Today's article comes from www.the-Gluten-free-chef.com... Here is helpful chart that can guide you thru the ends and outs of a Gluten Free diet. I hope you find this as helpful as I did. Much Love, Bridget!
Gluten Free Food List
Firstly, let me reassure you that the basic gluten free food list below contains lots of options, so you will be spoiled for choice. If you are looking for the foods you shouldn't eat click on the Cannot Eat button on the left of this page.
When you first start eating gluten free it can seem as though ALL your favorite foods are suddenly off the menu and you end up thinking"What CAN I eat?"
Well there is actually plenty of wholesome food that you can still enjoy, you may just have to prepare and cook it slightly differently.
If you have eaten mostly processed or fast foods in the past, then you will need to make more changes to your diet than if you normally prepare home cooked meals.
However, you don't need to be gourmet chef to serve up tasty dishes that exclude foods containing gluten. Basic cooking skills are more than adequate.
You may encounter some unusual ingredients that you have never cooked with before, but try to see them as a challenge, rather than strange. After all, they may be the staple foods of people in different parts of the world, just new to you.
Likewise, the methods of preparation may differ - for example gluten free bread is made from a batter rather than a dough - but a little practice will soon have you producing successful baked goods and tasty treats that all the family will enjoy, while not causing any damage to yourself.
Gluten Free Shopping Guide
If you are in the USA, one of the first things I recommend is to get hold of the following guide book....
... you will find it indispensable when doing your grocery shopping. Now let's take a look at the foods you can eat safely.
Gluten Free Food List - Everyday foods
| Fresh meat | Fish and shellfish | Poultry and game |
| Vegetables (see table below) | Fresh herbs | Fresh Fruit |
| Dried fruit | Nuts | Eggs |
| Cheese | Cottage cheese (not cheese spreads) | Milk (when newly diagnosed you may be lactose intolerant) |
| Dried beans, peas and pulses | Vegetable oils, sunflower oil, olive oil | Nuts including almonds |
| Rice, ground, long or short grain | Rice cakes/crackers | Rice flour (and other gluten free flours) |
| Yeast | Cream of tartar | Bicarbonate of soda |
| Sugar | Dried peppercorns | Cornflour (from the maize plant |
| Tamari soy sauce | Marmite (only if made in the UK) | Yoghurts (without crunchy bits) |
| Cider vinegar | Wine vinegar | Distilled vinegar |
| Sago | Tapioca | Millet |
| Quinoa | Flax seed | Corn Tortillas |
| Corn tacos | Popcorn (check any coating) | Homemade soups (not roux based) |
| Jelly (jello) | Jam | Marmalade |
| Honey | Golden syrup | Black treacle or molasses |
| Tea (check herb teas first) | Fruit juice | Fruit squash (not barley water) |
| Xantham gum (replaces "elastic" quality of gluten) | Arrowroot | Polenta |
Gluten Free Food List - Vegetables and Fruit
As an accompaniment to main meals, or the meal itself if you are a gluten free vegan or vegetarian, it is nice to eat fresh vegetables and fruit that are in season.
All vegetables and fruit are gluten free, unless you add something to them, such as a sauce or coating. For more information see my detailed gluten free vegetables page.
The following table highlights which produce is available at different times of the year.
| Winter | Spring | Summer | Autumn/Fall |
| Beetroot | Purple Sprouting Broccoli | Asparagus | Wild mushrooms |
| Cabbage | Carrots | Courgettes (Zucchini) | Sweetcorn |
| Leeks | Spring onions (Scallions) | Mange Tout | Beetroot |
| Onions | New potatoes | Globe Artichokes | Sweetcorn |
| Brussels Sprouts | Spring greens | Garden Peas | Cauliflowers |
| Shallots | Lettuces | Green beans | Carrots |
| Parsnips | Asparagus | Cucumber | Marrows |
| Swede | Broad beans | Lettuces | Broccoli |
| Spinach | Spinach | Radishes | Butternut squash |
| Curly Kale | Rhubarb | Watercress | Turnips |
| Artichokes | Peppers | Cabbages | |
| Pumpkin | Tomatoes | Parsnips | |
| Apples | Sweetcorn | Celery | |
| Pears | Summer berries | Leeks | |
| Nuts | Cherries | Apples | |
| Bananas (year round) | Currants | Pears | |
| Oranges (year round) | Plums | Almonds | |
| Melons | Chestnuts | ||
| Apricots | Elderberries | ||
| Grapes | |||
| Figs |
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