Your Guide to Gluten-Free Foods (+ a Free Printable!)

Whether you’re managing celiac disease or simply cleaning up your diet, giving up gluten can feel daunting. It’s often found in unlikely foods (hello, soy sauce!) and turns making dinner into a challenging puzzle. (Sign up for our gluten-free newsletter for weekly advice.)

Fortunately, there are loads of delicious, naturally gluten-free foods. Gluten is found in wheat, barley and rye. That means that all traditional breads, pastas, flours and even some oats made with those grains are off-limits. While that can sound like a long list, get ready for a vibrant diet full of whole grains, fresh produce, lean protein and creamy dairy. After all, any diet that includes ice cream can’t be that bad, right?

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Grains and Starches

• Amaranth
• Arrowroot
• Buckwheat
• Chia
• Cornmeal
• Flax
• Millet
• Oats
• Quinoa
• Rice
• Sorghum
• Soy
• Tapioca
• Teff
• Yucca

Flours

• Almond flour
• Chickpea flour
• Coconut flour
• Oat flour
• Rice flour

Fruits

• Apples
• Bananas
• Berries
• Cherries
• Grapes
• Melons
• Oranges
• Peaches

Vegetables

• Bell peppers
• Broccoli
• Carrots
• Cauliflower
• Corn
• Green beans
• Mushrooms
• Onions
• Potatoes
• Spinach
• Squash
• Sweet potatoes

Dairy

• Butter
• Cheese
• Ghee
• Milk
• Sour cream
• Yogurt

Protein

• Beans
• Edamame
• Lentils
• Nuts
• Poultry
• Red meat
• Seafood
• Tempeh
• Tofu

Spices and Oils

• Apple cider vinegar
• Coconut aminos
• Tamari
• White vinegar
• Avocado oil
• Canola oil
• Coconut oil
• Olive oil
• Vegetable oil

And there you have it—tons of naturally gluten-free foods. Plus, this list is by no means exhaustive. Find plenty of other foods in the produce section, at the butcher counter and throughout your local grocery store. Just be sure to check package labels to be sure the item is truly gluten-free (we’re looking at you, dessert yogurt!). You’ll be making amazing gluten-free meals before you know it.

Still hungry? Check out the best gluten-free snacks you can buy on Amazon.