The Gluten Free Diet: Some Examples
Following are examples of foods that are allowed and those
that should be avoided when eating gluten-free. Please note
that this is not a complete list. People are encouraged to
discuss gluten-free food choices with a physician or dietitian
who specializes in celiac disease. Also, it is important to
read all food ingredient lists carefully to make sure that the
food does not contain gluten.
Food Categories
|
Foods Recommended
|
Foods To Omit
|
Tips
|
| Breads,
cereals, rice, and pasta: 6-11 servings each day |
| Serving
size = 1 slice bread, 1 cup ready-to-eat cereal, ½
cup cooked cereal, rice, or pasta; ½ bun, bagel, or
English muffin |
•
Breads or bread products made from corn, rice, soy,
arrowroot corn or potato starch, pea, potato or
whole-bean flour, tapioca, sago, rice bran, cornmeal,
buckwheat, millet, flax, teff, sorghum, amaranth, and
quinoa
• Hot cereals made from soy, hominy, hominy grits,
brown and white rice, buckwheat groats, millet,
cornmeal, and quinoa flakes
• Puffed corn, rice or millet, and other rice and
corn made with allowed ingredients
• Rice, rice noodles, and pastas made from allowed
ingredients
• Some rice crackers and cakes, popped corn cakes
made from allowed ingredients |
•
Breads and baked products containing wheat, rye,
triticale, barley, oats, wheat germ or bran, graham,
gluten or durum flour, wheat starch, oat bran, bulgur,
farina, wheat-based semolina, spelt, kamut
• Cereals made from wheat, rye, triticale, barley,
and oats; cereals with added malt extract and malt
flavorings
• Pastas made from ingredients above
• Most crackers |
Use
corn, rice, soy, arrowroot, tapioca, and potato flours
or a mixture instead of wheat flours in recipes.
Experiment with gluten-free products. Some may be
purchased from your supermarket, health food store, or
direct from the manufacturer. |
Food Categories
|
Foods Recommended
|
Foods To Omit
|
Tips
|
| Vegetables:
3-5 servings each day |
| Serving
size = 1 cup raw leafy, ½ cup cooked or chopped, ¾
cup juice |
•
All plain, fresh, frozen, or canned vegetables made
with allowed ingredients |
•
Any creamed or breaded vegetables (unless allowed
ingredients are used), canned baked beans
• Some french fries |
Buy
plain, frozen, or canned vegetables and season with
herbs, spices, or sauces made with allowed
ingredients. |
Food Categories
|
Foods Recommended
|
Foods To Omit
|
Tips
|
| Fruits:
2-4 servings each day |
| Serving
size = 1 medium size, ½ cup canned, ¾ cup juice, ¼
cup dried |
•
All fruits and fruit juices |
•
Some commercial fruit pie fillings and dried fruit |
|
Food Categories
|
Foods Recommended
|
Foods To Omit
|
Tips
|
| Milk,
yogurt, and cheese: 2-3 servings each day |
| Serving
size = 1 cup milk or yogurt, 1½ oz natural cheese, 2
oz processed cheese |
•
All milk and milk products except those made with
gluten additives
• Aged cheese |
•
Malted milk
• Some milk drinks, flavored or frozen yogurt |
Contact
the food manufacturer for product information if the
ingredient is not listed on the label. |
Food Categories
|
Foods Recommended
|
Foods To Omit
|
Tips
|
Meats,
poultry, fish, dry beans and peas, eggs, and nuts:
2-3 servings or total of 6 oz daily |
| Serving
size = 2-3 oz cooked; count 1 egg, ½ cup cooked
beans, 2 tbsp peanut butter, or 1/3
cup nuts as 1 oz of meat |
•
All meat, poultry, fish, and shellfish; eggs
• Dry peas and beans, nuts, peanut butter, soybean
• Cold cuts, frankfurters, or sausage without
fillers |
•
Any prepared with wheat, rye, oats, barley, gluten
stabilizers, or fillers including some frankfurters,
cold cuts, sandwich spreads, sausages, and canned
meats
• Self-basting turkey
• Some egg substitutes |
When
dining out, select meat, poultry, or fish made without
breading, gravies, or sauces. |
Food Categories
|
Foods Recommended
|
Foods To Omit
|
Tips
|
| Fats,
snacks, sweets, condiments, and beverages |
| |
•
Butter, margarine, salad dressings, sauces, soups, and
desserts made with allowed ingredients
• Sugar, honey, jelly, jam, hard candy, plain
chocolate, coconut, molasses, marshmallows, meringues
• Pure instant or ground coffee, tea, carbonated
drinks, wine (made in U.S.), rum
• Most seasonings and flavorings |
•
Commercial salad dressings, prepared soups,
condiments, sauces and seasonings prepared with
ingredients listed above
• Hot cocoa mixes, nondairy cream substitutes,
flavored instant coffee, herbal tea, alcohol distilled
from cereals such as gin, vodka, whiskey, and beer
• Beer, ale, cereal, and malted beverages
• Licorice |
Store
all gluten-free products in your refrigerator or
freezer because they do not contain preservatives.
Remember to avoid sauces, gravies, canned fish and
other products with HVP/HPP made from wheat protein. |
This material does not cover
all information and is not intended as a substitute for
professional care. Please consult with your physician on any
matters regarding your health.
|
