The Ultimate Gluten-Free Food List: What To Eat & What To Avoid

When it comes to understanding a gluten-free diet, some things are more obvious than others.

If you know that gluten is a protein found in wheat, barley, and rye, then avoiding those three grains seems obvious. But what about the sauces, packaged goods, and other dishes that may contain hidden sources of gluten?

Grains may be one of the most confusing food groups when it comes to gluten.

Many people assume all grains are off-limits—but that's not the case, a number of grains are naturally gluten-free. That said, it's important to check food labels. If the grains were processed in facilities that contain gluten, it's possible for cross-contamination to occur. 

If the animal protein has been processed, though, she suggests checking the label to verify it was made without fillers and is verified gluten-free. 

Looking for the gluten-free label on plant-based proteins is also important, Feller says, "while also noting if the item was processed in a facility that processes gluten." This eliminates the possibility of cross-contamination. 

According to registered dietitian and mbg Collective member Jess Cording, M.S., R.D., CDN, "Fruits and vegetables are inherently gluten-free. If they're in the context of a food containing other ingredients, though, it's possible there may be gluten in that food."

Similar to fruits and veggies, dairy products alone are generally gluten-free. "But sometimes, gluten-containing ingredients are added to dairy products," says nutritionist Frances Largeman-Roth, RDN. "For example, some yogurts contain 'modified food starch,' which is a thickening agent that can be made from wheat." 

Condiments and marinades can make or break a meal when it comes to flavor, but they can also sneak hidden glutens (and sugars, for that matter) into your dish.

Just like you should with all of the foods on this list, be sure to check the labels of any condiments you may buy. 

Registered dietitian and nutritionist Isabel Smith, R.D., CDN, says to look out for "anything with the word malt in it, caramel coloring, baking powder, and citric acid, which is sometimes made with fermented wheat." 

Oils and fats are other alternatives to condiments that can amplify a meal's natural flavor.

While they are naturally gluten-free, Cording says the foods they're consumed with might not be, so you also have to be mindful of cross-contamination.

For example, "nut and seed butters don't contain gluten, but you have to be careful not to dip a knife that just touched wheat bread into the jar."

There are a number of gluten-free foods to choose from, even beyond the specific ones noted on this list.