What Are Gluten-Free Foods?

Have you developed a gluten-related health problem? Then your solution is to eliminate gluten from your diet! But how do you do this? What can you eat instead of what you can’t? Will you have to say goodbye to all pastries and grains? Here is a detailed list of foods you can eat on a gluten-free diet…

Many people around the world, especially celiac patients and people with gluten sensitivity, eat gluten-free. Recently, individuals who want to get in shape often prefer a gluten-free diet. However, it should be known that a gluten-free diet has no direct effect on weight control. On the other hand, since gluten is a complex storage protein, it is suitable for swelling and stretching due to its structure. This, together with the bloating problem experienced when gluten is consumed, explains why the food consumed is stored more quickly in the body.

The gluten-free diet program can be difficult for many people at first, but as they get used to it, the complaints related to gluten consumption disappear one by one. This is because a gluten-free diet eliminates potential damage and problems in the digestive system and intestinal flora in people with celiac disease and those who are sensitive to this protein. However, if you follow this special diet plan, you should check the label of all the foods you eat!

You should keep in mind that processed products that are not labeled “gluten-free” may contain many sources of gluten or may be cross-contaminated with gluten. Therefore, it may be best for you to focus on natural gluten-free foods in your diet!
Gluten Free Diet List
What Are Gluten-Free Foods? Gluten-Free Nutrition List
Gastroenterology and Internal Medicine Specialist Prof. Dr. Deniz Duman says that you should consider the foods you can consume on a gluten-free diet and create your diet accordingly. You do not need to completely change your daily life to eat gluten-free. Because many gluten products you consume in daily life now have a gluten-free food alternative. You can scroll down the page for a list of the main gluten-free foods!

Sample Gluten Free List

 

Morning: Parsley omelet, cold cuts, cheese

Lunch: Green beans, salad, rice pilaf (without vermicelli)

Evening: Grilled fish, grilled vegetables, baked potatoes

Snack Apple, walnut

Comprehensive List for Gluten-Free Dieters

What Are Gluten-Free Foods? A Comprehensive List for Gluten-Free Dieters
A gluten-free diet is especially important for people with celiac disease or gluten sensitivity. Even a very small amount of gluten compound can cause negative effects in people with gluten-related health problems. Therefore, if you have a gluten-related condition, your gluten-free diet program should definitely not include gluten compounds!

Gluten Free Breads
Bread is perhaps one of the foods you consume most in your daily life. That’s why the biggest question mark in the transition to a gluten-free diet is about giving up bread. With a variety of flours, you no longer need to completely give up bread in your gluten-free diet program! Gluten-free breads that you can easily make at home in your usual bread form can be listed as follows:

Lentil Bread
Almond Flour Bread
Oat Flour Bread
Corn Flour Bread
Gluten Free Flours
In addition to barley, wheat and rye, various vegetables and fruits, oilseeds and gluten-free grains can also be ground into flour! Therefore, you can continue to make healthy and delicious baked goods by simply changing the flour you are used to. The flours you can use in your gluten-free diet are as follows:

Coconut flour
Almond flour
Hazelnut flour
Brown rice flour
Oat flour
Corn flour
Potato flour
Chestnut flour
Rice flour
Lentil flour
Carob flour
Chickpea flour
Gluten Free Oils
Oils are generally considered gluten-free because they are not made from gluten-containing grains such as wheat, barley or rye. However, some food agents may be added to the oil during production. The external substances added to the oil may contain gluten and therefore the oil you consume may also contain gluten. Examples that you can consume gluten-free are as follows:

Coconut oil
Pure olive oil
Sesame oil
Internal fat from grass-fed animals
Ghee oil (animal castor oil)
Avocado oil
Almond oil
Walnut oil
Sunflower oil
Corn, hazelnut and canola oils
Vegetables
Vegetables are perhaps your biggest helpers in a gluten-free diet program! Because no vegetable naturally contains gluten. However, you need to be careful about gluten contamination during storage and processing. Gluten-free vegetables that can be consumed naturally are as follows:

Curly salad
Lettuce
Broccoli
Spinach
Kale
Chard
Alfalfa sprouts
Brussels sprouts
Asparagus
Green beans
Parsley
Fresh Onion
Tere
Fennel
Leek
White cabbage
Cauliflower
Onion
Garlic
Shallot
Mushroom
Artichoke
Chinese cabbage
Celery
Turnip
Radish
Mexican radish
Cucumber
Potato
Carrot
Pumpkin
Red pepper
Tomato
Eggplant
Green pepper
Water chestnuts and all other vegetables
Fruits
Fruits are another savior food group in the gluten-free diet program. Because just like vegetables, fruits are naturally gluten-free. You can also prepare snacks that are very suitable for your taste with all fruits and you can evaluate your snacks in a very pleasant way. Fruits that you can consume in a gluten-free diet are listed as follows:

Avocado
Lemon
Lime
Grape
Apricot
Mango
Papaya
Melon
Pineapple
Prunes
Apple
Pear
Orange
Tangerines and all other fruits
Gluten Free Dairy Products
Since dairy products are foods of animal origin, they do not contain gluten in their natural state. However, the nutrition of the animal and the environment in which the milk is milked are of great importance in terms of gluten. You can prepare delicious smoothies with dairy products and various fruits and pamper yourself. It is possible to list the dairy products that are considered gluten-free in appropriate environments as follows:

Milk
Butter
Cheese
Kaymak
Cottage cheese
Sour cream
Yogurt
Gluten Free Grains and Pulses
Grains are often considered a source of gluten. But not all grains or legumes contain gluten! It is also possible to cook these grains and add them to your salad and prepare hearty meals. For more information about cereals, read our Healthy Cereal Types article. Gluten-free grains and legumes that you can consume by paying attention to gluten contamination are listed as follows:

Rice
Soya
Potato
Buckwheat
Mung beans
Tambourine
Quinoa
Oats
Ararot
Amaranth
Flaxseed
Chia seeds
Chickpea
Peas
Lentil
Beans
Kidney bean
Soya beans
Gluten Free Dried Nuts
Nuts, also known as oilseeds, are naturally gluten-free. However, since these foods are dry and granular, they are often stored together with wheat, barley or rye. Therefore, you need to pay attention to storage conditions when consuming nuts. It is also possible to grind these nuts into flour and use them in delicious recipes:

Hazelnut
Pistachio
Almond
Walnut
Chickpeas and other oilseeds
Gluten Free Drinks
Beverages are also one of the things you should pay attention to in terms of gluten content. Especially in fermented drinks, yeast derived from wheat and barley products is used during the fermentation process. For this reason, it is recommended that you consume the following yeast-free drinks:

Water
Squeezed fruit juices
Coffee
Tea
Soda
Lemonade
Buttermilk
Meats
Meat is naturally gluten-free as it is an animal food. However, we need to make sure that gluten does not contaminate the equipment used in the preparation and cooking processes. Because gluten is a small and sticky protein, it can easily contaminate meat. You can add the following meats prepared and cooked under appropriate conditions to your gluten-free diet program:

Red meat
Chicken
Fish
Seafood (squid, shrimp, crab, mussels, etc.)