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Gluten Intolerance Diet - Recommended Foods For Celiacs Who Can't Eat Wheat

Gluten Free Diet Advice

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The Gluten Free Diet Advice 3

The 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.

Breads, Cereals, Rice, and Pasta: 6-11 servings each day

Foods Recommended
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.

Foods To Omit
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, kamuto. Cereals made from wheat, rye, triticale, barley, and oats; cereals with added malt extract and malt flavorings. Pastas made from ingredients above. Most crackers.

NEW! Read the American Dietetic Association's conditional acceptance of oats as safe for people with celiac disease. See: Oats and the Gluten-Free Diet - Journal of the American Dietetic Association, March 2003 - Volume 103 - Number 3.

Diet Tips
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 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

Vegetables: 3-5 servings each day

Foods Recommended
All plain, fresh, frozen, or canned vegetables made with allowed ingredients.

Foods To Omit
Any creamed or breaded vegetables (unless allowed ingredients are used), canned baked beans, some french fries.

Diet Tips
Buy plain, frozen, or canned vegetables and season with herbs, spices, or sauces made with allowed ingredients.

Food Serving Size
1 cup raw leafy
1/2 cup cooked or chopped
3/4 cup juice

Fruits: 2-4 servings each day

Foods Recommended
All fruits and fruit juices.

Foods To Omit
Some commercial fruit pie fillings and dried fruit.

Food Serving Size
1 medium size fruit
1/2 cup canned fruit
3/4 cup fruit juice
1/4 cup dried fruit

Milk, Yogurt, and Cheese: 2-3 servings each day

Foods Recommended
All milk and milk products except those made with gluten additives. Aged cheese.

Foods To Omit
Malted milk Some milk drinks, flavored or frozen yogurt.

Diet Tips
Contact the food manufacturer for product information if the ingredient is not listed on the label.

Food Serving Size
1 cup milk or yogurt
1.5 oz natural cheese
2 oz processed cheese

Meats, Poultry, Fish, Dry Beans and Peas, Eggs, and Nuts:
2-3 servings or total of 6 oz daily

Foods Recommended
All meat, poultry, fish, and shellfish; eggs. Dry peas and beans, nuts, peanut butter, soybean. Cold cuts, frankfurters, or sausage without fillers.

Foods To Omit
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.

Diet Tips
When dining out, select meat, poultry, or fish made without breading, gravies, or sauces.

Food Serving Size
2-3 oz cooked
1 egg ( = 1oz meat)
1/2 cup cooked beans ( = 1oz meat)
2 tbsp peanut butter ( = 1oz meat)
1/3 cup nuts ( = 1oz meat)

Fats, Snacks, Sweets, Condiments, and Beverages

Foods Recommended
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. Most seasonings and flavorings

Foods To Omit
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, alcohol distilled from cereals such as gin, vodka, whiskey, and beer; ale, cereal, and malted beverages, licorice

Diet Tips
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.

See also Gluten Free Diet Introduction and Gluten Free Diet 2


SOURCES include:

National Institute of Diabetes and Digestive and Kidney Diseases. U.S. Department of Health and Human Services, National Institutes of Health, 2002. Website:

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

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