Gluten Free Diet Examples

By the American Dietetic Association

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.




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




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