rice or millet, and other rice and corn made with allowed ingredients " Rice, rice noodles, and pastas made from allowed ingredients " Some rice crackers and cakes, popped corn cakes made from allowed ingredients	" Breads and baked products containing wheat, rye, triticale, barley, oats, wheat germ or bran, graham, gluten or durum flour, wheat starch, oat bran, bulgur, farina, wheat-based semolina, spelt, kamut " Cereals made from wheat, rye, triticale, barley, and oats; cereals with added malt extract and malt flavorings " Pastas made from ingredients above " Most crackers	Use corn, rice, soy, arrowroot, tapioca, and potato flours or a mixture instead of wheat flours in recipes. Experiment with gluten-free products. Some may be purchased from your supermarket, health food store, or direct from the manufacturer.
Food Categories	Foods Recommended	Foods To Omit	Tips
Vegetables: 3-5 servings each day
Serving size = 1 cup raw leafy, 1/2 cup cooked or chopped, 3/4 cup juice	" All plain, fresh, frozen, or canned vegetables made with allowed ingredients	" Any creamed or breaded vegetables (unless non-allowed ingredients are used), canned baked beans " Some french fries	Buy plain, frozen, or canned vegetables and season with herbs, spices, or sauces made with allowed ingredients.
Food Categories	Foods Recommended	Foods To Omit	Tips
Fruits: 2-4 servings each day
Serving size = 1 medium size, 1/2 cup canned, 3/4 cup juice, 1/4 cup dried	" All fruits and fruit juices	" Some commercial fruit pie fillings and dried fruit
Food Categories	Foods Recommended	Foods To Omit	Tips
Milk, yogurt, and cheese: 2-3 servings each day
Serving size = 1 cup milk or yogurt, 1 1/2 oz natural cheese, 2 oz processed cheese	" All milk and milk products except those made with gluten additives " Aged cheese	" Malted milk " Some milk drinks, flavored or frozen yogurt	Contact the food manufacturer for product information if the ingredients are not listed on the label.
Food Categories	Foods Recommended	Foods To Omit	Tips
Meats, poultry, fish, dry beans and peas, eggs, and nuts: 2-3 servings or total of 6 oz daily
Serving size = 2-3 oz cooked; count 1 egg, 1/2 cup cooked beans, 2 tbsp peanut butter, or 1/4 cup nuts as 1 oz of meat	" All meat, poultry, fish, and shellfish; eggs " Dry peas and beans, nuts, peanut butter, soybeans " Cold cuts, frankfurters, or sausage without fillers	" Any prepared with wheat, rye, oats, barley, gluten stabilizers, or fillers including some frankfurters, cold cuts, sandwich spreads, sausages, and canned meats " Self-basting turkey " Some egg substitutes	When dining out, select meat, poultry, or fish made without breading, gravies, or sauces.
Food Categories	Foods Recommended	Foods To Omit	Tips
Fats, snacks, sweets, condiments, and beverages
	" Butter, margarine, salad dressings, sauces, soups, and desserts made with allowed ingredients " Sugar, honey, jelly, jam, hard candy, plain chocolate, coconut, molasses, marshmallows, meringues " Pure instant or ground coffee, tea, carbonated drinks, wine (made in U.S.), rum, alcohol distilled from cereals such as gin, vodka, and whiskey " Most seasonings and flavorings	" Commercial salad dressings, prepared soups, condiments, sauces and seasonings prepared with ingredients listed above " Hot cocoa mixes, nondairy cream substitutes, flavored instant coffee, herbal tea, and beer " Beer, ale, cereal, and malted beverages " Licorice	Store all gluten-free products in your refrigerator or freezer because they do not contain preservatives. Remember to avoid sauces, gravies, canned fish, and other products with HVP/HPP made from wheat protein.

2001, the American Dietetic Association. "Patient Education Materials: Supplement to the Manual of Clinical Dietetics." 3rd ed. Used with permission.

Page Updated: January 2013