Diet details

If you follow a gluten-free diet, you'll likely learn to be extra mindful of what you eat. It's important to pay close attention to your food choices, the ingredients found in foods and how much nutrition they have.

Allowed fresh foods

Many naturally gluten-free foods can be a part of a healthy diet:

• Fresh fruits and vegetables are gluten free, but dried, frozen and canned versions may have ingredients with gluten in them, including those in sauces.
• Beans, seeds, legumes and nuts in their natural, unprocessed forms.
• Eggs.
• Lean, nonprocessed meats, fish and poultry without seasoning.
• Most low-fat dairy products including plain milk, plain yogurt and unprocessed cheese.

Grains, starches or flours that can be part of a gluten-free diet include:

• Amaranth.
• Arrowroot.
• Buckwheat.
• Corn, including cornmeal, grits and polenta labeled gluten-free.
• Flax.
• Gluten-free flours such as rice, soy, corn, potato and bean flours.
• Hominy (corn).
• Millet.
• Quinoa.
• Rice, including wild rice.
• Sorghum.
• Soy.
• Tapioca (cassava root).
• Teff.

Grains not allowed

Do not eat foods and drinks that contain the following:

• Wheat.
• Barley.
• Rye.
• Triticale.
• Oats, unless the label says they're gluten-free.

Oats are naturally gluten-free. But they may become tainted during production with wheat, barley or rye. This is known as cross-contamination. Oats and oat products labeled gluten-free have not been cross-contaminated. But some people with celiac disease may have a reaction to another protein in oats called avenin. Ask your healthcare professional if it's OK to include gluten-free-labeled oats in your diet.

Wheat terms to know

There are different varieties of wheat, all of which contain wheat gluten:

• Couscous.
• Durum.
• Einkorn.
• Emmer.
• Farro.
• Graham.
• Kamut.
• Spelt.
• Wheat germ.
• Wheat bran.

Wheat flours have different names based on how the wheat is milled or the flour is processed. All of the following flours have gluten:

• Enriched flour with added vitamins and minerals.
• Farina, milled wheat usually used in hot cereals.
• Graham flour, a coarse whole-wheat flour.
• Self-rising flour, also called phosphate flour.
• Semolina, the part of milled wheat used in pasta and couscous.

Gluten-free food labels

When you buy processed foods, you need to read labels to find out if they have gluten in them. Processed foods are foods that have been changed from their natural state. They're often prepared or packaged. Check the ingredients list on a package's label. See if the list includes wheat, barley, rye or a cross of these grains such as triticale. Some packages list wheat as a possible allergen in a statement at the bottom of the label.

In the United States, foods that are labeled gluten-free must have fewer than 20 parts per million of gluten. Foods with these labels may include:

• Naturally gluten-free food.
• A prepared food that doesn't have an ingredient that contains gluten.
• Food that has not been cross-contaminated with ingredients that have gluten during production.
• Food with a gluten-containing ingredient that has been processed to remove gluten. The food needs to have less than 20 parts per million of gluten after the removal process.

Alcoholic drinks made from naturally gluten-free ingredients, such as grapes or juniper berries, can be labeled gluten-free. Wine, distilled liquor and fruit cider that's made without barley malt are examples of drinks that don't have gluten.

Beer, ale and other malted drinks made with barley have gluten in them. They're not safe to drink if you're on a gluten-free diet. Some mixed alcoholic drinks have gluten in them as well. So it's important to find out what ingredients they're made with before drinking. Alcoholic drinks that are labeled gluten-free are OK to drink. But those labeled "gluten removed" or "processed to remove gluten" are not safe for people with celiac disease.

Processed foods that often have gluten in them

If you follow a gluten-free diet, it's important to read labels of processed foods. This helps you find out if the foods have wheat, barley or rye in them.

In general, be careful of the following processed foods if you're on a gluten-free diet. Keep in mind that foods labeled as gluten-free or made with gluten-free grain are OK to eat.

Starchy foods that often have gluten in them include:

• Breads.
• Bulgur wheat.
• Cereals.
• Communion wafers.
• Croutons.
• Matzo.
• Pastas.
• Seasoned rice mixes and pilafs.

Processed sweets and snacks that often have gluten in them include:

• Cakes and pies.
• Candies.
• Cookies and crackers.
• French fries.
• Seasoned snack foods, such as potato and tortilla chips.
• Soups, soup bases, broth, bouillon or soup mixes.

Alcoholic drinks and related processed items that often have gluten in them include:

• Beer, ale, porter, stout.
• Malt, malt flavoring and other malt products.

Processed meats that may have gluten in them include:

• Burgers.
• Hot dogs.
• Imitation seafood.
• Meat loaf.
• Processed lunchmeats.
• Sausage.

Condiments that may have gluten in them include:

• Gravies.
• Salad dressings.
• Sauces, including soy sauce.

Medicines and supplements

Medicines may use wheat gluten as a binding agent. Talk with your healthcare professional or pharmacist about the medicines you're taking. Dietary supplements that contain wheat gluten must have "wheat" stated on the label.

Eating gluten-free at home and in restaurants

For people with celiac disease, in particular, it's important not to eat gluten or use medicines with gluten in them. The following tips can help you keep gluten from accidentally getting into the food you make at home:

• Store gluten-free foods in a different place from where you store foods that have gluten.
• Keep cooking surfaces and food storage areas clean to remove any ingredient that has gluten in it.
• Wash dishes and cooking equipment thoroughly.
• Use separate cutting boards, cooking equipment and utensils for gluten-free foods. For instance, you could think about buying a separate toaster or toasting bread in the oven. This lowers the risk of cross-contamination from crumbs that could have gluten in them.

You also can take steps to lower your chances of being exposed to gluten when you eat out. Use these tips:

• Read restaurant menus online ahead of time if you can to be sure there are options for you.
• Eat out early or late when a restaurant is less busy and better able to address your needs.
• Ask your server what seasonings will be used and how the food will be prepared and handled. Also ask if your food can be made with separate, well-cleaned equipment and surfaces.