Celiac disease diet: Gluten-free food list
You can maintain a healthy, allergen-free Celiac Disease diet - and have your cake and eat it too!
Going gluten free isn’t difficult. At first glance, you may think cutting out wheat, barley, and rye will mean the end of homemade burritos, crackers with a salad, and a weekend splurge of fresh-baked cookies. It doesn’t. You can maintain a healthy, allergen-free Celiac Disease diet – and have your cake and eat it too!
Fresh produce
All fresh, whole fruits and vegetables are naturally gluten free. Add a leafy green salad to each meal, snack on fresh fruit , and steam vegetables to go with entrees. To keep the produce gluten free, skip the thick creamy sauces or batter-fried coating. These are usually made with thickeners such as wheat flour or barley malt, which are not gluten free.
Lean protein
Fill your belly with lean protein. Stuff homemade enchiladas wrapped in corn tortillas with shredded chicken or turkey breast. Snack on cubes of low fat ham or a bowl of protein-packed lentil soup. Another great source of protein is nuts and grains. A handful of almonds or side of rice with your dinner will help you feel full. Skip fast food burgers and chicken nuggets, which are usually made with glutinous fillers or covered in flour-based batters.
Dairy options
Simple, natural dairy products are usually gluten free. Check the ingredient list for the basics: milk, cream, sugar, butter, vitamins, and salt. If the ingredient list is difficult to pronounce, leave it at the grocery store. Thickeners much as wheat-derived mono and diglycerides are often added to cottage cheese, ice cream, and yogurt, making them unfriendly to a Celiac Disease diet. Stick to products with a short ingredient list.
Gluten-free grains
Carbohydrates are important to good health. Being gluten free is not synonymous with being carb-free. Look for pasta, tortillas, and bread made with quinoa, amaranth, tapioca, or rice flour. When you’re making quesadillas, choose rice tortillas over flour. Add a side of whole grain brown rice instead of barley to your lunch. Use quinoa as the base for your favorite cold pasta salad recipe. Get creative with grains!
Sweet treats
So, being on a gluten-free diet does make it more difficult to pick up a package of cookies or indulge in a bakery-made dulce de leche cake. Head to your grocers health market or gluten-free section and look for alternatives. You can get sweet treats made just for people with Celiac Disease. Cupcake mixes made with sweet sorghum flour are a true treat. Just enjoy these items sparingly since sugar usually sits at the top of the ingredient list.
