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Are you looking to adopt a healthy gluten free diet? This list of naturally gluten free foods will help you jump on the bandwagon faster than ever! Chances are, you eat many of these naturally gluten free foods already and eating gluten free will be an easy adjustment for you.
If you have celiac disease, gluten sensitivity, or are otherwise sensitive to small traces of gluten, make sure to check out our posts on How to go gluten-free for beginners, How to Prevent Cross-Contamination in your Kitchen and How to eat Gluten Free at Restaurants! These resources will help you keep naturally gluten free foods safe from gluten in your environment.
List of Naturally Gluten Free Foods
Fruits & Vegetables
All fruits and vegetables in their natural form are gluten free! Choose fresh produce freely, but always look for additives on the ingredients label of frozen, dried, or processed fruit and vegetable products (like jams or fruit snacks).
The USDA recommends that fruits and vegetables make up half our plate at meals, so we’re already off to a good start!
Check out these tasty fruit & veggie-loaded gluten-free recipes:
- The Best Gluten Free Smoothies
- Easy Thai Coconut Curry Soup with Tofu or Chicken
- Crispy Roasted Brussel Sprouts
- Crustless Pumpkin Pie
Plain Meats
Like produce, meats are naturally gluten free but you need to check the ingredients label for additives. Processed meats (like hotdogs, sausages, and deli meat) often use a starch that could be gluten-derived as a binder.
For processed meats and those with additives, read your labels carefully and download our list of Hidden Gluten-Containing Ingredients:
Get our free printable list of Ingredients to Avoid while Gluten-Free!
Plus access to our Free Resource Library with grocery lists, travel packing lists, and more by entering your information below!
Some of my favorite easy gluten-free meat dishes in the Vibrantly g-Free Recipe Index:
- Easy Roasted Chicken Fajita Bowl
- Pork Green Curry
- Chinese Five Spice Chicken (coming soon)
Fish
Plain fish fillets without additives are gluten free! Personally, I prefer wild-caught fish for sustainability, and also because farmed fish are fed gluten-containing pellets. While farmed fish should still be gluten-free, I don’t like the idea of my food swimming in a gluten bath... *cringe*
For canned fish, Check for gluten-free labels and read the ingredients for additives.
Recipe recommendation:
- Deconstructed Sushi Bowl
Eggs
Hard boiled eggs are one of my go-to foods when eating gluten-free away from home! But fried, scrambled, poached, or however you like it, eggs themselves are gluten-free!
Note: At restaurants, pancake batter or other gluten-containing ingredients are sometimes added to scrambled eggs. Be sure to ask questions and choose your meal carefully.
Related: How to eat Gluten-Free at Restaurants
Potatoes, Sweet Potatoes, Starchy Roots
Thankfully, potatoes are completely gluten-free! So are sweet potatoes, beets, jicamas, parsnips, and other root vegetables.
Check out some of our tasty recipes using root vegetables:
- Crispy Parsley Roasted Potatoes
- Golden Beet and Turmeric Soup
Nuts & Seeds
Peanuts, tree nuts, sunflower seeds, chia seeds, flaxseeds and more are all gluten free! However, they can be processed with wheat to a level that’s unsafe for people with Celiac Disease. I provide guidance and safe gluten-free sources in the Trust Your Gluten Free Food eBook!
If you’re new to gluten free or simply want an easy-to-navigate guide to master the gluten-free lifestyle, this eBook will be your lifeline. Check it out!
Psssssst…. Email subscribers get 10% off our eBook and access to our Free Resource Library! Make sure to sign up and join our vibrant community before you take off <3
Recipe Suggestion for Nuts & Seeds:
- The Best Healthy Trail Mix
Dairy
When plain and unflavored, milk, cheese, yogurt, and butter are gluten free. Of course, I recommend always checking the ingredients label 😉
Many people who eat gluten-free also go dairy-free. If you have Celiac Disease, lactose intolerance can be a symptom. In this case, avoiding dairy until your gut heals can alleviate digestive symptoms. Some people can add dairy back into their diet, while others find they feel best dairy-free.
Related: Celiac Disease Symptoms + How to get a Diagnosis
More naturally gluten free foods…
Some naturally gluten free foods are not safe if you’re sensitive to trace amounts of gluten. The following categories are naturally gluten free, but often processed with gluten-containing grains in the factory causing gluten contamination and symptoms for those who are sensitive.
Beans & Legumes
Soybeans, black beans, peas, chickpeas and all other legumes are naturally gluten-free. However, they are often produced on shared lines with gluten.
Gluten-free recipe recommendations:
- Kale Lentil Curry
- Sun-dried Tomato and Black Bean Hummus
Gluten Free Grains
For a long time after beginning a gluten-free diet, I ate grain-free because grains made my symptoms worse. However, I was also not sourcing my grains safely. I prefer grains that are produced in a gluten-free facility or are certified or labeled gluten-free.
Recipe recommendation:
- Easy Rice Porridge (a super easy & affordable gluten free cereal replacement)
- Zesty Arugula Quinoa Salad
- Salmon Quinoa Salad with roasted vegetables
Spices
Spices can contain starch as an anti-caking agent -- always check the ingredients label carefully! They can also come in contact with gluten during manufacturing.
Check out our guide for finding safe Gluten Free ingredients:
Our eBook has links and brands that are updated and certified gluten free, with options for in-store and delivery! There are over 60 hard-to-find ingredients plus tons of other tips and tricks for easy gluten-free living...
Before you go...
We also have a Grocery List full of naturally gluten-free foods we use all the time! Grab your copy:
Not sure how to stock a Gluten + Dairy-Free Pantry?
Get our Gluten-free Grocery List and access to our Free Resource Library by entering your information below!
With love & gratitude,
❤︎ Jamie
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