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What can I eat on a natural gluten-free diet?

Judy Caplan
Nutrition & Dietetics
You need to avoid wheat products, oats, and certain seasonings. To find out the details of eating gluten free consider visiting a registered dietitian (RD). An RD can help you learn exactly what to eat.

Generally speaking you can eat corn, rice, potatoes, arrowroot, tapioca, and quinoa plus many other non-grain foods. Lean protein, fresh fruits and vegetables, healthy fats like avocado, nuts, nut butters, olive oil, and seeds are all good gluten free foods. You can also eat legumes.
Jessica Crandall
Nutrition & Dietetics

Gluten is contained in wheat, rye, barley, and oats. To avoid gluten naturally, aim for carbohydrates from sources such as potatoes, corn, rice, quinoa, etc. Please speak to your dietitian about how you can modify your lifestyle to include these foods.

Ruth Frechman
Nutrition & Dietetics
It's easy to eat gluten-free, if you eat plain and simple. Follow the MyPlate guidelines. Eat a small amount of protein, a small amount of carbohydrate, and fill half the plate with fruits and vegetables. The key is to watch the seasonings and avoid any wheat, barley or rye foods. It's really important to read labels and watch for processed foods or dressings that may contain starch or other wheat products. If you are cooking at home, choose gluten-free carbs, such as rice or quinoa. Season all your foods with herbs and spices for a natural gluten-free meal!
Sari Greaves
Nutrition & Dietetics
If you want to go gluten-free stick with truly healthier foods such as vegetables, fruits, beans, low-fat dairy, seafood, and poultry. Rice, potatoes, corn, oats, and quinoa are nutrient-rich whole grains.
Dr. Mark Hyman, MD
Family Medicine
There is a way to go gluten-free naturally with a diet rich in whole and unprocessed foods, vegetables and lean cuts of protein.

Here is a week's diet plan:

Day 1
Breakfast: Sweet Potato Hash with Eggs
Snack: 1 Piece of Fruit and Indian Spiced Cashews
Lunch: Asian Bean Salad with Tahini Dressing
Snack: Roasted Tomato and Garlic Spread
Dinner: Grilled Shrimp Brochettes and Quinoa Timbales with Roasted Peppers and Herbs

Day 2
Breakfast: UltraShake
Snack: 1 Piece of Fruit Plus UltraMind Road Mix
Lunch: White Beans on a Bed of Greens
Snack: Olive Tapenade and Raw Vegetables
Dinner: Wild Salmon with Rosemary Sweet Potatoes and Lemon Asparagus

Day 3
Breakfast: Apple Walnut Amaranth
Snack: 1 Piece of Fruit Plus Brazil Nut Bars
Lunch: Quinoa and Garbanzo Bean Salad
Snack: Artichoke Antipasto and Raw Veggies
Dinner: Moroccan Chicken with Cauliflower and Cashew

Day 4
Breakfast: Breakfast Burrito
Snack: 1 Piece of Fruit and Indian Spiced Cashews
Lunch: Roast Turkey Breast and Avocado Cream on a Bed of Greens
Snack: Lemony Hummus with Raw Veggies
Dinner: Coconut Dal with Steamed Broccoli and Brown Rice

Day 5
Breakfast: Peach Quinoa with Flax and Nuts
Snack: 1 Piece of Fruit Plus Anytime Snack Mix
Lunch: Curried Waldorf Salad
Snack: Tahini with Flax Crackers
Dinner: Sesame-Crusted Sole with Baby Bok Choy and Wild Rice

Day 6
Breakfast: Hot Brown Rice, Nuts and Flax
Snack: 1 Piece of Fruit Plus UltraMind Road Mix
Lunch: Tarragon Chicken Salad
Snack: Avocado with Lemon
Dinner: Ratatouille

Day 7
Breakfast: Ratatouille Omelet
Snack: 1 Piece of Fruit Plus Brazil Nut Bars
Lunch: Lentil Salad
Snack: Dark Chocolate or Cocoa Nibs
Dinner: Balsamic-Marinated Tofu with Herbs and Sautéed Spinach

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.