What Can You Eat On A Gluten Free Diet?

Let’s start with what you CANNOT EAT

(Warning this is not medical advice) 





Education is key in monitoring your diet. Apart from gluten been in obvious foods like bread pasta and beer. Gluten can be hidden in any processed foods:

Imitation fish (e.g. crab meat)


Soy Sauce

French Fries

Hot dogs

Cold Cuts

Potato Chips



Any Manufactured Foods, always check how products are processed and if the facility is shared with gluten containing products.

Ingredients that contain gluten:
Abyssinian  Atta Flour Barley  Barley Grass  Barley Hordeum Vulgare  Barley Malt Beer  Bleached Flour  Bran  Brewer’s Yeast Bromated Flour Brown Flour Bulgar Wheat  Cereal  Binding  Chilton  Club Wheat  Couscous  Cracked Wheat  Crisped Rice  Dinkel  Durum  Durum Flour  Einkorn Emmer  Farina Farro  Filler  Graham Flour  Hydrolyzed Wheat  Protein  Kamut Malt  Malt Extract  Millet  Oats  Phosphated  Flour Rusk  Rye  Semolina Spelt Triticale

Now the good news, a few examples on what you CAN EAT and obviously in the non-processed form:






Nuts (watch for cross-contamination in production)




Wine (WARNING some wines are not gluten free – contact supplier).

Tequila (made from pure blue agave plant).

Potato Vodka

Gin (made from potato)

Rum (research brands)

Cognac (made from grapes)

Gluten Free Beer (Gluten Removed Is Not Safe For Celiacs)

Cheat Sheet for Food and their benefits.

Vitamin A

Romaine Lettuce     Squash    Apricots   Bell peppers (green best)   Broccoli   Cabbage Cantaloupe   Green Beans   Asparagus    Plums


Vitamin B

Sunflower Seeds (B1)   Watermelon (B6 B1)   Avocado (B6)   Bananas (B6)   Bell Peppers (B6 B1)   Black Beans (B1)   Cabbage (B6)   Cantaloupe (B6)   Carrots (B6 B1 B3)   Cauliflower (B6)   Halibut (B3)   Mushrooms Plums (B2)   Potatoes (B6)    Raspberries (B2)   Salmon (B12 B3)   Sardines (B12)   Scallops (B12)   Shrimp (B12)   Strawberries (B5)   Squash Yams (B6)


Vitamin C

Spinach   Strawberries   Yams   Sweet Potatoes   Turnip Greens   Watermelon   Celery   Cherries   Asparagus   Bell Peppers   Blueberries   Broccoli   Cabbage   Cantaloupe   Cauliflower   Green Beans   Lemons   Mangoes   Oranges   Papaya    Potatoes   Raspberries Romaine Lettuce


Vitamin D

Sardines   Shrimp


Vitamin E

Apricot   Asparagus   Sunflower Seeds   Turnip Greens


Vitamin K

Romaine Lettuce   Spinach   Soybeans   Avocado   Broccoli   Carrots   Cauliflower   Bell Peppers   Green Peas   Asparagus   Pumpkin Seeds


Iron and Absorption

Green Beans   Garlic   Kidney Beans   Leeks   Lentils   Plums   Quinoa   Sesame Seeds   Spinach   Asparagus   Soy Flour



Greek Yogurt   Lentils   Peanuts   Shrimp   Soy Flour   Soy Beans   Tofu   Tuna



Cabbage   Milk   Cheese   Figs   Flaxseeds   Greek yogurt   Romaine Lettuce



Bananas Bell   Peppers   Broccoli   Cabbage   Cantaloupe   Green Beans   Kiwifruit   Onions Papaya



Onions   Papaya   Peanuts   Pinto Beans   Raspberries   Spinach   Strawberries   Turnip Greens   Chick Peas



Apples   Figs   Kiwifruit   Acocado   Beets   Black beans   Cherries   Kidney Beans   Lentils   Lima Beans    Navy Beans   Peas   Pinto Beans   Raspberries   Strawberries   Soybeans Chick Peas


Healthy Digestion

Caraway Seeds helps to fight the bad bacteria in the intestine and allow the good bacteria to digest food. Also good for digestion Apples Bananas Black Beans Brussels Sprouts Papaya Pineapple


Immune System

Grapefruit   Celery   Mushrooms


Energy Food

Almonds   Asparagus   Avocado   Beef   Venison   Cod Fish   Corn   Green Peas   Tomatoes



Millet   Bananas   Eggs   Almonds   Salmon   Yogurt   Beef   Olive Oil


Osteoporosis Strong Bones and Joints

Onions   Tomatoes   Rasins   Spinach   Figs


Good Heart

Leeks Apricot   Buckwheat   Cherries   Green Beans   Halibut   Navy Beans   Olives   Onions   Oranges   Pinto Beans   Potatoes   Romaine Lettuce   Scallops   Sesame Seeds   Tuna Walnuts

Help Blood Sugar

Buckwheat (Make sure GF facility)  Avocado   Cauliflower   Cherries   Figs   Flaxseeds   Navy Beans   Squash   Yams


Brain Foods

Blueberries   Eggplant   Flaxseeds   Red Grapes   Halibut   Salmon


Healthy Eyes

Carrots   Plums   Raisins


Blood Pressure Health

Potatoes   Soybeans   Tuna


Minimize Hunger

Almonds   Apples   Apricots   Lentils   Sunflower Seeds


Low Cholesterol

Brussels   Sprouts   Navy Beans   Soybeans


Healthy Fats

Almonds   Avocado   Halibut   Olives   Salmon   Sardines   Scallops   Walnuts


Anti-Inflammatory Support

Beets Mushrooms   Strawberries   Spinach   Squash


Fend Off Free Radical Damage

Plums   Raisins   Walnuts   Apricots   Bell Peppers   Blackberries   Cantaloupe   Cashews   Cherries   Corn   Green Beans   Celery   Lemons


Cancer Fighters

Watermelon   Broccoli   Carrots   Kale   Mushrooms   Seaweed   Avocado   Grapefruit   Grapes   Lemons (also acts as an antibiotic)   Raspberries   Tomatoes   Figs   Soy


Speed up Your Metabolism

Hot Peppers   Brown Rice   Apples   Pears   Cayenne   Garlic   Cinnamon  Grapefruit   Green Tea


PMS Help

Low fat and Non fat Dairy Products  Broccoli and Kale to Increase your Calcium intake. For Magnesium Pumpkin Seeds or Sunflower seeds   Spinach Swiss Chard Wild Salmon Cashews Quinoa Potato with the skin Soybeans Beans Peanuts Brown Rice Increase B6 intake of Chickpeas Wild Salmon Lean Beef  Chicken Breast White Potatoes with skin Banana Pistachio nuts and Lentils For Manganese Pineapple  Spinach Collard Greens Pecans Lima Beans Pumpkin Seeds Walnuts and Raspberries Drink Chamomile tea as it helps relieve muscle spasms. It also relieves tension.


Look for gluten free labeling, if you are still having issues, these products may be in a shared factory sadly but most gluten free products are in a separate facility. 

FDA allow 20 ppm of gluten which is noticeable to some celiacs. 

See the FDA reasoning here: FDA