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Gigi’s “No Thought Required” Gluten Free Foods List


My “No Thought Required” food list for healthy gluten free eating is intended to highlight nutritious foods you can feel safe consuming today, even if this is your first day living gluten free.

In fact, you probably already have many of these naturally gluten free foods at home in your fridge or pantry.

Some tips to remember when selecting foods on a gluten free diet are:

  • Read food labels carefully because even foods like frozen vegetables can contain gluten if they have a sauce or sauce packet included.
  • Even if you have bought a product many times before and know it to be gluten free, ALWAYS read the label before each purchase. Manufacturers and food producers change recipes and formulations without our knowing, so even if you’ve eaten a particular food safely for some time, it is always wise to check the label each time prior to consuming it, just in case the recipe has changed.
  • Be especially careful when it comes to marinades and seasonings on pre-packaged meats – many contain gluten and other potential allergens, such as dairy, egg, soy (usually in the form of oil in a marinade), etc.
  • Buy fruits, vegetables and meats in their natural state (nothing at all added) whenever possible.
  • Remember current food labeling laws do not require manufacturers to list “gluten” in allergen or “contains” statements (only wheat is required because it is one of the top eight food allergens; gluten is not). Even if you do not see “wheat” in the allergen statement, still read the ingredients carefully for signs of gluten.
  • Be aware of the risk of cross-contamination with foods manufactured on shared equipment or in a non-dedicated facility. For example, corn meal is by definition gluten free; however, many companies manufacture corn meal in the same plant on the same equipment where wheat flour is processed. This is why certified gluten free products are best.
  • Steer clear of buying from bulk bins. While foods like dry beans, grains, dried fruits and nuts are often less expensive in bulk form, the risk of cross-contamination is significant in these items. Again, certified gluten free is always best.

GRAINS & FLOURS (make sure these are certified GF)

  • Rice (white or brown) & Rice flour
  • Quinoa
  • Nut flours (like almond, pecan, cashew flours – You can mill your own or purchase them as pre-milled flours.)
  • Cornstarch, Cornmeal, & Polenta
  • Potato starch & flour
  • Millet & Millet flour
  • Sorghum flour
  • Teff
  • Tapioca flour
  • Soy flour
  • Pea & Bean flours
  • Amaranth
  • Certified GF Oats only

DAIRY

  • Milk
  • Cheese (without added flavorings that may contain gluten)
  • Butter
  • Yogurt (without extras like oats, cookie bits, etc., that may contain gluten)

DAIRY ALTERNATIVES

  • Plant-based milks like coconut, rice and almond milks (read labels carefully)
  • Daiya Vegan “cheese” shreds (Available in Cheddar, Mozzarella, and Pepper Jack varieties.)
  • Coconut or Soy Milk cultured products (“yogurts”)

FRUITS, VEGGIES, PROTEINS

  • Fresh, frozen, or canned fruits & vegetables
  • Meats with no added seasonings, sauces, or gravies
  • Seafood with no added seasonings, sauces, or gravies
  • Nuts & nut butters (without added flavorings)
  • Eggs

SEASONINGS

  • Lemon or lime juice
  • Salt & pepper
  • Herbs & spices (make sure you’re buying the whole herb and grinding your own, or purchasing pre-ground from a trusted source)
  • Condiments like ketchup, mustard (read labels on blended mustard products), mayonnaise (again, read the label, most mainstream brands are safe)
  • Wine (check labels on blended wines, ciders, and wine coolers – malt is not safe)
  • Vinegar (most are fine; check labels on flavored
  • vinegars)
  • Oils
  • Coconut Aminos (as a soy sauce replacement)

This is certainly not an exclusive list of delicious naturally gluten free options, but it will definitely get you going!

Don’t miss recipes incorporating these and other terrific ingredients, as well as informative science-based articles about living successfully gluten free at GlutenFreeGigi.com!

xo


About Gigi

Gigi is Founder and CEO of Gluten Free Gigi, LLC. Gigi's focus is making gluten free living easy and accessible for those who need it for medical reasons. She holds a master's degree in Behavioral Neuroscience from the University of Mississippi with a focus in chronic inflammatory pain and natural products research. Through Gigi's public appearances, her informative website (GlutenFreeGigi.com), published articles, and webinars shares her real-life experiences and extensive knowledge of gluten free living and special diets nutrition. Gigi has been gluten free for medical reasons for five years.


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