Which Foods Contain Gluten and Which Don’t?

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I make this easy for you by going over which foods contain gluten and which don’t? I get asked this question a lot, and no, bananas do not contain gluten. It can be confusing, but fruits and vegetables in their whole form do not contain gluten. For more knowledge on what foods to look out for and which are great for you, check out my gluten-free food list below.

What Foods Do and Don’t Contain Gluten?

Have you recently discovered that you have a gluten sensitivity or gluten intolerance? This is different from a true gluten allergy, like celiac disease. It can still be challenging to navigate.

Gluten is a protein found in many grains, such as wheat, barley, and rye. Gluten intolerance is when your body has difficulty digesting the protein gluten typically found in wheat, barley, and rye. It can often lead to weight gain.

You might notice you have bloating, constipation, gas, cramping, and diarrhea when you consume foods that contain gluten. Now that you understand a little more about what gluten is and how it affects your body if you have an intolerance, it is time to figure out what you can eat. Let’s discuss this topic.

Gluten-Free Foods List

Need a list of what foods are naturally gluten-free to get you started? Let’s dive in and discuss this topic further.

This is a new lifestyle, so don’t treat it like something you only do when convenient. However, if you think it will be better, start gradually by slowly removing food items with gluten one by one, until eventually, most of your diet doesn’t have it.

Remember that you have a sensitivity, not an allergy, so you can still have some gluten in small quantities. However, if you have a true allergy, such as celiac disease, like myself, then it is best to avoid all foods that contain gluten.

Naturally Gluten-Free Foods

For individuals with gluten sensitivity or celiac disease, it’s important to choose gluten-free options to maintain a healthy and balanced diet. Fortunately, there are plenty of naturally gluten-free foods available that are both nutritious and delicious.

FRUITS AND VEGETABLES

Fill your plate with an assortment of fresh fruits and vegetables. These natural wonders are not only gluten-free, but also packed with vitamins, minerals, and fiber.

From vibrant strawberries and oranges to leafy greens and crunchy carrots, the variety is endless. Remember that question earlier, “Do bananas contain gluten?” I answer this question below.

Fruits and Vegetables – Gluten-Free

For starters, you can begin by eating plenty of fruits and vegetables. The freshest produce, and some frozen, will not contain any type of gluten and won’t upset your stomach.

Some good vegetables to have are greens, broccoli, cauliflowers, Brussels sprouts, leeks, fennel, artichoke, bok choy, radishes, onions, cabbage, green beans, celery, and mushrooms. With fruits, you want to be careful about the sugar content.

Try to go for fruits like tomatoes, bananas, lemons, limes, and some berries. These fruits tend to have a lower amount of sugar.

So, the answer to such a popular question is, “no, bananas do not contain gluten”. You would be surprised how many times I get asked this interesting question regarding bananas containing gluten.

LEAN PROTEINS

Incorporating lean proteins into your meals is essential for a well-rounded gluten-free diet. Opt for poultry, fish, eggs, tofu, and legumes, as they are naturally gluten-free and excellent sources of protein. Grilled chicken breast, pan-seared salmon, or a hearty lentil stew can be both satisfying and nutritious.

WHOLE GRAINS

Contrary to popular belief, not all grains contain gluten. There are various gluten-free alternatives, like quinoa, brown rice, millet, and corn. These grains can be used as a base for nourishing grain bowls, side dishes, or even desserts. Experiment with recipes and find the ones that appeal to your taste buds.

NUTS AND SEEDS

Snack on a handful of nuts or seeds to boost your energy levels. Almonds, walnuts, chia seeds, flaxseeds, and sunflower seeds are excellent sources of healthy fats and essential nutrients. They can be enjoyed on their own or added to smoothies, salads, or baked goods.

DAIRY AND NON-DAIRY PRODUCTS

Many dairy products, such as milk, yogurt, and cheese, are naturally gluten-free. If you prefer non-dairy alternatives, go for options like almond milk, coconut yogurt, or cashew cheese. Always check the labels to ensure they are certified gluten-free.

HERBS AND SPICES

Enhance the flavors of your meals with aromatic herbs and spices. These culinary additions not only add depth to your dishes, but are also gluten-free. From basil and oregano to cumin and turmeric, the possibilities for creating unique and tasty combinations are endless.

Fats and Seasonings Without Gluten

You don’t have to worry too much about having flavor with your food, just because you can’t have most grains. There are many options to add flavor without gluten.

With seasonings and condiments, feel free to have anything without extra sugar, soy, and wheat. This means mustard, salsa, and horseradish are fine. Most ketchup brands are gluten-free. However, check the label.

Healthy fats are a great thing to add to your gluten-free diet. This includes things such as olive oil and coconut oil, nut butter, olives, nuts, seeds, almond milk, and butter if it is organic and grass-fed.

Always Check Food Labels

Remember, when opting for packaged or processed foods, always read the labels carefully to ensure they are gluten-free. Look for products certified as gluten-free to minimize the risk of cross-contamination.

With a bit of knowledge and creativity, following a gluten-free diet can be both enjoyable and nutritious. Stay healthy and embrace the wide range of naturally gluten-free foods available to you.

Foods That May Contain Gluten

It helps to understand exactly what foods will contain gluten. For instance, it is found in grains like wheat, rye, barley, couscous, bulgur, semolina, triticale, spelt, and many others.

This means most cold cuts, commercial broth and bullion, malt, soup, bread, salad dressings, sauces, condiments, processed cheese, and processed foods will have it.

For example, some food items you need to get rid of or reduce considerably are shown below.

  •      Condiments and salad dressings.
  •      Canned beans
  •      Processed meat like hot dogs.
  •      Non-dairy creamer
  •      Egg substitutes
  •      Granola and trail mix.
  •      Energy bars
  •      Ice cream
  •      Fruit filling and pudding.
  •      Cereals and bread.

As you can see, your new on-the-go lifestyle will provide you with a lot of tasty, nutritious food, even without gluten.

Let’s Discuss Gluten Containing Foods to Be Aware of!

I hope this article can help understand foods that do and don’t contain gluten. I would love to hear if you or someone you love suffers from gluten intolerance. Were you also surprised to learn about bananas and gluten?

Let me know how challenging this has been for you or a loved one in the comments below.

Connect with me @Eat_Your_Nutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva

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Hi, I'm Laura Ann

Healthy gut nutritionist, your nutrition bestie. I created a community where I discuss all things nutrition & health.

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