Top Gluten-Free Foods for a Happy Tummy

Have you ever wondered how monotonous a gluten-free diet might be if you don’t know what alternatives are available? Some people adhere to this diet because of specific health conditions, while others do so voluntarily to improve their health.

Whatever be the cause, understanding ‘gluten’ might be interesting! It is a protein that helps foods keep their moisture, suppleness, and form. Food with gluten has a chewy feel because of the sticky, glue-like quality of the protein.

Eliminating gluten from your diet could seem like a challenging and restrictive effort.

Thankfully, there are several healthy and delicious gluten-free foods available for you to choose from.This article provides a list of gluten-free foods that you may enjoy guilt-free.

Guidelines for Gluten-Free Foods Labeling

Before we dive into the list of gluten-free foods, let us first understand the guidelines of gluten-free labeling. This will make it easier for you to rely on the packaged items.

Gluten-free food labels are only applicable to products with 20 mg of gluten per kilogram or fewer.

Consequently, people who are gluten-sensitive can probably safely eat items that make such claims.

Gluten-Free Foods – Fruits and Vegetables 

Fresh fruits and vegetables are all inherently gluten-free^[1]. They are also a great source of antioxidants, vitamins, and minerals. However, processed fruits and vegetables might contain gluten.

The list below provides examples of fresh fruits and vegetables while following a gluten-free diet.

#1 Gluten-Free Foods – Fruits

All fresh fruits are naturally gluten-free. Gluten is a protein found in wheat, barley, and rye and not in fruits.

The fruit has flavour, colour, and nutrition. Most fruits are naturally low in fat, sodium, and calories. Fruits are a great source of essential nutrients such as potassium, dietary fibre, folate, and vitamins C and A.

Following is the list of a few fruits that you may consume during your gluten-free diet:

• Apples
• Bananas
• Oranges
• Strawberries
• Blueberries
• Raspberries
• Blackberries
• Grapes
• Watermelon
• Pineapple
• Mangoes
• Peaches
• Plums
• Cherries
• Kiwis

#2 Gluten-Free Foods – Vegetables

Vegetables are gluten-free. So you can enjoy them without any worry. Eat as many vegetables as you wish since they benefit your health and accompany your gluten-free diet.

Being an excellent source of dietary fibre, it may facilitate better absorption of vitamins and minerals by the body and aid in digestion.

They may give you strong bones, teeth, and hair, good skin, a higher sense of well-being, better athletic performance, and enhanced gut health since they are rich in minerals like potassium, calcium, and magnesium.

You may consume the following vegetables during your journey of a gluten-free diet:

• Broccoli
• Cauliflower
• Carrots
• Spinach
• Kale
• Lettuce
• Bell peppers
• Zucchini
• Cucumbers
• Tomatoes
• Green beans
• Peas
• Asparagus
• Sweet potatoes
• Potatoes
• Mushrooms
• Cabbage
• Brussels sprouts
• Eggplant
• Radishes
• Onions
• Garlic
• Beets
• Turnips
• Squash

#3 Double-Check These Fruits and Veggies for Gluten

Processed fruit items, canned and dried fruits, may occasionally include gluten if cross-contaminated during manufacturing or processed with gluten-containing substances.

Processed fruits and vegetables may contain gluten-containing ingredients like malt, hydrolyzed wheat protein, and modified food starch.

You must always read labels carefully for new ingredients or contamination alerts when eating gluten-free. The following is a list of products you must inspect carefully.

• Fruits and vegetables in cans: Some fruit and vegetable mays include gluten-containing sauces. Natural juices or canned goods with water are probably gluten-free.
• Frozen fruits and vegetables: These might include gluten-containing sauces and other flavourings. Frozen kinds that are plain are usually devoid of gluten.
• Dried fruits and vegetables: Some may include components that contain gluten. Dried fruits and vegetables that are simple and unsweetened are often gluten-free.
• Pre-cut fruits and vegetables: These could have cross-contaminated gluten, depending on where they were prepared.

You can select Aashirvaad Nature’s Superfoods Gluten Free Flour for your healthy and tasty daily breads! It’s made from gluten-free grains like ragi and jowar and has a strong nutritional profile.

So now, people sensitive to gluten may indulge in their beloved rotis without feeling guilty!

Gluten-Free Dairy Products

Calcium from dairy products is excellent for maintaining bone density and lowering the risk of fractures. It has casein and whey[l1] , two proteins that aid in developing lean muscles.

Most dairy products are naturally gluten-free because they come from milk, which doesn’t contain gluten^[2]. In your gluten-free diet, you must consider having dairy products as they provide essential proteins for healthy living.

#1 Gluten-Free Dairy Product

• Cow’s milk
• Butter and ghee
• Cheese
• Cream
• Cottage cheese
• Sour cream
• Yogurt

#2 Double Check these Dairy Products for Gluten

You must ensure dairy products are gluten-free because some are flavoured and include additives.

Commonly added gluten-containing substances to dairy products include malt, modified food starch, and thickeners. To avoid any complications, make sure to double-check the following.

• Flavoured milk and yogurts
• Processed cheese items, such as spreads and sauces
• Ice cream, which occasionally contains gluten-containing ingredients
• Avoid drinks with malted milk. Due to the presence of barley and wheat flour, malted milk is not gluten-free.

Gluten-Free Fats And Oils

A healthy and balanced diet must include good, healthy fats in moderation. Fats give energy and aid in the body’s absorption of fat-soluble vitamins.

Additionally, fats and oils, which are particularly useful in cooking, may enhance food flavour. As saturated and trans fats might raise your risk of heart disease and stroke, it’s crucial to choose healthy unsaturated fats and limit your trans and saturated fat intake.

Fats and oils that are naturally gluten-free ^[3].

• Olive Oil
• Coconut Oil
• Avocado Oil
• Butter
• Ghee (Clarified Butter)
• Mayola Oil
• Sunflower Oil
• Safflower Oil
• Grapeseed Oil
• Sesame Oil

Double Check these Fats and Oil for Gluten

For taste and thickness, gluten-containing ingredients are sometimes blended with fats and oils. So be careful while consuming the following items:

• Cooking sprays
• Oils that have spices or flavours

Try the gluten-free AASHIRVAAD SVASTI PURE COW GHEE. The distinctive ‘SloCook’ process used to create AASHIRVAAD Svasti Ghee involves slowly cooking it for around three and a half hours while gradually raising the temperature to enhance its natural scent.

With AASHIRVAAD Svasti Ghee, you can prepare your favorite mouthwatering dishes and indulge in premium flavors and fragrances.

Gluten-Free Beverages

Drinks support the body’s fluid balance, which is necessary for all organs and tissues to operate correctly. Though nutritious drinks may also aid hydration, water is the most excellent option.

Fruit and vegetable juices may increase metabolism, clean out toxins, reduce hunger, and make you feel fuller for longer.

Drinks like coconut water, herbal tea, and green tea are high in antioxidants and minerals and may help fend off dangerous free radicals. Additionally, smoothies containing minerals like beta-carotene might strengthen your immune system.

There are several types of gluten-free beverages for you to enjoy^[4]

• Water
• Fresh Fruit Juice
• Vegetable Juice
• Coffee
• Tea (herbal and non-flavored)
• Milk
• Almond Milk
• Coconut Milk
• Rice Milk
• Soy Milk
• Sparkling Water
• Sports Drinks
• Lemonade
• Wine
• Cider
• Butter Milk

It’s crucial to remember that while many of these drinks include extra sugar, caffeine, and alcohol, it’s preferable to enjoy them in moderation.

Double Check these Beverages for Gluten

• Any beverage that has additional flavorings or ingredients, such as mixed drinks or pre-made coffee beverages
• Distilled liquors—like vodka, gin, and whiskey—even those with gluten-free labels because of their processing and storage cause reactions in certain individuals.
• Ready-made smoothies

Beverages To Stay Away From

• lagers, ales, and beers produced with cereals that contain gluten
• liquors that aren’t distilled
• other malt drinks, including wine coolers
• Commercial Nutritional drinks

Gluten-Free Foods – Spices, Sauces, And Condiments

Sauces, condiments, and spices may enhance food’s flavour, colour, and diversity. Packed with antioxidants, they provide various health benefits, such as reduced blood sugar and inflammation, bolstered heart health, and weight management.

Many spices, sauces, and condiments are naturally gluten-free. When buying spices and herbs, choose one that’s sold independently. This means not part of a spice mix, as these sometimes contain wheat starch.

Below is a list of some gluten-free spices, sauces, and condiments.

• Salt
• Black Pepper
• Cumin
• Coriander
• Cinnamon
• Turmeric
• Ginger
• Tomato Sauce
• Marinara Sauce
• Hot Sauce
• Pesto
• Barbecue Sauce
• Chili Sauce
• Salsa
• Mustard
• Ketchup
• Mayonnaise
• Honey
• Maple Syrup
• Jam and Jelly
• Peanut Butter

Double-check these Spices, Sauces, And Condiments

Nonetheless, gluten-containing substances are occasionally used in them as taste enhancers, stabilizers, or emulsifiers ^[5].

Among these additional gluten-containing substances are wheat flour and starch.

Gluten-Free Foods – Sweets and Confectionary

You might crave for sweets, but need to stay away for some health reasons! The sweets you eat have to be gluten-free if you are gluten intolerant. Gluten-containing substances like wheat flour are used in many pastries and sweets. So be extra careful while you are consuming the packaged sweet.

The only effort you need to make is to read the labels to stay safe.   You may consume the following desserts in your journey to a gluten-free diet:

There are many traditional sweets that are naturally gluten-free. Below is a list of sweets that you can enjoy on your gluten-free diet ^[5]:

• Sugar candy (Poppins, Chloromint, Mango Bite, Orange candy)
• Home prepared sweets and ice-creams, jams, jellies
• Halwa (Gajar halwa, Aloo halwa)
• Besan ladoo
• Kheer (Carrot kheer, Rice kheer, Sabo dana kheer, Makhana kheer)
• Gajak
• Phirni
• Chikki
• Petha mithai

Sweets To Stay Away From

• Chocolates
• Toffees (with milk and chocolate)
• Chewing gums
• Most sweetmeats (mithai)
• Ice-cream and
• Ice-cream mixtures
• Custards
• Milk cakes
• Barfi
• Jalebi
• Atte ka ladoo

Gluten-Free Foods – Bakery Products

If one follows a gluten-free diet, one can still enjoy baked goods by using rice flour, arrowroot flour, maize flour, or millet flour in place of wheat flour. 

For anyone with gluten sensitivity, these replacements can be used to make tasty and safe homemade biscuits or cakes [5].

Bakery Products To Stay Away From

However, certain bakery items that traditionally contain gluten should be avoided unless specifically labeled as gluten-free. These include:

• Bread
• Burger
• Pastry
• Biscuits
• Cookies
• Nan khatai
• Patties
• Pizza
• Cakes
• Fanes

Word Of Caution

Take note of any ingredients or additions that are added to food. Some could have barley, rye, or wheat in them. Examine each item on the ingredient list^[6].

Typical gluten-containing ingredients are:

• Asafoetida (hing)
• Brewer’s yeast
• A few dextrins
• Food-grade films, coatings, and starches
• Plant proteins hydrolyzed
• Maltose
• Miso
• Blended seasonings
• Pregelatinized starch
• Smoke flavoring
• Soy sauce
• Sauce Teriyaki
• Vegetable protein with texture

Soy sauce, which includes gluten, is a common ingredient in marinades, glazes, and sauces. Additionally, soy sauce is a common hidden gluten source while dining out. When dining at Asian restaurants—Thai, Japanese, Vietnamese, and Chinese, for example—ask about this.

Contact our certified nutritionist for a 45-minute consultation and get a customized gluten-free nutrition plan created just for you.

The Takeaway

Choosing gluten-free meals may be a delightful and nutritious decision for those with medical conditions such as non-celiac gluten sensitivity, wheat allergy, or celiac disease. By mending your gut, a gluten-free diet may reduce the discomfort associated with digestion.

This diet may lessen celiac disease symptoms, such as tiredness, bloating, constipation, or diarrhea. Limit your diet to staples like fruits and vegetables and healthy protein sources like dairy and almonds. You may also enjoy smaller portions of a variety of gluten-free snacks.

Seek the verified gluten-free mark on food labels, carefully examine product labels, or consult a dietitian.

Frequently Asked Questions