A Simple Guide to Achieve a Gluten-Free Diet
People who are gluten intolerant are expected to know the foods that are safe to eat as well as those that must be avoided. But unfortunately, many of them still lack information regarding the matter. If you are one of them, take time to look at the chart below and consider it as a guide in achieving a totally gluten-free diet.
|
Different Food Groups |
Safe |
Unsafe |
| Fruits | Fresh, dried and frozen foodsThickened fillings of pies with the use of cornstarch, arrowroot or tapioca | Preserved fruits, which are usually packed in cans or bottlesThickened fillings of pies with the use of flour |
| Vegetables | Fresh, canned and frozen veggies | Veggies with sauce and creamsVeggies coated with bread crumbs then fried
Vegetable salads with croutons or dressings that use flour |
| FishMeatFowl
Seafood |
Fresh and frozen pork, beef, ham, lamb, fish seafood, turkey or poultryHotdogs, bacon, sausages and cold cuts using binders and fillers that are gluten-free
Canned seafood, poultry, meat and fish soaked in water or brine |
Processed meat, fish, seafood and fowlBreaded and battered/fried
Any meat that use fillers that contain gluten like meatballs, patties, hotdogs, cold cuts, etc.
Imitation crabs and meats that makes use of seitan or wheat gluten |
| Eggs | Plain, scrambled, poached, boiled or fried eggs | Eggs found in foods that were prepared commercially, such as omelette, soufflé, pancake batter, or scrambled eggs with flour |
| Milk | Evaporated milkFresh milkSheep’s or goat’s milk
Plain heavy/light cream and sour cream Plain yogurt |
Processed milkFlavoured milkYogurt with wheat ingredient |
| Cheese | CheddarSwissParmesan
Manchego Cottage cheese Cream cheese Gluten-free mixes and spreads |
Cheeses that were thickened using wheat starch or oat gum like sauces or spreads that are used for macaroni and nachosAged cheeses with moldy bread, which includes stilton, gorgonzola and bleu cheese |
| Pasta/Noodles | Pasta that were made from potato, rice and cornNoodles made form buckwheat, rice and bean thread | LasagnaSpaghetti
Macaroni
Noodles produced from wheat flour |
| Gluten-Free Starch Dishes | Wild riceRicePotatoes/Sweet potatoes
Millet Yams |
Flavoured rice, wild rice, potatoes and other gluten-free starch dishes that make use of oat gum or wheat flour/starchPotatoes coated with flour |
| BreadsPizzaDoughnuts | Breads/pizzas/doughnuts that make use of gluten-free ingredients | Commercial breads/pizzas/doughnuts |
| Baked Products | Cakes, cookies, tarts, croissants or pies that are free from ingredients with gluten | Commercially-produced cakes, cookies, tarts, croissants or pies |
| Cereals | All cereal products that were produced using corn, rice, buckwheat, amaranth or millet | Cereals made of rye, wheat, oats or barley that include oatmeal, wheat puffs and cream of wheatMalt-coated cereals |
| Soups | Soups, stew or broth that are home-cookedSoups, stews or broths that uses cornstarch as a thickening agent
|
Canned stews and soupsBouillon cubes |
| Legumes | Plain peas, beans, nuts and lentils | Baked beans that uses flour as thickening agentLegumes that are flavoured with soy sauce or malt |
| Snacks/Chips | Plain potato or corn chipsGluten-free pretzels, crackers or breadsticks
Plain nuts and seeds |
Snacks or chips that are produced using rye, wheat, oats and barleyCoated nuts |
