Last week as I read comments and tweets, I was freshly reminded of how difficult it can be when you first start on the gluten-free diet. It takes time to learn what you can eat, and while I don’t recommend a diet high in processed foods, they are a fact of life for many of us. I’m also reminded that people starting on a gluten-free diet are of all ages and with varying degrees of cooking skills.
If you are new to this diet, walking through a grocery store can be overwhelming. The first thing you should know is that all fresh fruits and vegetables are gluten free. They are also delicious and healthy. There are other fresh food options like milk and eggs, but that’s not what this post is about. This post is for those of you who walk down the isles of condiments and wonder if you can eat any of it.
This list is a bit tricky for a couple of reasons:
- These items usually do not have gluten in the ingredients. That does not mean they never do. You have to read labels.
- Even when an item does not have gluten in the ingredients, it can have cross contamination. People are on a gluten-free diet for different reasons. If you have celiac disease or for some other reason need to avoid cross contamination, some of these items may not be a good choice for you. Items that I believe run a high risk of cross contamination (like mainstream cereals) are not on this list at all. When reading labels, look for allergy statements about being produced in a facility that makes wheat products.
So here you have it. A list of processed foods that are likely to be gluten free.
- peanut butter
- Italian or vinaigrette dressing (many others are too)
- plain corn tortilla chips
- plain potato chips
- rice cakes
- corn tortillas
- spaghetti sauce
- plain vegetables
- plain fruit
- fruit cups
- herbs/spices (single ingredient)
- baking soda/powder
- plain rice (all types such as Jasmine, basmati, etc.)
- dried beans
- cooking oil
- plain coffee
- plain tea
Other posts that might be of interest: